How to Read Nutrition Labels like a Pro
- Caylin Goodchild
- 2 days ago
- 2 min read
Ever wondered what on earth all the numbers on the back of a food label mean? Don’t worry — we’re here to make it make sense!
Let’s start with the basics.
At the top of your label, you’ll find the energy content. This is measured in kilojoules (kJ) or calories (kcal). If a person’s daily energy intake exceeds what they burn, they will gain weight. If their intake is less than what they burn, they will lose weight.
So how do you know how much is too much for your body?
We highly recommend seeing a dietitian who can calculate this for you and create a meal plan based on your individual needs. You can contact us here: https://www.caylingoodchild.com/contact
By the end of the day, the total kilojoules from all your food should ideally add up to a specific number suited to your body and goals.
Next, we have carbohydrates
These are often labelled as “Glycaemic Carbohydrates”.
The easiest way to understand this is to visualise 15 grams of carbohydrates as equal to 1 slice of bread — easy, right?
So, if a label says 60 g of carbs per serving, that would be like eating 4 slices of bread.
If something only has 3 grams of carbs, that’s very little — about a fifth of a slice of bread.
How do you know how many carbs you need?
See a dietitian! We can work this out for you and give you a practical plan to meet your requirements.
Then we move on to protein.
You can visualise 7 grams of protein as roughly equal to 1 egg.
So, if a protein smoothie has 49 g of protein, that would give you the same amount as eating 7 eggs!
100 g chicken breast usually has 31 grams of protein. Your protein needs depend on your body's size and your goals. For example, someone who is aiming to build muscle will need to eat a high protein diet, with a certain number of grams per day.
Finally, let’s talk about fat.
To visualise this, it helps to know that 5 grams of fat is about 1 teaspoon of oil.
For example, a medium portion of McDonald’s fries has 33 grams of fat — that’s almost 7 teaspoons of oil!
If you want to choose a low-fat food item, look at the “per 100 g” column and check that Total Fat is less than 3 grams.
Time to practice!
Why don’t you pick up a few food items and check the kilojoules, carbs, protein, and fat?
It might feel abstract at first, but it gets easier with practice!
Looking to build on your nutritional knowledge and learn how these numbers should fit into your individual needs?
Why not book an appointment? We’d love to help — with patience and personalised guidance!
📍 Visit us in Lonehill at Concourse Medical Centre, or in Dainfern at Chartwell Corner Shopping Centre.
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