Ah, the almighty nutrition label. It’s relatively small, often hidden, and notoriously hard to read. But this modest rectangle is present on virtually all packaged foods and holds all the information you need regarding the nutrition content of the foods you feed to your family. The label can help you tell which foods are good sources of fiber, calcium, vitamins, and minerals, compare similar foods for which one has less calories and fat, keep your sodium consumption in check, and look for foods low in saturated and trans fats. Looking at the label can be overwhelming enough to make you want to skip the cracker aisle altogether, but luckily the American Dietetic Association has put together a guide to help us turn that ever-present nutrition label from a dizzying labarynth to an easy-to-read roadmap.

Start with the serving size. Look here for both the serving size, or amount per serving, and the total number of servings in the package. Remember to check your portion size with the serving size listed on the label. If the serving size is one cup, and you eat two cups, you are getting twice the calories, fat, and other nutrients listed on the label.

Check out the total calories and fat. Find out how many calories, fat grams, and calories from fat are in a single serving of the food. It’s smart to cut back on calories and fat if you are watching your weight.

Let the percent daily values be your guide. Daily values are average levels of nutrients for a person eating 2,000 calories per day. A food item with a 5% DV for fat means that a single serving of that food contains 5% of the total fat consumed by a person eating 2,000 calories per day. Remember, percent DV are based on an entire day, not just one meal or snack. Some people may need more or less than 2,000 calories per day or more or less than 100% DV. 5% or less is considered low – try to aim low in total fat, saturated fat, cholesterol, and sodium. 20% or more is considered high – aim high in vitamins, minerals, and fiber.

Limit fat, cholesterol, and sodium. Eating less of these nutrients may help reduce your risk of heart disease, high blood pressure, and cancer.

Get enough vitamins, minerals, and fiber. Eat more fiber, vitamins A and C, calcium, and iron to maintain good health and help reduce your risk of certain conditions such as osteoporosis and anemia. A diet loaded with vegetables and fruit is an excellent way to ensure that your needs for these nutrients are being met.

Check the ingredient list. Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight, so those present in the greatest amounts are listed first. Be mindful of foods containing potential allergens such as milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybeans.

Decipher any health claims. The FDA has strict guidelines on how certain terms can be used. Be sure not to take a brand’s marketing phrases at face value. When in doubt, check the label!

For more tidbits on decoding the nutrition label or more information on constructing a healthy eating plan, visit the ADA at www.eatright.org or click “Contact” on our homepage and let us know how we can help!




I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."


Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.


Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!


Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.


My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.


Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.


I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.


I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.


I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!


I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.


I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.


I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!


I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.


I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.


The Family Food blog

The most reliable evidence-based nutrition information on child and adult nutrition.

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