Let’s be honest: nutrition labels can feel like a word maze, and we aren’t all nutritionists. Reading food labels, also known as nutrition labels, is the primary way for shoppers to understand the nutritional content of packaged food. Seems pretty inconvenient. That’s why we built WISEcode, to help you cut through the noise and see what’s really in your food. Here’s how we look at nutrition labels, and how you can too.

Introduction to Food Labels

Regulated by the Food and Drug Administration (FDA), the nutrition facts label is required on most packaged foods, including processed foods and poultry products.

Food labels often provide an overwhelming amount of information, including serving size, calories, total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, dietary fiber, sugars, and protein. This information is especially important for individuals with dietary restrictions or preferences, such as those managing diabetes, high blood pressure, or avoiding certain allergens and inflammatory ingredients.

Understanding nutrition facts helps you compare foods and make informed choices about your daily diet. Whether you’re looking to manage your calorie intake or reduce your risk of chronic diseases like heart disease, these labels are an invaluable resource, but if only if you read them. Food manufacturers are required to include this information, ensuring you have the details you need to make healthier choices, but they are written in tiny font, buried in a list with packaging boasting the term "healthy".

1. Serving Size: The Sneaky Starting Point

Check the top of the label for serving size and servings per container, which reflect the amount people typically eat. The serving size reflects typical consumption amounts and is not a dietary recommendation. Understanding how many servings are in a package helps you accurately gauge your food consumption. Everything else on the label is based on this number. If you eat more than one serving, you’re getting more of everything—good and bad.

2. Calories: The Big Number

Calories are always front and center. Consuming too many calories can lead to weight gain and other health issues. They tell you how much energy you’re getting per serving. It's important to balance your calorie intake with your total daily calories to maintain a healthy weight. If you eat the whole package, multiply accordingly.

3. Nutrients to Notice

You’ll see numbers for fat, sodium, sugars, and more. Consuming too much saturated fat can increase the risk of cardiovascular disease. Choosing foods with less sodium can help manage blood pressure. Some people want to cut back on trans fats and sodium; others don’t mind. Understanding key nutrients like dietary fiber and vitamins can help you make healthier choices for yourself and your family.

Using accurate food scanners like WISEcode can help you spot ingredients you want to monitor with a simple scan from your phone.

4. Fiber, Vitamins, and the Good Stuff

Labels also list things like fiber, calcium, and iron, which are found in nutritious foods. Vitamin D is another essential nutrient that supports overall health. Maybe you care about these, maybe you don’t. Either way, it’s your choice. We just make it easy to spot what’s actually in your food.

5. % Daily Value: What Does It Mean?

This percentage, known as the percent daily value, shows how much a serving contributes to the average daily amount. This general nutrition advice helps you understand how the food fits into your overall diet. It’s a general guide, not a rulebook. If you want more or less of something, this helps you see it at a glance.

6. Carbs and Sugars: The Details Matter

Carbs include total carbohydrate, fiber, sugars, and starches. Total sugars include both naturally occurring and added sugars. Some sugars are natural, some are added.

Added Sugars and Health

Added sugars, such as those found in corn syrup and sugary drinks, can have significant negative effects on your overall health. Consuming too much added sugar can lead to an increased risk of obesity, type 2 diabetes, and heart disease. For reference, The American Heart Association recommends that women consume no more than 6 teaspoons of added sugar per day, and men should limit it to no more than 9 teaspoons.

The nutrition facts label includes information on added sugars, making it easier for you to track your intake. Choosing foods with less added sugar is an important step in maintaining a healthy diet and reducing the risk of chronic diseases. Naturally occurring sugars, such as those found in fruits and vegetables, are not considered added sugars and can be a healthy part of your daily diet.

The FDA requires food manufacturers to include information on added sugars on the nutrition label, helping you make informed choices. Reducing your added sugar intake can help you maintain a healthy body weight and lower your risk of chronic diseases. By paying attention to the added sugars listed on the label, you can take control of your health and make smarter food choices.

7. Ingredient List: The Real Story

This is where the truth hides. Ingredients are listed by weight, so the first few are the most important. If you consume the entire package, you need to account for all the ingredients listed. If you see a bunch of words you can’t pronounce, that’s worth knowing. Dual column labels show nutritional information for both a single serving and the entire package. If you care about real ingredients, this is the place to look.

The WISEcode app gets straight to the point and takes the guesswork out of ingredients in packaged food. It shows you every ingredient, flags the ones you don't want, and skips the marketing fluff.

8. Compare Without the Headache

Don’t settle for the first box of food products you grab. Comparing nutrient information helps you make better dietary choices. Compare similar foods and see which one fits your needs and your tastes. No nutrition degree required.

When using the WISEcode app, you can easily make comparisons of the products you scanned, so you can spot the differences instantly.

We’re not here to tell you how to eat. We just want you to have the facts, clear and simple, so you can make your own decisions. Next time you pick up a food package, use these steps and let WISEcode do the heavy lifting. No more guessing. Just the truth.