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How to read Nutrition Labels on Food packets

How to read Nutrition Labels on Food packets

Nutrition labels are standardized panels found on packaged food and beverage products that provide information about the nutritional content of the product. They are designed to help consumers make informed choices about the foods they consume. 

Reading nutrition labels on food packets is an important skill for making informed and healthy food choices. Here are some tips to help you understand and interpret nutrition labels effectively

Serving Size

Start by identifying the serving size listed at the top of the label. All the information on the label, including calories and nutrients, is typically based on this serving size. Ensure that you compare the serving size to the amount you actually consume to calculate the appropriate nutritional content.


Check the calorie content per serving. This information tells you how much energy you'll obtain from consuming one serving of the food. It's crucial to be mindful of calorie intake, especially if you're managing your weight.


Look for the following nutrients on the label:

  • Total Fat: Pay attention to the total fat content and the breakdown of different types of fat, such as saturated fats and trans fats. It's generally recommended to limit saturated and trans fats for a healthy diet.
  • Cholesterol and Sodium: Keep an eye on the cholesterol and sodium levels, especially if you have specific dietary restrictions or health concerns like high blood pressure or heart disease. Opt for foods with lower amounts of these nutrients.
  • Carbohydrates: Note the total carbohydrate content, including dietary fiber and sugars. If you're watching your carbohydrate or sugar intake, it's important to assess these values.
  • Protein: Check the protein content, especially if you're aiming to incorporate more protein in your diet. Protein is important for various bodily functions and can help with satiety.
  • Vitamins and Minerals: Some labels also provide information on the vitamin and mineral content of the food. Look for important nutrients such as vitamin D, calcium, iron, or potassium, which are often listed as a percentage of the recommended daily intake.

Percent Daily Value (%DV)

The %DV indicates how much of each nutrient in a serving contributes to your total daily intake based on a standard 2,000-calorie diet. It can help you determine if a food is high or low in a particular nutrient. For example, if a food has 20% DV of saturated fat, it means that one serving provides 20% of the recommended daily limit of saturated fat.

Ingredients List

Take a look at the ingredients list, which lists the components of the product in descending order by weight. Be mindful of added sugars, artificial additives, or preservatives if you're trying to avoid them.

Compare Products

Utilize nutrition labels to compare different products within the same category. Look for lower amounts of saturated fats, sodium, or added sugars and higher amounts of fiber, vitamins, or minerals.


By understanding and analyzing nutrition labels, you can make more informed choices that align with your dietary goals and overall health. Remember, if you have specific dietary requirements or health concerns, it's always a good idea to consult a healthcare professional or a registered dietitian for personalized guidance.

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About Let’sLive

Let’sLive is a social empowerment enterprise committed to enhancing and improving the livelihoods of tribal and farming communities. We work directly with small-scale farmers so that our customers can get access to products that are natural, pristine, and picked from the lap of nature. We encourage and provide advice for practicing ethical farming and eco-friendly methods to all those who partner with us.

At Let'sLive we are passionate about bringing 100% all-natural and healthy products directly from the farming and tribal communities to your doorstep like Pure Raw Honey, Traditional varieties of rice, etc. We want our consumers to enjoy and have direct access to products that are pristine and picked directly from the lap of nature. The mandates by which we operate are:
* Value every life around us by encouraging ethical farming
* Leverage local knowledge and promote legacy harvesting practices with high hygienic standards
* No preservatives or artificial processing on any of our products
* Each product can be traced to its origins and the people involved in its making
* Educate consumers on the importance of consuming rich and natural local produce

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