How to Read a Nutrition Label (And Actually Know What You’re Eating)
Most people glance at a nutrition label.
Few know how to actually use it.
In today’s world, food packaging is designed to confuse you—not inform you.
Words like “natural,” “whole grain,” “low-fat,” or “high protein” look great on the front…
but the real story is always on the back.
If you’ve ever thought,
“I eat healthy, but I still feel tired, bloated, or stuck,”
This guide is for you.
FREE TRAINING: Learn to Read Labels Like a Pro
We created a full video training on this exact topic for our nutrition coaching clients, and this month, we’re sharing it with you.
5 Quick Tips From the Health Coaching Video
1. Start With the Ingredients, Not the Numbers
The ingredients tell you the quality of what’s in the package.
Look for:
Short, simple lists
Real food ingredients you recognize
Avoid:
Added sugars under multiple names
Refined Oils, dyes, and artificial additives
2. Check the Serving Size
Serving sizes are where labels trick you.
Many labels trick you with tiny serving sizes.
A small bag of chips may say “150 calories,” but the bag has 3 servings.
Rule of thumb:
Always multiply the numbers by the total servings to know what you’re really eating.
3: Know Your Big Four (Calories, Protein, Fiber, Sugar)
Forget micromanaging every single nutrient.
Focus on these key numbers:
Protein: Aim for at least 20–30g per meal
Fiber: A good sign of whole, unprocessed foods
Added Sugar: Keep it as low as possible
Calories: Context matters; quality first, then quantity
Step 4: Don’t Get Fooled by Marketing Words
Front-of-package claims like “low-fat,” “gluten-free,” or “heart-healthy” don’t mean the food is good for you.
Instead of trusting the front of the package, flip it over and look at the facts.
Step 5: Ask This Question
Before you buy something, ask:
“Does this food bring me closer to feeling better, performing better, and recovering better—or is it just a shortcut?”
The Bottom Line
Reading a label isn’t about being perfect or obsessing over numbers.
It’s about awareness.
When you start to recognize quality ingredients and hidden sugar traps, you gain control over how you fuel your body.
The next time you shop, take an extra 10 seconds to read the back of the package.
Those 10 seconds will teach you more about your health than any claim on the front ever will.
Ready for the Next Step?
Reading labels is a powerful skill—but it’s only one piece of the puzzle.
If you want to go deeper and build a plan that actually works for your body, your goals, and your lifestyle, our Nutrition & Health Coaching Program was built for you.
You’ll learn how to:
Read labels with confidence
Build balanced meals that fuel recovery
Master the daily habits that support long-term health
Want to see what this looks like for you?