Understanding the Nutrition Facts Label

Reading food labels can feel confusing — but they are one of the best tools you have for making smart food choices that support your health.

As we age, nutrition becomes even more important for:

• Heart health
• Bone strength
• Blood sugar control
• Energy levels
• Managing chronic conditions

Learning how to read the Nutrition Facts Label can help you choose foods that support your body’s needs.

Remember: Nutritional needs vary based on individual health conditions, medications, and dietary requirements. Always consult with your healthcare provider, registered dietitian, or qualified medical professional before making significant dietary changes.

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What is the Nutrition Facts Label?

The Nutrition Facts Label is found on most packaged foods.

It tells you:

✔ How much is in one serving
✔ How many calories are in the food
✔ Key nutrients your body needs
✔ Nutrients you may want to limit

The FDA designed this label to help people compare foods and make informed decisions about what they eat.

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Step 1: Start with Serving Size

Always look at:

👉 Serving Size
👉 Servings Per Container

Why this matters:

Many packages contain more than one serving.

Example:

If a food has:

• 200 calories per serving
• 2 servings per package

Eating the whole package = 400 calories

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Step 2: Check the Calories

Calories tell you how much energy the food provides.

Older adults often need:

✔ Enough calories to maintain strength
✔ Not too many empty calories

Foods high in nutrients — like fiber, protein, and vitamins — are usually better choices than foods high in sugar or unhealthy fats.

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Step 3: Use % Daily Value (%DV)

The % Daily Value helps you understand how much a nutrient contributes to your daily needs.

Think of it this way:

• 5% DV or less = Low
• 20% DV or more = High

This makes it easier to quickly compare foods.

For example:

• Choose foods high in fiber or calcium
• Choose foods low in sodium or saturated fat

Daily Values are based on typical nutritional needs and help guide balanced intake.

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Step 4: Nutrients to Get More Of

As we age, these nutrients become especially important:

Fiber

Supports digestion and heart health
Helps prevent constipation

Calcium & Vitamin D

Supports bone strength

Potassium

Supports heart and muscle function

Protein

Helps maintain muscle strength

Try choosing foods with higher %DV of these nutrients.

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Step 5: Nutrients to Limit

Some nutrients should be limited, especially if you have:

• High blood pressure
• Heart disease
• Diabetes
• Kidney concerns

Watch for:

Added Sugars

Too much can raise blood sugar and increase inflammation

Sodium

High intake can increase blood pressure

Saturated Fat

Linked to heart disease risk

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Step 6: Look at Ingredients

Ingredients are listed from most to least.

Helpful tips:

✔ Shorter ingredient lists are often better
✔ Look for whole foods like:

• oats
• beans
• vegetables
• lean proteins

Be cautious of:

• Added sugars
• High-sodium additives
• Artificial ingredients

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Step 7: Compare Products

Use the label to compare:

✔ Two brands of soup
✔ Types of cereal
✔ Frozen meals

Choose options with:

• Lower sodium
• Lower added sugar
• Higher fiber
• Higher protein

Even small label comparisons can support long-term health.

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Why This Matters for Older Adults

Understanding labels can help you:

✔ Maintain strength and energy
✔ Support bone and muscle health
✔ Manage chronic conditions
✔ Reduce risk of heart disease

The Nutrition Facts Label is a simple tool that helps guide healthier food choices.

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Medical Disclaimer

This resource is intended for educational purposes only and should not be used as a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary based on individual health conditions, medications, and dietary requirements. Older adults should consult with their healthcare provider, registered dietitian, or qualified medical professional before making significant dietary changes. If you have specific medical conditions such as diabetes, kidney disease, heart disease, or gastrointestinal disorders, personalized guidance may be necessary to ensure safe and appropriate nutrition choices.

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Sources:

• https://www.fda.gov/food/nutrition-facts-label/using-nutrition-facts-label-older-adults