This is the first thing dietitians look for on a nutrition label

Confused as to what food labels should contain? You’re not alone. The common starting points were calories and total fat in the past. Yet, those two values reveal very little about a food’s nutrient content and overall health value.

To get some insight, we polled over 20 dietitians to find out where to begin. We asked them to identify the first thing they see on a grocery label when shopping for groceries. Surprisingly, most of the responses were one or two.

The Ingredient List

The overwhelming response isn’t a number, but rather the ingredient list. Bailee Hart, RD, shares that she’s looking for “a fairly short list of natural, whole-food and recognizable ingredients.” She also doesn’t waste time: “If there’s a long list of unrecognizable ingredients, I put it back before looking any further at the label.”

Other dietitians like Jennifer Hunt RDN, LD shared similar feedback. “most often the quality of the ingredients trumps the macros and nutrients when I am checking out a product.”

What are other items that dietitians look for in this list of criteria?

— The number of ingredients.“The fewer the better,” Diane Norwood M.S., RD and CDE shares the same advice I received from many other people.
— The order of ingredients. Manufacturers are required by law to list ingredients in order to determine their weight. Leanne Ray M.S., RDN says it is important to look at where ingredients fall on the list. “is a great way to get a quick sense of what makes up the bulk of a recipe.”
— Added sugars. If it’s a sweetened food, then it’s important to identify the added sugar. Since the ingredients are listed in ascending order, the added sugars should be closer to the bottom of the list. Looking for added sugars in foods that aren’t usually sweet (like pasta sauce or bread) can be a good way to decide between two similar products at the store.

Fiber Content

If the ingredient list wasn’t the first thing dietitians said they looked at, then it was fiber. This makes sense, since most people don’t get enough fiber on a daily basis. But this is also because fiber content is often a good indicator of a food’s quality.

“Fiber content is a quick and easy way for consumers to get a clue to the nutrient density of a food,” Michele Redmond M.S.RDN, FAND, is a chef and dietitian. Redmond also suggests that you look at fiber amounts when eating carb-based food. “can help one to decide which food products offer the complex, slower-metabolizing carbohydrates associated with heart health, satiety, a healthy microbiome and other benefits.”

What should other things be on a nutrition label you ask?

It can be difficult to find healthier products by looking at the ingredient list and fiber content. But where do you go? “Priorities for label reading really depend on health concerns,” Bridget Swinney M.S., RD. Bridget Swinney, M.S., RD. Carbohydrates might be the main focus for people with diabetes. However, sodium may be more important to those with high blood pressure. Serving size is also an important element to keep in mind on the label. Jill Weisenberger M.S.RDN, CDE, author Prediabetes. A Complete Guide, explains. “Everything else on the Nutrition Facts panel is based on that.”

EatingWell magazine and website is dedicated to healthy eating. Online at www.eatingwell.com

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Carolyn Williams, Ph.D., RD, EatingWell.com

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