When it comes to making healthy decisions at the grocery store, the front of a food package doesn’t always tell the full story. Terms like “natural,” “low fat,” or “heart healthy” can be misleading. The real truth lies in the nutrition label, and learning to read it can empower you to better support your energy, digestion, joint health, and overall well-being.
Start With the Serving Size
The best place to start is right at the top of any nutrition label with the serving size. Every number listed on a nutrition label refers to that specific portion. For example, if a label says a serving is 1 cup, and you eat 2 cups, you’re doubling everything: the calories, sugar, sodium, etc. Be sure to note how many servings are in the entire package as well, especially for things like snacks, drinks, and cereals where it’s easy to consume more than one serving at a time without realizing it.
Understand Calories, but Don’t Obsess
Calories are a measure of how much energy a food provides, not whether it’s “good” or “bad.” While it’s helpful to have a general awareness of your daily caloric intake, it’s even more important to consider where those calories come from. A food high in calories that also provides fiber, healthy fats, and protein is much more nourishing than something high in calories where those calories primarily come from added sugar. When comparing foods, aim for those that offer the most nutrients for the fewest empty calories. This will help you feel fuller, longer and support everything from metabolism to muscle function.
Check the Macronutrients: Fat, Carbs, and Protein
The three macronutrients that comprise food — fat, carbohydrates, and protein — each serve an essential role in the body. Healthy fats (like those from nuts, seeds, and avocado) support brain function and hormone production. However, trans fats should be avoided entirely, and saturated fats should be consumed in moderation. Carbohydrates provide quick energy. It’s important to prioritize complex carbs (like whole grains) and those high in fiber, as fiber is vital for digestion and blood sugar balance. Look for products with at least 3 grams of fiber per serving. Finally, protein helps build and repair tissue, regulates hunger, and supports your immune system. Many people benefit from aiming for 5–10 grams of protein per snack and 15–25 grams per meal.
Limit Added Sugars
One of the biggest red flags on nutrition labels is added sugar. Even foods marketed as “healthy,” like flavored yogurts, energy bars, or fruit drinks, can be loaded with it. Added sugars are not naturally occurring (like the ones found in fruit or milk) and are linked to blood sugar spikes, inflammation, fatigue, and increased risk of chronic disease. The American Heart Association recommends keeping added sugar intake below 25 grams per day for women and 36 grams for men.
Fortunately, most labels now separate total sugars from added sugars, making it easier to identify hidden sources. You’ll also want to check the ingredients list for terms like cane sugar, high fructose corn syrup, dextrose, maltose, or fruit juice concentrate, all of which count as added sugar.
Watch Out for Sodium
Sodium is another ingredient that tends to sneak into processed foods. While our bodies need some salt to function, too much can lead to bloating, water retention, and increased blood pressure, which may also contribute to stiffness and joint discomfort. A good rule of thumb is to choose foods with less than 140mg of sodium per serving if you’re watching your salt intake. Packaged soups, frozen meals, sauces, deli meats, and even breads can be surprisingly high in sodium, so it pays to read the label closely.
Scan the Ingredients List
The ingredient list is usually at the very bottom of the label, but it holds a lot of valuable information. Ingredients are listed by weight, so whatever’s listed first makes up the majority of the product. Generally speaking, the shorter the list the better, as that typically means the majority are whole ingredients — a bonus is if you are able to recognize and pronounce most (if not all) of the ingredients. Choose products that start with whole foods, such as oats, brown rice, nuts, or beans. Avoid artificial colors, preservatives, and chemical-sounding ingredients whenever possible, as these often offer little nutritional benefit and may contribute to inflammation or gut imbalance.
Nutrition Label Quick Reference
| What To Look For | Ideal Range |
| Fiber | At least 3–5g per serving |
| Added Sugar | Less than 10g per serving |
| Saturated Fat | Less than 2–3g per serving |
| Sodium | Under 140mg per serving (if watching salt) |
| Protein | 5–10g or more (especially for snacks) |
Once you get used to reading nutrition labels, it becomes second nature, and it gives you the power to make better choices for your body. Look for foods that are high in fiber and protein, low in added sugars and sodium, and made with whole, real ingredients. These types of foods support not only your energy levels and digestion, but also your musculoskeletal health and immune function.
If you have questions about how to tailor your nutrition to support your specific health goals, whether that’s reducing inflammation, boosting energy, or supporting joint recovery, we’d love to help guide you. The path to a stronger, healthier body starts with one smart choice at a time, and it might just begin in the grocery aisle.
