June 8, 2025 in Fitness, Wellness

How to Read Nutrition Labels: A Simple Guide to Smarter Eating

Walk through any grocery store, and you’ll see products claiming to be “low fat,” “high protein,” “sugar-free,” or “all natural.” But how do you know what’s actually good for you?

The answer lies in learning how to read a nutrition label—and once you understand what to look for, you’ll never shop the same way again. Here’s your quick-start guide to decoding the label and making smarter choices that support your health, weight loss, and hormone balance goals.

Start With the Serving Size

The very top of the label tells you how much one “serving” is—and how many servings are in the package. This is crucial because all the numbers below are based on that serving size.

Example: If a bag of trail mix says ¼ cup is one serving and the bag contains 4 servings, eating the whole bag means quadrupling all the calories, sugar, and fat listed!

Calories: Quantity Doesn’t Equal Quality

Calories tell you how much energy you’ll get from one serving. But remember, quality matters more than quantity. 300 calories from fiber-rich vegetables and lean protein is very different from 300 calories of refined sugar.

Look at calories in the context of your daily needs, activity level, and goals—not as the only thing that matters.

Beware of Hidden Sugars

This is one of the most important things to check. Added sugars spike insulin, increase fat storage, and disrupt hormones—especially in women.

Look at:

  • Total Sugars: Includes natural sugars (like those in fruit)
  • Added Sugars: These are the ones to limit

Try to keep added sugars under 25g per day for women and 36g for men.

Also, watch out for sneaky names like:

  • High fructose corn syrup
  • Cane sugar
  • Rice syrup
  • Dextrose, maltose, or anything ending in “-ose”

Sodium: The Silent Saboteur

Sodium isn’t all bad (we need it to live!), but too much—especially from processed foods—can raise blood pressure and cause fluid retention.

Aim for less than 2,300 mg of sodium per day—and ideally under 1,500 mg if you have high blood pressure or kidney issues.

Carbohydrates and Fiber: Know the Difference

Not all carbs are created equal. Fiber slows down digestion, stabilizes blood sugar, and supports gut health. You want more fiber and fewer refined carbs.

Look for:

  • At least 3–5 grams of fiber per serving
  • Whole grains as the first ingredient
  • Low or no added sugars

Net carbs = Total carbs – Fiber (This is helpful for blood sugar control and weight loss.)

Protein: Essential for Energy and Hormones

Protein helps you stay full, maintain muscle, and support hormone health. Look for foods with at least 10–20g of protein per serving, especially for snacks and meals.

Protein is key if you’re managing weight, recovering from workouts, or addressing hormone imbalance.

Ingredients List: The Fewer, the Better

If you can’t pronounce it or don’t recognize it, your body might not either. A long list of chemicals and additives is a red flag.

Look for whole-food ingredients, minimal processing, and real foods you recognize—like oats, almonds, or olive oil.

Final Tips from Peak Health & Fitness

  • Shop the perimeter: Most whole foods are found around the edges of the grocery store.
  • Don’t be fooled by front labels: “Low fat” or “gluten-free” doesn’t mean healthy—always check the label.
  • Be consistent, not perfect: Learning to read labels is about progress, not obsession.

Ready to take control of your nutrition?

At Peak Health & Fitness, we offer personalized nutrition coaching to help you eat in a way that fuels your body, balances your hormones, and supports your goals—whether that’s fat loss, better energy, or optimal health.

We’ll help you feel empowered—not overwhelmed—when it comes to food.

Book your appointment

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