Nutrition labels can be confusingâbut theyâre one of the best tools you have for making healthier food choices. At PC Food Pantry, we want to help you feel confident in knowing whatâs in your food so you can nourish your family with care.
Hereâs a simple guide to help you read and understand food labelsâeven when youâre short on time or budget.
đ Start with the Serving Size
At the top of every nutrition label, youâll see:
- Serving size (how much is considered one serving)
- Servings per container
Why it matters:
All the numbers below are based on one serving. If you eat double the serving size, youâre eating double the calories, sugar, and sodium too.
đ Check the Calories
Calories measure the energy you get from food.
- Look at how many calories are in one serving
- Balance higher-calorie foods with fresh produce or lighter meals during the day
Calories aren’t badâit just helps to know how much fuel youâre getting!
đ§ Watch the Sodium (Salt)
Too much sodium can lead to high blood pressure.
- Aim for less than 400mg per serving if possible
- Look for labels that say âlow sodiumâ or âno salt addedâ
- Rinse canned beans or veggies to reduce sodium even more
đŹ Check the Sugars
Sugar adds flavorâbut too much can lead to health issues.
- Look for âadded sugarsâ on the label (this is sugar not naturally in the food)
- Choose fruit packed in juice, not syrup
- Try to keep added sugar under 25g per day
𼊠Focus on Fiber & Protein
These help keep you full and energized.
- Fiber: Aim for foods with 2g or more per serving
- Protein: Beans, lentils, peanut butter, and canned meats are great pantry options
đ§ Ingredients List = Secret Sauce
Look at the ingredients list at the bottom:
- Shorter lists = usually better
- First few ingredients tell you whatâs in it the most
- Avoid items with a lot of added sugar, corn syrup, or hydrogenated oils
đĄ Quick Cheat Sheet:
| Nutrient | Aim For | Why It Matters |
|---|---|---|
| Fiber | 2g or more per serving | Helps digestion & fullness |
| Sodium | Under 400mg per serving | Keeps heart healthy |
| Added Sugars | As low as possible | Too much = energy crash & weight gain |
| Protein | 5g+ per serving is good | Keeps muscles strong & full longer |
đ Empower Your Choices
You donât have to be a nutrition expert to make healthy choices. A quick glance at a few numbers can help you take control of your meals and feel better from the inside out.
Next time you visit PC Food Pantry, feel free to ask our team for help reading a labelâweâre always happy to guide you.
