Know How to Read Nutrition Labels Effectively

Eating a healthy diet is a great way to avoid disease, promote longevity, and stay active as we get older. But what exactly does “eating healthy” mean?

Rebecca McDevitt, MSN, CRNP, clinical nurse practitioner at GBMC Health Partners Primary Care—Texas Station, says knowing how to read nutrition labels can help immensely when trying to decipher which food will help fuel your body and keep it working at an optimal level.

“There is a lot of information on nutrition labels,” she says. “I tell people to focus on the big three, which are carbs, protein, and fats.”

McDevitt says people often home in on the sugar content of their food, but all carbs can affect blood sugar levels. She adds that doesn’t mean you should fear carbs, but to choose them wisely.

“We need carbs to function, and our brains need carbs to think,” she emphasizes. “But we should aim for complex carbs that are high in fiber, instead of simple carbohydrates. Think oatmeal instead of sugary cereal.”

McDevitt adds the exact number of carbs you should consume each day is dependent on your age, goals, and lifestyle, and speaking with a registered dietitian or primary care provider can help you decide on an optimal number.

Fat is also not something to fear, McDevitt says, just be aware of the types of fat you’re consuming.

“Look for the MUFAs (Monounsaturated Fat) & the PUFAs (Polyunsaturated Fat) to add to your diet. Something high in saturated fat is probably not the best choice.”

Some of McDevitt’s go-to recommendations for healthy fats include nuts, avocados, and olive oil.

“Healthy fats keep you fuller longer and give your body energy,” she says. Like carbs, the amount of fat recommended for each person will depend on your goals, age, and activity levels, so speak with a care provider if you have questions.

Many people aren’t getting enough of the third major nutrient, according to McDevitt.

“I love protein! Women should aim for 100 grams of protein daily to build and repair muscles and bones, and to support hormonal health,” she says.

She says the easiest way to up your protein intake is to divide it between 3-4 meals, so you’re consuming 25-35 grams of protein with each meal.

“Low fat cottage cheese, Greek yogurt, and tuna or chicken packets are easy ways to sneak more protein in with each meal.” She adds that starting your day with a breakfast that’s high in protein can help you reach that 100-gram goal.

“Don’t be afraid of eggs!” McDevitt emphasizes. “You would have to eat around three dozen for them to affect your cholesterol.”

Beyond the carb, fat, and protein numbers, McDevitt says there is one other thing to keep an eye on when you’re checking nutrition labels.

“Always read the sodium content. Especially if you’re older. Stay under the recommended daily value 2000 mg of sodium daily to help ensure your blood pressure stays within a healthy range.”

But she wants to make it clear “eating healthy” doesn’t mean saying no to the foods you love.

“Nothing should ever be off limits,” she says, “Everything can be enjoyed in moderation. You can still have a piece of cake on the weekends if you’re being mindful about what you eat during the rest of the week."

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Rebecca McDevitt, MSN, CRNP

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