How to Read a Nutrition Label

This is one of the most important sections on the entire package.

Ingredients are listed in order from the highest amount to the lowest amount.

Ask Yourself:

• Can I recognize most of these ingredients?
• Are whole foods listed near the top?
• Is sugar/sodium listed multiple times under different names?

Da Fit Gang Rule:
The shorter and simpler the ingredient list, the better.

The serving size tells you how much of the food all the nutrition information is based on.

Many people make the mistake of looking only at the protein and ignoring the serving size.

Example:

• Serving Size = 5 oz
• Servings Per Container = 4

If you eat the entire package, you must multiply all the nutrition values by 4.

Why It Matters

The serving size determines:

• Calories
• Fat
• Carbohydrates
• Protein
• Sodium
• Sugar

Everything starts with the serving size.

Calories provide the energy your body needs to function.

When reviewing calories, always compare them to the serving size.

Remember:

Calories are not “good” or “bad.”

The quality of those calories matters just as much as the quantity.

Choose foods that provide nutrients, vitamins, minerals, fiber, and protein rather than foods that only provide calories.

Pay Attention To:

• Saturated Fat
• Trans Fat
• Total Fat

Fat is an essential nutrient that helps support:

Da Fit Gang Tip:
Limit trans fats whenever possible and focus on healthy fat sources such as nuts, seeds, avocados, and olive oil.

Cholesterol is found primarily in animal-based foods.

While cholesterol recommendations have evolved over the years, it’s still important to be aware of your intake and discuss any concerns with your healthcare provider if you have specific health conditions.

Sodium helps regulate fluid balance and muscle function.

However, excessive sodium intake can contribute to health concerns for some individuals. The lower the sodium the better for your overall health 

Da Fit Gang Tip:
Compare similar products and choose options with lower sodium when possible.

Carbohydrates are your body’s preferred source of energy.

This section includes:

• Dietary Fiber
• Total Sugars
• Added Sugars

What to Focus On:
Look for foods that provide fiber and limit foods with excessive added sugars.

Fiber is one of the most important nutrients for overall health.

Benefits include:

Da Fit Gang Tip:
The higher the fiber content, the better. Aim to include fiber-rich foods at every meal.

Not all sugars are created equal.

Natural sugars found in fruits and dairy products are different from added sugars found in processed foods.

Watch For:

• High Fructose Corn Syrup
• Corn Syrup
• Cane Sugar
• Brown Sugar
• Dextrose
• Maltose
• Anything with ’ose’ at the end means sugar is in the product, regardless of what the front label says 

The lower the added sugar, the better.

Protein is essential for:

For most active individuals, protein should be a priority at every meal.

Da Fit Gang Tip:
When comparing products, choose options that provide a higher amount of protein while keeping added sugars lower.

Many labels include important nutrients such as:

• Vitamin A
• Vitamin C
• Vitamin D
• Calcium
• Iron
• Potassium

These nutrients support overall health and proper body function.

Look for foods that provide a good percentage of your daily needs.

The % Daily Value helps you determine whether a food is low or high in a specific nutrient.

Quick Guide:

• 5% or less = Low
• 20% or more = High

Use this section to compare products and identify foods that are rich in beneficial nutrients.