Nutrition Labels: How to Shop Smarter, Not Harder

Walking the endless aisles of a grocery store can sometimes feel like you’re starring in your own episode of Nutrition Label Survivor. With nutrition trends flip-flopping faster than a pancake on a griddle, it’s no wonder we feel overwhelmed figuring out what’s right for us. But here’s the truth: food isn’t “good” or “bad,” and labels aren’t there to shame us—they’re simply tools. In this guide, we’ll walk through how to understand nutrition labels in a way that supports your personal wellbeing, preferences, and needs—without the pressure.

Fill the Cart with Basics 

When it comes to nourishing your body, it can be helpful to include a variety of foods, including those that are closer to their original form—like apples, eggs, leafy greens, or beans. These kinds of foods often have fewer added ingredients, which some people may find useful when exploring what feels good and satisfying to them. That said, foods with longer ingredient lists are not inherently "bad" or off-limits. All foods can have a place in a flexible and balanced way of eating. Instead of focusing on labels or perfection, tuning into how different foods make you feel can be a more sustainable approach to overall well-being. 

A good rule of thumb is to shop the perimeter of the grocery store, where you'll typically find fresh produce, proteins, and dairy. That said, there’s no need to avoid the center aisles. Here you will also find many nourishing foods, such as canned beans, whole grains, spices, or frozen vegetables. Every part of the store can offer something useful depending on your preferences and needs.

Ingredients: Things to Be Aware of—If It's Helpful to You

Looking at ingredients can be informative for some people, especially those managing specific health conditions or sensitivities. But it’s important to remember that having knowledge doesn’t mean you need to be restrictive. Everyone's body is different, and listening to your own cues is key.

Here are a few ingredients that some individuals choose to be mindful of:

• Carrageenan: A thickener found in some non-dairy milks and deli meats. Some people report digestive discomfort after consuming it, but not everyone reacts the same.

• Seed Oils: Oils like soybean, corn, canola, and sunflower oil are common in many packaged foods and restaurant meals. They’re typically extracted using high-heat and chemical processes, which can lead to oxidation and potentially impact the oil’s stability. Some people choose to limit these oils due to concerns about inflammation or personal sensitivities. If you're exploring different cooking fats, you might experiment with alternatives like extra virgin olive oil, avocado oil, or cold-pressed options—based on what feels good for your body and fits your preferences.

• Hydrogenated Oils: These contain trans fats, which are generally recommended to limit due to potential impacts on heart health.

• Artificial Sweeteners & Sugar Alcohols: While artificial sweeteners and sugar alcohols are generally recognized as safe in moderation, some people may experience side effects like bloating, gas, or diarrhea. Examples include sucralose, aspartame, erythritol, and sorbitol. Emerging research has also explored possible links between certain sweeteners and changes in gut health, blood sugar regulation, and cardiovascular markers. While research is ongoing, the key is to notice how your own body responds and choose accordingly.

  
  

Ultimately, learning about ingredients can be empowering—but it’s just one piece of the puzzle. You’re the expert on your body, and your comfort, satisfaction, and health are what matter most.

How to Read a Nutrition Label Like a Pro 

1. Serving Size 

This is the place to start. The serving size shows the amount the rest of the nutrition information is based on. It’s not a recommendation for how much you should eat—it’s just a reference point. Everyone’s nutritional needs are unique and influenced by many factors, including activity level, health status, and preferences.

2. Calories 

Calories are simply a measure of energy. They’re not “good” or “bad,” and they don’t define the value of a food. Our bodies need energy to function, and calories help provide that fuel. The label can help you understand how much energy a food offers, but it’s just one piece of the picture.

3. Nutrients to Note 

Fats 

Fat is an essential part of our diet—it supports brain health, hormone production, and helps us absorb certain vitamins.

• Saturated Fat: Often found in foods like full-fat dairy, coconut, and eggs. Emerging research shows that saturated fats from sources like coconut and full-fat dairy are not necessarily harmful and may even offer protective effects for heart health in some cases. That said, it can be helpful to limit saturated fats from highly processed foods, such as packaged snacks or baked goods.

