How do you properly read nutritional labels?

MANILA, Philippines — Do you know how to understand nutritional food labels?

As indulgent meals, processed meats, and sugary snacks fill our tables this holiday season, knowing how to read the “fine print” is important for making smarter, healthier choices for your family.

According to UNICEF, the number of overweight children in the Philippines has nearly tripled since 2003, with the current overweight level considered “high” by global standards. Being “overweight” means having more than the appropriate and healthy weight for their height and age.

UNICEF said that one way parents can “balance the joys of the holidays with the health of our children” is by understanding the food labels of snacks, packed items, canned goods, frozen meats, and more.

While UNICEF is still pushing for more accessible front-of-package nutrition labels, here’s a guide on how to navigate the food labels at the back of packages on your next grocery trip!

Check the serving size

The serving size tells you how much of the product (grams or pieces) is considered one serving. All the nutritional information on the label is based on this serving size.

For example, if the label says one serving is four cookies with 160 calories but you eat eight cookies, you’ve consumed 320 calories. Understanding serving sizes helps you manage portion control and track calories accurately.

Check calories

Calories measure the energy provided by food, making it one of the most important elements to check on a label. Consuming more than the daily recommended calorie intake can lead to weight gain.

For kids, calorie needs differ per age. Toddlers aged 1-3 years typically need 920–1,000 kcal/day, while older kids aged 10–12 years may require 1,800–2,200 kcal/day.

Teenagers have even higher requirements. Boys aged 13–18 years need 2,000–2,600 kcal/day, while girls need 1,800–2,000 kcal/day.

Pay attention to fats, sugar, sodium

Fats, sugar, and salt are fine in small amounts, but should be limited to prevent unhealthy weight gain. Opt for food with low amounts of these components. Always check the amounts of fats, sugar, and sodium listed on the label.

The recommended limits per serving are less than 5 grams of saturated fat, less than 10 grams of added sugar, and less than 200 milligrams of sodium.

Not all fats are created equal! Healthy fats from nuts, seeds, and fish are good for brain development, while trans fats and excessive saturated fats should be avoided. Saturated fats (found in fried and processed food) should make up less than 10% of daily calorie intake.

Scan the ingredients

The ingredients list is another essential part of a food label. The ingredients are listed in order of quantity, which means that the first one or two ingredients mentioned in the list are the ones that make up the largest portion of the product.

Watch out for hidden sugars in the ingredients list! These sugars are often called “sucrose” or “corn syrup.” Avoid products where unhealthy oils or sugars are among the top ingredients.

Instead, prioritize snacks that provide essential nutrients like fiber, calcium, and iron, to keep kids healthy and strong. For example, kids aged 4 to 6 need 300 mg of calcium and 10 mg of iron daily. If a product provides 10–20% of these daily needs, it can be a great addition to their diet.

But while some snacks add these nutrients, it is better to choose foods that naturally have them, like fruits and whole grains.

Take a look at the % Daily Value (%DV)

The % Daily Value (% DV) tells how much one serving of a product contributes to the daily need for calories or nutrients. Aim for high percentages (20% or more) in nutrients like fiber and calcium but keep sugar, salt, and fat below 5%. For example, a snack with 25% DV of sugar may be too sweet for younger kids, so choose a lower-sugar option.

The footnote usually has the % Daily Value (DV), which is often based on adult requirements; however, it can still give a sense of how much a nutrient contributes to the daily needs of children. For example, if a product offers 0% DV for calcium, meaning it does not provide it, this does not help preschool children meet their daily target of 550 mg.

Here’s one last helpful tip when shopping for snacks or meals for your kids! Ask yourself: How many servings are in this package? Am I staying within my child’s daily calorie needs? Are fats, sugars, and sodium within recommended limits? Are the main ingredients healthy and nutrient-rich? Does this product provide essential nutrients my child needs? – Steph Arnaldo, Rowz Fajardo/Rappler.com

Rowz Fajardo is a Rappler intern studying Doctor of Dental Medicine at the University of the Philippines Manila.