Celebrating National Nutrition Month

March is National Nutrition Month, a time to focus on making informed food choices and building healthy habits that last. One of the most powerful tools for better nutrition isn’t a special diet, it’s learning how to confidently read a food label.

Understanding what’s in your food can help you make choices that support heart health, energy levels, and long-term wellness. This month, we’re breaking down how to shop smarter and read labels like a pro.

Step 1: Start With the Serving Size

The serving size is listed at the top of the Nutrition Facts label, and it matters more than many people realize.

Why? Because:

• All calorie and nutrient information listed is based on one serving
• Packages often contain more than one serving

For example, if a snack bag contains 2 servings and you eat the whole bag, you’re consuming double the calories, sodium, sugar, and fat listed.

✔ Tip: Compare the serving size to how much you actually plan to eat.

Step 2: Check the Calories

Calories tell you how much energy you get from one serving.

While calorie needs vary from person to person, it’s helpful to:

• Compare similar products (for example, two brands of cereal)
• Be mindful of high-calorie foods with low nutritional value

Remember, calories aren’t “good” or “bad” - they are simply energy. The goal is balance!

Step 3: Watch Sodium and Added Sugars

Many packaged foods contain more sodium and added sugars than we realize.

Sodium

Too much sodium can contribute to high blood pressure.

Aim for foods with:

• Lower sodium per serving
• 5% Daily Value (DV) or less is considered low
• 20% DV or more is considered high

Added Sugars

Look specifically for “Added Sugars” on the label.

Limiting added sugars helps support heart health, stable energy levels, and overall wellness.

Step 4: Look for Fiber and Whole Grains

Fiber is a nutrient many people don’t get enough of. It supports digestion, heart health, and fullness.

When shopping:

• Choose products with 3 grams or more of fiber per serving
• Look for “whole grain” as the first ingredient in breads and cereals

Ingredient lists are ordered by weight - the first ingredient makes up the largest portion of the product.

Step 5: Compare Protein and Fats

Protein helps support muscle health and keeps you feeling full.

Healthy fats (like those from nuts, seeds, and olive oil) are beneficial in moderation.

When reviewing fats:

• Limit saturated fat
• Avoid trans fats when possible
• Choose foods with unsaturated fats

This National Nutrition Month Challenge:

Pick one packaged food you buy regularly and compare two brands using the Nutrition Facts label.

Look at:

• Serving size
• Sodium
• Added sugars
• Fiber

You may be surprised by the differences.

Source: How to Understand and Use the Nutrition Facts Label | FDA