• Trans Fat: These fats have been shown to negatively impact heart health and are best avoided. Look for 0g trans fat and scan the ingredient list for terms like “partially hydrogenated oil.”

Sodium 

Salt isn’t inherently bad—it plays an important role in fluid balance and nerve function—but moderation can be important, especially for those with certain health conditions like hypertension or kidney disease.

Simple swaps to reduce sodium: 

• Choose low-sodium canned goods

• Rinse canned beans and veggies 

• Opt for unsalted broths and snacks 

• Season food with herbs, citrus and spices instead of salt 

Carbohydrates  

Carbs are your body’s preferred source of energy. The label will break down:

• Total Carbohydrates 

• Dietary Fiber

• Total Sugars 

• Added sugars 

Fiber-rich carbohydrates help keep blood sugar stable – aim for foods like sprouted grains, legumes, fruits and vegetables to support digestion and metabolic health. 

Total sugars 

This includes both naturally occurring sugars (like those in fruit and dairy) and added sugars. It’s the added sugars—like those found in sweetened beverages or processed snacks—that many health organizations recommend keeping in check.

Tips to Curb Added Sugar (If That’s a Goal for You):

• Add flavor with cinnamon, vanilla, or citrus

• Choose plain yogurts and add your own fruit

• Be mindful of added sugars in foods like condiments, dressings, and flavored milks—even when labeled “natural”

Natural sweeteners like raw honey, maple syrup, or dates can be a gentler alternative, especially when eaten alongside fiber, fat, or protein to help stabilize blood sugar.

Protein 

Protein supports tissue repair, muscle health, and overall function. While labels often highlight grams of protein per serving, needs vary by individual. If a meal or snack doesn’t contain much protein and you’re aiming to feel fuller longer, try pairing it with something that does—like fruit with greek yogurt or avocado toast with eggs. 

Plant-based eaters can support their protein needs through a variety of sources like beans, lentils, tofu, grains, nuts, and seeds. Complementary proteins throughout the day can help meet essential amino acid needs—working with a dietitian can help tailor this to your lifestyle.

While exact needs differ from person to person, research suggests that aiming for around 25–30 grams of protein per meal can support muscle maintenance and overall health. If you're curious about how to meet your needs in a way that aligns with your preferences and values, working with a registered dietitian can offer personalized support.

Wrapping It Up: Labels Are Just One Piece of the Puzzle 

Nutrition labels aren’t here to judge your food choices, they are simply tools to help you make informed decisions that feel good for you. Whether you’re trying something new, managing a health condition, or just curious about what’s in your food, understanding what’s on a label can help take the stress out of shopping and eating. 

Remember, there is no perfect way to eat. Food is about nourishment, enjoyment and connection. Whether you’re choosing between two peanut butters or just trying to make sense of what is in your cart, trust your body, your preferences, and your evolving knowledge. 

Want personalized guidance or support around food choices, label reading or creating a balanced relationship with food? Book a session with our dietitian team – we’re here to help you feel confident, informed and empowered at every stage of your journey. Contact 360 Nutrition (805) 738-5700 to book your initial consultation. 

Written by: Lexi Underhill, RDN, CPT, CES

References

1. Centers for Disease Control and Prevention. (2024, January 5). Get the facts: Added sugars. National Center for Chronic Disease Prevention and Health Promotion. https://www.cdc.gov/nutrition/php/data-research/added-sugars.html

2. U.S. Food and Drug Administration. (n.d.). How to understand and use the nutrition facts label. U.S. Department of Health and Human Services. https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label

3. U.S. Department of Agriculture & U.S. Department of Health and Human Services. (n.d.). Dietary Guidelines for Americans. https://www.dietaryguidelines.gov

4. Komisarska, P., Pinyosinwat, A., Saleem, M., & Szczuko, M. (2024). Carrageenan as a potential factor of inflammatory bowel diseases. Nutrients, 16(9), 1367. https://doi.org/10.3390/nu16091367

Meenatchi, M., & Vellapandian, C. (2024). Exploring the long-term effect of artificial sweeteners on metabolic health. Cureus, 16(9), e70043. https://doi.org/10.7759/cureus.70043