How to Read a Nutrition Label Like You Actually Know What You’re Doing

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Zoom in on Fiber
Rule of thumb: Look for foods that have at least three grams of fiber, says Ilyse Schapiro, R.D., author of Should I Scoop Out My Bagel?. “Fiber is super filling, helps to keep you regular, and prevents overeating,” she says. Plus, if a food’s lacking in fiber, it’s a clue that it may be highly processed or refined. “Those foods aren’t healthy for you anyway,” she says. #RealTalk.

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Look at the Sugar Grams
When Schapiro is buying bread, yogurt or cereal (yes, nutritionists buy bread), she checks the sugar listed on the label, aiming for eight grams or less. Sticking to that amount is a good way to ensure you’re not chowing down on something loaded down with tons of added sweet stuff. “Too much sugar can lead to weight gain and other illnesses like heart disease and diabetes,” she says.

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Peep the Ingredients List
Sugar hides in surprising places (think: tomato sauce), so you’ve got to read the ingredients list, too. That’s why Amy Gorin, R.D.N., owner of Amy Gorin Nutrition in Jersey City, New Jersey checks to make sure one of the first ingredients listed isn’t sugar. It’s not always as simple as spotting the word “sugar,” either.  “Keep in mind there are many, many stand-ins for sugar, such as maple syrup, honey, and molasses,” she says. Date sugar, fruit juice, carob syrup, and dextrose are just a few more. For the full lowdown, just check out this list of 56 different names for sugar. 

Hone in on Protein
This nutrient is a champ at keeping you fuller longer, which is why you should pay attention to both the amount and where it comes from. When Bonnie Taub-Dix, R.D., founder of BetterThanDieting.com and author of Read It Before You Eat It, chooses an energy bar, for example, she looks for one with at least five to six grams of protein. Then, she examines where that protein comes from (not all sources are equal!). Nuts and pea protein are both considered solid sources. Not-so-healthy ones include the more processed varieties, like soy protein isolate. When looking at vegetarian sources of protein (like a veggie burger), aim to get at least seven grams per serving, which is the equivalent of about an ounce of animal protein. 

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Forget the Cholesterol
Don’t be secuded by a package that screams, “No cholesterol!” “Research has found that dietary cholesterol doesn’t strongly impact blood cholesterol levels,” says Gorin. In fact, the 2015 Dietary Guidelines Advisory Committee concluded that “cholesterol is not a nutrient of concern for overconsumption.” What’s more important, says Gorin, is to check that there are no trans fats. “Even if the ingredient label says it has zero grams of trans fats, it may still have small amounts if you spot ingredients like partially hydrogenated oil and shortening,” she says.

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Ignore Total Fat
Avocado (guac!), olive oil, nuts, and nut butters are all healthy foods that are high in monounsaturated fats, Schapiro says. So if you’re considering a nut-packed granola bar, don’t shy away just because it has 10 to 14 grams of fat. (After all, even the FDA recently declared that fat-packed KIND bars can call themselves healthy.) 

Ditch “Calories from Fat”
You’ll see “calories from fat” on the same line as “calories.” But what’s that really telling you? “I don’t pay attention to this at all,” says Taub-Dix. That’s because, as the R.D.’s mentioned, fat isn’t a big deal, as long as it’s coming from a healthy source. Go forth and eat up!