As a family nurse practitioner with over 25 years of experience in healthcare, I’ve seen firsthand the impact nutrition can have on our health. One of the simplest yet most powerful tools for making healthier choices is understanding how to read nutrition labels. Whether you’re a busy parent trying to provide nutritious snacks for your kids or someone focused on improving your own health, mastering this skill can lead to better decisions and, ultimately, better health outcomes.

Let’s Start with the Serving Size

The serving size is your roadmap to understanding the nutritional information on the label. It’s crucial to recognize that all the values on the label are based on this specific serving size. For example, if the label indicates a serving size of 10 chips, but you eat 20, you’ll need to double all the nutritional values, including calories, fats, and sugars. Understanding serving sizes helps prevent accidental overeating, a key factor in managing weight and overall health.

Did you know? Most packaged snacks come with small serving sizes, which can be misleading. Pay attention and adjust your intake to avoid consuming more calories, fat, or sugar than intended.

Check the Calorie Count

Calories measure the energy you get from a serving of a product. It’s essential to consider how these calories fit into your daily nutritional needs.

• Adults: On average, adult women need about 1,800-2,400 calories per day, and men need about 2,200-3,000 calories, depending on age, activity level, and overall health.
• Children: 
  • Toddlers (1-3 years): Need about 1,000-1,400 calories daily.
  • Preschoolers (4-5 years): Need 1,200-1,600 calories daily.
  • School-age children (6-12 years): Generally require 1,400-2,000 calories per day, depending on their age, gender, and activity level.
  • Teenagers (13-18 years): Need around 1,800-2,400 calories per day for girls and 2,200-3,200 calories per day for boys, influenced by their growth spurts and physical activity.

Understanding the calorie content of your snacks can help you maintain a balanced diet and avoid excessive calorie intake, which is linked to weight gain and related health issues like diabetes and heart disease.

Here’s an example: A snack with 150 calories per serving might seem harmless, but if you eat three servings, you’re consuming 450 calories, which is a significant portion of your daily intake, especially if you’re trying to manage your weight or ensure your child’s dietary needs are met without overconsumption.

Let’s Look at the Nutrients

Here’s where you can dig into the health impact of your eating. The nutrients listed on the label each play a specific role in your health:

Total Fat: This includes both saturated and trans fats. High intake of these fats is linked to heart disease. The American Heart Association recommends that less than 6% of your daily calories come from saturated fats. Opt for snacks with lower amounts of these unhealthy fats. For example, air-popped popcorn or Greek yogurt are excellent choices, offering nutritional benefits without harmful fats.

Sodium: Excessive intake of sodium can lead to heart disease and hypertension. It’s important to start monitoring sodium intake early in life to promote healthy eating habits and prevent the development of chronic health conditions. Lower sodium levels on the food label are better for your heart health.

• Adults: The Centers for Disease Control recommends limiting sodium intake to less than 2,300 mg per day, with an ideal limit of 1,500 mg for most adults. Lower levels of these nutrients on the label are better for your heart health.
• Children: 
  • Young Children (1-3 years): It’s recommended to limit sodium intake to less than 1,500 mg per day.
  • School-age Children (4-8 years): Sodium intake should be limited to less than 1,900 mg daily.
  • Older Children (9-13 years): The recommended sodium limit is less than 2,200 mg daily.

Total Carbohydrates: This includes dietary fiber and sugars. Fiber is beneficial for digestion, helps regulate blood sugar levels, and can aid in weight management by making you feel fuller longer. The American Dietetic Association recommends 25-30 grams of fiber daily. Choose snacks with higher fiber content and lower sugar levels. Crispy Green’ Crispy Fruit are an excellent example. They provide natural sweetness without added sugars, making them a healthy choice for those mindful of their sugar intake.

Protein is essential for growth, repair, and maintenance of muscle mass, especially in active children and adults. Aim for snacks that contribute to your daily protein needs. While fruits are generally low in protein, pairing them with a handful of nuts or a cheese stick can create a balanced snack.

What’s on the Ingredients List?

