Navigating Food Labels:
Shopping Smart for Your Health
Food labels can be confusing. Packages often say things like “all natural,” “low fat,” or “made with whole grains”—but what do those labels really mean for your health?
At South Tabor Family Physicians, we care about your whole health—including the everyday choices that shape your well-being. That’s why we’re breaking down how to read food labels and make better choices at the grocery store. Whether you’re shopping for your family, managing a chronic condition, or just trying to eat a little better, this guide can help.
Why Food Labels Matter
The food we eat affects how we feel, how we age, and how we manage health conditions like diabetes, high blood pressure, and heart disease. But grocery store shelves are full of clever marketing. Knowing how to read food labels can help you:
- Choose healthier options
- Avoid hidden sugars or sodium
- Understand portion sizes
- Support weight, energy, and heart health
Reading a label takes just a minute—and it can make a big difference.
Step-by-Step Guide: How to Read a Nutrition Label
Every packaged food item has a Nutrition Facts label. Here’s what to focus on:
- Serving Size
This is the first thing to check. All the numbers on the label refer to just one serving, not the whole package. Compare the serving size to how much you plan to eat.
- A serving of cereal might be ¾ cup—not the full bowl
- Chips or crackers may list 10–15 pieces as one serving
- Calories
Calories tell you how much energy the food provides. If you eat more than the serving size, you’re eating more calories than listed. If you are unsure, your Health Care Provider can help you figure out your personal calorie goals.
- For weight maintenance: balance calories in with calories out
- For weight loss: reduce overall calorie intake with guidance
- Fat
There are different types of fat. Not all are bad, but some should be limited. Look for foods low in saturated and trans fats, especially if you’re watching your heart health.
- Limit saturated fat and avoid trans fat
- Healthy fats (like those from nuts, olive oil, or avocado) are okay in small amounts
- Sodium (Salt)
Too much sodium can raise blood pressure and increase heart disease risk.
- Look for foods with less than 140 mg of sodium per serving
- Canned soups, frozen meals, and snacks are common high-sodium foods
Tip: Look for “low sodium” or “no salt added” options.
- Added Sugars
This is a newer part of the label—and it’s important. Limit added sugars to no more than 10% of your daily calories, or about 50g a day on a 2,000-calorie diet.
- Natural sugars (like in fruit) are okay
- Added sugars are extra sugars that increase calories with no health benefit
- Fiber
Fiber helps digestion, keeps you full, and supports heart health. If you’re managing blood sugar or cholesterol, fiber is especially helpful.
- Look for at least 3g of fiber per serving for a food to be considered a good source
- Whole grain breads, beans, fruits, and vegetables are high in fiber
- Protein
Protein is important for muscle repair, energy, and feeling full.
- Aim for protein from lean meats, fish, eggs, beans, nuts, or dairy
- Some snacks that say “high protein” are also high in sugar or fat—check the full label
Watch Out for Misleading Claims
Just because a food says “healthy” doesn’t mean it is. Here’s what to know:
- “Natural” is not regulated—it doesn’t mean organic or healthy
- “Low fat” foods often have extra sugar
- “Multigrain” isn’t the same as whole grain—look for “100% whole grain”
- “Sugar-free” might contain artificial sweeteners or extra fat
Always check the Nutrition Facts and ingredients list to be sure.
What About Organic and Non-GMO?
- Organic means the food was grown without synthetic pesticides or fertilizers
- Non-GMO means the food wasn’t genetically modified
These labels may reflect food quality or farming practices but don’t always mean the food is healthier.
Eating more fruits, vegetables, whole grains, and unprocessed foods—organic or not—is key.
How South Tabor Family Physicians Can Help
Your nutrition choices affect your blood pressure, cholesterol, blood sugar, weight, and energy. At South Tabor Family Physicians, our team is here to help you take small, manageable steps toward better eating habits.
We offer:
- Wellness exams and preventive care
- Chronic condition support for diabetes, heart disease, and high blood pressure
- Pediatric, adult, and senior care
- Weight management advice tailored to your needs
- Same-day appointments when you need help quickly
We are accepting new patients and are conveniently located right off I-205 in Portland.
Take Charge of Your Health—One Label at a Time
Healthy eating doesn’t have to be overwhelming. The next time you’re at the grocery store, take a minute to read the label. With just a little knowledge, you can make choices that support your long-term health and energy.
To talk with a Health Care Provider about nutrition or preventive care, call South Tabor Family Physicians at 503-261-7200. We’re here to support your wellness, one step at a time.
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