When it comes to eating healthy, one of the best tools you have is right in front of you — the nutrition label. Whether you’re managing blood pressure, diabetes, or simply trying to make smarter food choices, learning how to read a label can empower you to take control of your health.
As nurses, we know that knowledge saves lives. Here’s how you can start reading nutrition labels like a nurse — with understanding, precision, and care.
1. Start With the Serving Size
Every number on a nutrition label is based on one serving — not the whole container.
If a bag of chips lists 150 calories per serving but there are three servings inside, that’s 450 calories total if you eat the whole bag.
Nurse tip: Always multiply the nutrients (and calories) by the number of servings you actually eat.
2. Check the Calories — But Don’t Stop There
Calories measure energy, not quality. Two foods with the same calorie count can affect your body very differently.
Look for foods rich in nutrients — vitamins, minerals, fiber, and protein — rather than just focusing on the number.
Nurse tip: A balanced meal is one that fuels your body and keeps you feeling satisfied longer.
3. Watch Out for Sodium (Salt)
For anyone managing blood pressure, sodium is the number to watch.
A healthy adult should aim for less than 2,300 mg per day — about one teaspoon of salt. Many packaged foods sneak in large amounts, especially soups, sauces, and frozen meals.
Nurse tip: Choose items labeled “low sodium” (140 mg or less per serving) or “no salt added.”
4. Look at Added Sugars
Sugar can hide under names like corn syrup, honey, molasses, or anything ending in “-ose.”
Too much sugar can lead to weight gain, diabetes, and heart problems.
Nurse tip: Keep added sugars to less than 10% of your daily calories — roughly 25–35 grams a day for most adults.
5. Focus on Fiber and Protein
Fiber keeps your digestion healthy and helps regulate blood sugar. Protein supports muscle repair and keeps you full.
Look for foods with at least 3 grams of fiber and 5–10 grams of protein per serving.
Nurse tip: Whole grains, beans, fruits, and vegetables are your best natural sources of both.
6. Understand the Percent Daily Value (%DV)
The %DV shows how much of each nutrient one serving provides based on a 2,000-calorie diet.
- 5% or less means it’s low in that nutrient
- 20% or more means it’s high
Nurse tip: Aim for low %DV on sodium, added sugars, and saturated fat — and high %DV on fiber, vitamins, and minerals.
7. Take a Second Look at the Ingredients List
Ingredients are listed from most to least by weight. If sugar, salt, or refined grains are near the top, it’s best to limit that item.
Nurse tip: The shorter the ingredient list, the better. Real food doesn’t need a dictionary to understand.
Knowledge Is Power — Share It
Learning to read nutrition labels is one small way to take control of your health — and help others do the same. Share this skill with family, friends, and neighbors who may not realize how much hidden salt or sugar is in everyday foods.
Join Chi Eta Phi at Our Next Health Education Event
Our nurses love empowering the community with practical wellness tools like this. Come see us at our next event for free blood pressure checks, nutrition education, and health resources.
Visit our Events Page to learn more about upcoming opportunities to connect, learn, and live well.
