How to Read a Nutrition Label Like a Pro

My Top 3 Tips for Cleaner Eating and Smarter Shopping

If you’ve ever felt overwhelmed trying to decipher a nutrition label and figure out if a food product is actually healthy for you, you’re not alone. With so many numbers, percentages, and unfamiliar ingredients, it can feel like you need a degree in nutrition just to buy a box of granola bars. But here’s the good news: eating cleaner and shopping smarter doesn’t have to be complicated.

As a physician specializing in sports medicine and lifestyle medicine, I help people take simple, sustainable steps toward better health. One of the easiest ways to improve your nutrition? Learn how to read a food label like a pro.

Below are my top 3 things to look for on a nutrition label if you’re ready to eat cleaner and make more informed grocery choices:

1. Added Sugars (Not Just Total Sugars)

Let’s clear this up first—not all sugars are created equal.

• Natural sugars (like those in fruit, dairy, or whole grains) come with fiber, vitamins, and minerals your body can use.
• Added sugars, on the other hand, are ingredients manufacturers sneak in to enhance flavor—think cane sugar, corn syrup, artificial sweeteners, or even fruit juice concentrate.

These added sugars offer zero nutritional benefit and can lead to energy crashes, weight gain, and a higher risk of chronic conditions like type 2 diabetes, heart disease, and obesity—none of which support athletic performance or overall wellness.

What to do:
Look for the line that says “Added Sugars” on the Nutrition Facts panel (usually found below “Total Sugars”). Even seemingly healthy foods like yogurt, granola, or protein bars can be packed with added sugar.

Pro Tip: Aim for products with little to no added sugar—especially for daily staples like bread, yogurt, granola, or cereal. Try to keep added sugars under 10% of your daily calories.

2. Ingredient List – Short & Simple Wins

This one’s huge. Flip the package over and scan the ingredient list:

• Shorter lists are better. Fewer ingredients often mean less processing. Aim for five ingredients or fewer (excluding spices or real foods).
• Recognizable ingredients are key. If you can pronounce it—like “oats,” “almonds,” or “avocado”—you’re probably in good shape.
• Real ingredients first. Ingredients are listed by weight, so if sugar shows up early, there’s a lot of it in there.

Watch out for:

• Hidden sugars (e.g., high-fructose corn syrup, anything ending in -ose, cane juice)
• Artificial colors or flavors—if it sounds like it came from a lab, it probably did

Why it matters: Long lists with chemical-sounding names often signal ultra-processed foods packed with preservatives and synthetic additives. The simpler, the better—for gut health, inflammation, energy, and even post-exercise recovery.

3. Serving Size (It’s Not Always What You Think)

This trips up even the savviest shoppers.

That granola label may say “120 calories,” but that might be per 1/4 cup—and let’s be real, most of us pour at least a full cup into our bowls.

What to do:

• Always check the serving size first
• Then consider how much you actually eat to calculate your real intake of:
  • Calories
  • Added sugars
  • Protein
  • Sodium and fats

Pro Tip: When comparing two products, make sure the serving sizes match to keep it fair.

Bonus: Keep an Eye on Protein

If you live an active lifestyle, are building strength, or want to stay full between meals, protein is key.

• Look for at least 7–10g of protein in snacks or meal replacements.
• A handy test: Multiply grams of protein by 10—if the result is more than the total calories, it’s a solid source of protein.

We’ll dive deeper into daily protein needs in a future article.

Final Thoughts: Cleaner Eating Starts with Smarter Labels

Cleaner eating doesn’t mean perfect eating—it means making better, more informed choices. The goal isn’t to obsess, but to build awareness. Focus on:

• Added sugars
• Ingredient quality
• Serving sizes

Small, consistent improvements lead to big changes over time.

At CORE Sports & Lifestyle Medicine, we’re here to help you move better, feel stronger, and eat smarter. Whether you want to fuel your fitness, optimize performance, or take the guesswork out of your nutrition routine, we’re here to support your goals.

Schedule a consultation with CORE Sports Medicine & Lifestyle Medicine today.