Understanding Food Labels: A Guide to Making Healthier Choices

Navigating the grocery store aisles can sometimes feel like walking through a maze, especially with the plethora of food options available. One key skill that can help guide you through this maze, making healthier choices along the way, is understanding food labels. Food labels provide essential information about the nutritional content of food items, helping consumers make informed decisions about their diet and health. This guide will break down the various components of food labels and offer tips on how to interpret them for healthier eating habits, in line with recommendations from our functional medicine Burbank professionals at Functional Medicine Los Angeles.

The Importance of Reading Food Labels

Food labels are not just bureaucratic red tape; they are a treasure trove of information about what you’re planning to put into your body. By understanding food labels, you can compare products, manage dietary conditions, avoid allergens, and reduce your intake of unhealthy nutrients, such as saturated fats, trans fats, cholesterol, and sodium.

Key Components of Food Labels

Serving Size

The serving size is typically listed at the top of the nutrition facts label and indicates the amount of food that is considered a single serving. This is crucial because all the nutritional information provided on the label is based on this serving size. Comparing the serving size to the amount you actually consume can help you accurately assess your intake of calories and nutrients.


Calories provide a measure of how much energy you get from a serving of the food. Understanding your daily calorie needs and how a particular food fits into your overall diet is essential for managing your weight.


The nutrition facts label also details the amounts of specific nutrients in a serving. Here’s a brief overview provided by our functional medicine Studio City¬†experts:

  1. Fats:Look for foods low in saturated and trans fats to reduce the risk of heart disease.
  2. Sodium:High sodium intake can increase blood pressure, so it’s advisable to choose foods with lower sodium content.
  3. Fiber:High-fiber foods are beneficial for digestion and can help prevent heart disease.
  4. Sugars:Be mindful of added sugars, which can contribute to obesity and other health issues.
  5. Protein:An essential nutrient for the body’s overall maintenance and repair.

Percent Daily Value (% DV)

The % DV shows how much a nutrient in a serving of the food contributes to a daily diet, based on a 2,000-calorie-per-day diet. It can help you determine if a serving of food is high or low in a nutrient and compare food products more easily.

Tips for Using Food Labels to Make Healthier Choices

  1. Start with the Serving Size:Always check the serving size first and consider how many servings you are actually consuming.
  2. Check the Calories:Use the calorie information to manage your overall calorie intake, as recommended by our functional medicine Los Angeles professionals.
  3. Limit Certain Nutrients:Use the % DV to choose products lower in saturated fat, trans fat, cholesterol, and sodium.
  4. Get Enough of Beneficial Nutrients:Aim for foods high in dietary fiber, vitamin D, calcium, iron, and potassium.
  5. Understand the Ingredients List:Ingredients are listed by quantity, from highest to lowest. Look for foods with whole-food ingredients near the top of the list and fewer added sugars and salt.


Understanding food labels is a powerful tool in making healthier dietary choices. By taking the time to read and interpret food labels, you can select foods that contribute to a balanced diet, support your health goals, and improve your overall well-being. Remember, making informed food choices is a crucial step toward a healthier lifestyle.

With this knowledge, you can confidently select foods that support your health and well-being. For more healthy food suggestions for functional medicine digestion in Los Angeles, contact us!

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