The ingredients list tells you what’s in the product, listed in descending order by weight. Look for whole foods and simple, recognizable ingredients. Avoid products with long lists of artificial additives and preservatives, which can negatively affect health. Crispy Fruit typically has just one ingredient—fruit—making it a straightforward, healthy choice free from unnecessary additives.

Understand Percent Daily Values (%DV)

The Percent Daily Values (%DV) on the label indicate how much of each nutrient a serving of the food contributes to your daily diet. A %DV of 5% or less is considered low, while 20% or more is high. This is particularly useful for nutrients like fiber, vitamins, and minerals, which you want to consume more of, and for keeping an eye on limiting nutrients like sodium and added sugars.

Here’s a Health Tip: Use the %DV as a quick reference—aim for high %DV in beneficial nutrients like fiber and vitamins, and low %DV in fats, sodium, and added sugars.

Be Mindful of Added Sugars

Added sugars can sneak into your diet, contributing to weight gain and increasing the risk of chronic diseases like type 2 diabetes and heart disease.

• Adults: The American Heart Association recommends limiting added sugars to no more than 25 grams (6 teaspoons) per day for women and 36 grams (9 teaspoons) per day for men.
• Children: 
  • Young Children (2-5 years): It’s recommended that added sugars be limited to 12-16 grams (3-4 teaspoons) per day.
  • School-age Children (6-12 years): The recommended daily limit for added sugars is 20-25 grams (5-6 teaspoons).
  • Teenagers (13-18 years): Should aim to consume no more than 25-30 grams (6-7 teaspoons) of added sugars per day.

Always check the ingredients list for hidden sources of added sugars, especially in foods and drinks marketed to children, as they can contribute significantly to daily intake. Crispy Fruit contain no added sugars, offering a naturally sweet and satisfying option without the extra calories from sugar-laden snacks.

Consider the Big Picture

While nutrition labels are an invaluable tool, it’s essential to consider your overall dietary patterns. A healthy diet is all about balance—enjoying a variety of foods in the proper proportions. Nutrition labels help you make informed choices, but remember that the goal is to maintain a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Incorporating snacks like Crispy Fruit into your diet is an easy way to add more fruit to your daily intake, supporting overall health and wellness goals. These snacks provide a convenient, tasty way to satisfy your cravings without derailing your healthy eating habits.

In Summary 

Understanding nutrition labels can empower you to make healthier choices for yourself and your family. By becoming a smart snacker, you’ll be better equipped to select foods that nourish your body, fuel your activities, and support long-term health. Next time you reach for a snack, take a moment to read the label—it’s a small step that can make a big difference. For a convenient and nutritious snack that aligns with healthy eating habits, try Crispy Fruit by Crispy Green. These snacks offer a delicious way to satisfy your cravings while keeping your snacking enjoyable and healthy.

Happy snacking, and here’s to your health!

Explore our Back-to-School Survival Guide for a treasure trove of expert tips, insightful advice, and practical strategies to easily navigate the new school year. From managing parental anxiety to simplifying lunchtime, our guide is your go-to resource for a successful and stress-free back-to-school season. Check back regularly for more engaging articles and valuable insights to help you and your family thrive this school year!

— Written by Nurse Alice Benjamin, MSN, APRN, ACNS-BC, FNP-C, and host of the Ask Nurse Alice Podcast, where all things health and wellness take center stage.

Post Written by Nurse Alice

 

Alice Benjamin, better known as “Nurse Alice,” is America’s favorite nurse, a mom, author, and health advocate. She is passionate about educating and empowering people to take control of their health before they become her patients. With extensive nursing experience in cardiovascular health, critical care, and emergency medicine, she has worked in top academic centers and underserved community hospitals. Starting as a nursing assistant, she progressed to complete a vocational nursing program, an associate degree in nursing, and later graduated with honors from San Diego State University with dual majors in nursing and psychology. She also holds a Master’s Degree in Nursing Education/Clinical Nurse Specialist and a Post-Masters as a Family Nurse Practitioner. More information can be found at https://asknursealice.com/.