What are even all these words on food packaging?

Food packaging can be confusing with long ingredient lists, percentages, and numbers everywhere. But once you know how to read labels, they become a powerful tool for making healthier choices. At Youtrition, we break it down step by step so you can shop with confidence.

Why Food Labels Matter

Help you compare products quickly.

Show calories, nutrients, and serving sizes.

Reveal hidden sugars, sodium, and unhealthy fats.

Put the control back in your hands and not the manufacturer’s.

Step 1: Start with the Serving Size

All numbers on the label are based on this amount.

Example: If serving size = 1 cup, but you eat 2 cups, you need to double the numbers for calories, fat, sugar, etc.

Step 2: Check the kcal calories

Shows how much energy you get per serving.

Average daily needs: ~2,000 kcal (women), ~2,500 kcal (men) however this varies with age, size, and activity.

Use calories as a guide, not a restriction.

Step 3: Look at Macronutrients

Carbohydrates → Check total carbs, fiber, and added sugars.

High fiber = better. Added sugar = lower is better.

Protein → Look for higher protein if you want fullness and muscle repair.

Fat → Favor unsaturated fats. Limit saturated fat. Avoid trans fats.

Step 4: Understand % Daily Value (%DV)

%DV shows how much of a nutrient one serving contributes to your daily intake (based on 2,000 kcal/day).

5% or less = low source.

20% or more = high source.

Example: Fiber 25% DV = great! Sodium 30% DV = too high.

Step 5: Read the Ingredients List

Ingredients are listed in order by weight.

Shorter lists with whole foods are usually better.

Watch out for “hidden sugars” → words ending in -ose (glucose, fructose, sucrose) or syrups.

....Now that might be overwhelming but good thing Youtrition has you covered and does all this on your behalf.