August 27, 2026

Read the Label, Shop Smarter: 5 Simple Tips for Choosing Food

Nutrition facts label with a magnifying glass

A food package can make a lot of promises. The front might say “natural,” “high protein,” “made with whole grains,” or “low fat.” Those words can be useful, but they do not tell you everything about the food.

For a clearer picture, turn the package around and look at the Nutrition Facts label!

At first, the label may seem like a wall of numbers. The good news is that you do not need to understand every line. Start with a few key areas and use them to compare similar foods.

Here are five simple tips to help you get started:

1. Start at the Top

The first thing to check is the serving size! 

The serving size tells you how much food the numbers on the label are based on. It may be listed in cups, pieces, slices, or another common amount.

Right below it, you will see the number of servings in the package. For example, a bottle may contain two servings. If you drink the entire bottle, you are getting twice the calories and nutrients listed for one serving.

The serving size is not a rule for how much you should eat. It is simply the amount used to calculate the information on the label. When comparing two products, check the serving sizes first. One product may look lower in sodium or added sugars only because its serving size is smaller.

2. Look at Calories in Context 

Look at the calories in one serving! 

Calories are printed in large, bold numbers, which makes them easy to find. They show how much energy is in one serving of the food.

Remember that the calorie number is usually for one serving, not always the whole package. Calories are only one part of the label. A lower-calorie food is not automatically the best choice, and a higher-calorie food is not automatically a poor choice.

Look at the serving size and the rest of the label too. Think about how the food fits into your meal and what your household needs.

3. Remember 5 and 20

Use the % Daily Value to quickly compare nutrients! 

The Percent Daily Value, written as %DV, shows whether one serving is low or high in a nutrient..

Here is the easy guide:

  • 5% DV or less is considered low.
  • 20% DV or more is considered high.

You do not need to do any math! For example, imagine you are comparing two cans of soup. One has 10% DV sodium per serving, and the other has 35%. If the serving sizes are similar, the first soup has less sodium per serving.

The %DV is a comparison tool. You do not need every nutrient to add up to exactly 100%.


4. Focus on the Nutrients That Matter

You do not need to check every number every time you shop!

More often, look for foods that are higher in:

  • Dietary fiber
  • Vitamin D
  • Calcium
  • Iron
  • Potassium
  • Protein

More often, look for foods that are lower in:

  • Saturated fat
  • Trans Fat
  • Sodium
  • Added sugars

Which numbers matter most can depend on the food.

When comparing cereal, you might check dietary fiber, added sugars, and sodium. For canned soup, sodium may be the main thing to compare. For yogurt, you might look at added sugars and calcium.

No product needs to have perfect numbers. Price, taste, food allergies, cooking needs, and what your household will actually eat also matter.

5. Keep Reading Below the Label

Check the ingredient list and allergen information! 

The Nutrition Facts label is not the only useful part of the package. The ingredient list can also tell you more about what is in the food.

Ingredients are listed by weight. The ingredient used in the largest amount comes first, followed by ingredients used in smaller amounts. The ingredient list can be especially helpful if you are looking for a certain ingredient or avoiding one because of an allergy or food preference.

People with food allergies should read the full ingredient list carefully. Some packages also include a “Contains” statement near the ingredient list. It may say something like: Contains: Milk, Wheat, and Soy

Read the label each time you buy a product, even if you have purchased it before. Ingredients can change.

A long ingredient list does not automatically mean a food is a poor choice. Use the list to find the information that matters to you.
Boxes with nutrition facts labels

Try a Grocery Store Showdown

The next time you shop, choose two similar products and put them head-to-head!

You can compare:

  • Two boxes of cereal
  • Two cans of soup
  • Two containers of yogurt
  • Two loaves of bread

Step 1: Pick Your Matchup

Place the two products side by side and turn them around.

Before reading the labels, make a guess:

  • Which one do you think has more fiber?
  • Which one do you think has less added sugar?
  • Which one do you think costs less?

Step 2: Check the Serving Size

Look at the serving size on both labels.

Are they the same or close?

If one serving size is much smaller, the numbers may not be easy to compare.

Step 3: Choose Three Things to Compare

For cereal, you might check:

  • Dietary fiber
  • Added sugars
  • Sodium

Then compare the price.

Ask:

  • Which product has more fiber?
  • Which one has less added sugar?
  • Which one has less sodium?
  • Is the store brand similar to the name brand?
  • Which one is the better value for your household?

Step 4: Pick Your Winner

One product may have more fiber, while the other costs less. That is normal.

There may not be one clear winner. Choose the product that best fits your meals, preferences, and budget.

References:

 

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