Food Label Basics

Packaged foods

Food Label Basics

Food labels help users make faster decisions in modern grocery stores. Start with serving size, calories when relevant, fiber, added sugar, sodium, protein, and ingredient list quality.

Fast Check

  • Serving size: make sure the label matches what you actually eat.
  • Fiber: higher fiber usually supports fullness and gut regularity.
  • Added sugar: reduce default high-sugar foods and drinks.
  • Sodium: compare brands, especially for packaged meals and sauces.
  • Protein: useful for meal planning, especially for active adults and older adults.

Sources

  1. Dietary Guidelines for Americans – Federal dietary guidance for healthy eating patterns across the lifespan.
  2. CDC: When, What, and How to Introduce Solid Foods – Infant feeding timing and readiness guidance.
  3. CDC: Foods and Drinks for 6 to 24 Month Olds – Complementary feeding, beverages, and early-life nutrition safety.
  4. CDC: How Much and How Often To Feed – Practical toddler meal and snack rhythm guidance.
  5. CDC: Adult Physical Activity Guidance – At least 150 minutes weekly of moderate activity plus 2 days of strengthening.
  6. HHS: Physical Activity Guidelines for Americans – Life-stage physical activity recommendations.
  7. CDC: Sleep and Sleep Disorders – Public health information on sleep and health.
  8. NCCIH: Detoxes and Cleanses – Safety concerns and evidence limitations around cleansing programs.
  9. NCCIH: Meditation and Mindfulness – Evidence and safety overview for meditation and mindfulness practices.
  10. NIH Office of Dietary Supplements – Vitamin, mineral, herb, and supplement fact sheets.
  11. FDA: Nutrition Facts Label – How to evaluate packaged food labels.
  12. FDA: Advice About Eating Fish – Seafood guidance for children and people who are or might become pregnant.