As we age, healthy food choices become even more critical for maintaining energy, preventing chronic diseases, and improving overall well-being. One of the best tools for making informed choices is understanding how to read food labels. But with all the numbers and percentages, it can sometimes feel overwhelming. Here’s a simple guide to help you decode food labels and make the best choices for your health.
1. Start with the Serving Size
The serving size tells you how much of the food the nutrition information applies to. Be mindful that a package may contain multiple servings. If you eat more than the serving size listed, you’ll need to adjust the calorie and nutrient amounts accordingly.
2. Check the Calories
Calories provide energy, but too many can lead to weight gain, while too few may cause fatigue and weakness. Older adults should aim for a balanced intake that supports their activity level. If weight management is a goal, compare calories per serving and choose wisely.
3. Look at Nutrients to Limit
Some nutrients should be limited to help prevent chronic conditions like high blood pressure, heart disease, and diabetes.
Sodium: Keep sodium intake low (ideally under 2,300 mg daily or lower if your doctor recommends). High sodium can raise blood pressure.
Saturated and Trans Fats: Choose foods low in saturated fat and avoid trans fats to protect heart health.
Added Sugars: Look for foods with little to no added sugars, as too much can contribute to weight gain, diabetes, and inflammation.
4. Focus on Nutrients to Get More Of
Older adults often need more of certain nutrients:
Fiber: Supports digestion and heart health. Aim for whole grains, beans, vegetables, and fruits.
Protein: Helps maintain muscle mass. Look for lean meats, fish, eggs, dairy, beans, and nuts.
Calcium & Vitamin D: Essential for bone health. Choose dairy products, fortified plant-based milks, and leafy greens.
Potassium: Supports blood pressure regulation. It is found in bananas, oranges, potatoes, and spinach.
5. Understand the % Daily Value (%DV)
The %DV tells you how much a nutrient contributes to a daily diet based on a 2,000-calorie intake. Use this as a general guide:
5% or less is considered low (good for sodium and added sugars)
20% or more is considered high (suitable for fiber, vitamins, and minerals)
6. Read the Ingredient List
Ingredients are listed in order of quantity, from highest to lowest. Choose foods with simple, recognizable ingredients. If sugar, salt, or unhealthy fats appear early in the list, it may not be the healthiest choice.
7. Understanding Label Claims
Not all claims on food packaging are regulated, so it’s important to know what they really mean:
Regulated Terms:
"Good Source of": Contains 10-19% of the daily value of a nutrient per serving.
"Excellent Source of": Contains at least 20% of the daily value of a nutrient per serving.
"Low Sodium": Contains 140 mg or less per serving.
"Reduced": At least 25% less of a nutrient than the regular product.
Unregulated Terms:
"Natural": This term is not strictly regulated and does not guarantee that the food is free from artificial ingredients or preservatives.
"Made with Whole Grains": It may contain only a small amount of whole grains—check the ingredient list for whole grains as the first ingredient.
"Multigrain": Means the product contains more than one type of grain, not necessarily whole grains.
"No Added Sugar" Does not mean sugar-free; the product may still contain naturally occurring sugars.
8. Lifestyle Medicine and Healthy Eating
Understanding food labels is just one part of a healthy lifestyle. Pair good nutrition with:
Regular Physical Activity: Helps manage weight, maintain strength, and support heart health.
Adequate Hydration: Drink enough water throughout the day to keep energy levels up and prevent dehydration.
Mindful Eating: Pay attention to portion sizes and eat whole, minimally processed foods whenever possible.
Healthy Sleep Habits: Proper nutrition supports better sleep and improves metabolism and overall health.
Stress Management: Chronic stress can lead to poor eating habits—practice relaxation techniques like deep breathing, walking, or socializing.
Final Thoughts
Reading food labels doesn’t have to be complicated. By focusing on serving sizes, calories, essential nutrients, and ingredient lists, you can make informed decisions that support healthy aging. Small changes can make a big impact—choose nutrient-dense foods, stay active, and enjoy a balanced lifestyle for better health and vitality.
Check out other blog posts on GeriAcademy.com
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