Understanding Food Labels: A Practical Guide

Start with Serving Size

Everything on a nutrition label is based on the serving size. A package that looks like a single serving might actually contain two or three. Always check this first and adjust the numbers accordingly.

Key Numbers to Focus On

• Calories: Your total intake matters for weight loss, but don't obsess over every number.
• Protein: Higher is generally better for satiety and muscle preservation.
• Fiber: Aim for foods with more fiber for better digestion and fullness.
• Added sugars: Keep these low. Natural sugars from fruit are different from added sugars.
• Sodium: Watch this if you have blood pressure concerns or notice water retention.

The Ingredient List

Ingredients are listed by weight, from most to least. A good rule of thumb: if you can't pronounce most ingredients or the list is extremely long, the food is probably highly processed.

Look out for:

• Sugar by other names (corn syrup, dextrose, maltose, etc.)
• Partially hydrogenated oils (trans fats)
• Artificial colors and flavors

Marketing Claims to Be Skeptical Of

• "Natural": This term isn't well-regulated and can mean almost anything.
• "Low-fat": Often means sugar has been added to compensate for flavor.
• "Multigrain": Doesn't mean whole grain—check the ingredients.
• "Sugar-free": May contain artificial sweeteners or sugar alcohols.

Practical Application

You don't need to analyze every label obsessively. Focus on eating mostly whole, unprocessed foods, and use labels as a tool when choosing packaged products.

The THINNR nutrition plan emphasizes whole foods while giving you practical guidance for navigating packaged options. Find a provider to learn more.