Chiropractor on Reading Nutrition Labels
Video by Dr. Justin Thompson
Understanding how to read a nutrition label is one of the most impactful skills you can develop for improving health, body composition, and longevity. Every label tells the story of what you’re putting into your body and learning to interpret that story can help you make smarter, more intentional food choices.
Start with the serving size — this is the foundation of the label and often the source of confusion. Many products make serving sizes unrealistically small to make calories, sugar, or fat appear lower. Always check how many servings are in the entire package to know the true nutritional content of what you’ll consume. Then, look at total calories in the context of your daily energy needs. Calories aren’t inherently “good” or “bad,” but managing them consistently determines weight and metabolic outcomes.
Next, examine the macronutrients — protein, carbohydrates, and fats. Prioritize foods that offer high-quality protein, ideally with at least 10–20 grams per serving if the item is intended as a protein source. Protein supports muscle retention, satiety, and overall metabolic health. The source of protein also matters—plant-based proteins like legumes, tofu, and tempeh not only provide amino acids but also deliver fiber and phytonutrients that support gut and cardiovascular health.
When it comes to carbohydrates, focus on distinguishing between added sugars and naturally occurring sugars. Added sugars, often listed under names like “evaporated cane juice” or “rice syrup,” provide calories without nutrients and can contribute to energy crashes and overconsumption. Foods rich in complex carbohydrates and fiber, such as whole grains, fruits, and vegetables, offer slower digestion and improved blood sugar regulation.
For fats, pay attention to quality rather than quantity. Unsaturated fats from sources like nuts, seeds, olives, and avocados support heart and brain function. In contrast, trans fats and excessive refined seed oils can promote inflammation and should be minimized.
The ingredient list is where the real insight lies. Ingredients are listed in order of predominance, so the first few make up most of the product. Choose foods with short, recognizable ingredient lists—ideally whole or minimally processed items. The closer a food is to its natural form, the better it tends to be for metabolic, cardiovascular, and gut health.
Finally, note fiber, sodium, and micronutrients. Fiber is a reliable indicator of food quality—aim for at least 3–5 grams per serving where possible. High fiber content supports digestive health, satiety, and cholesterol management. Monitor sodium levels as well, since many processed foods contain excessive amounts that can subtly raise blood pressure over time.
In short, reading a nutrition label is not about fear or perfection—it’s about awareness and consistency. Make choices based on quality ingredients, balanced macronutrients, and how foods make you feel. Over time, these mindful, evidence-based decisions become the foundation of lasting health and performance.
Resources
Hill, S. (2021). The proof is in the plants: How science shows a plant-based diet could save your life (and the planet). Penguin Life.
Huberman, A. (2023). The Huberman Lab Podcast [Audio podcast series]. Huberman Lab. https://hubermanlab.com
Norton, L. (2023). Fat loss forever: How to lose fat and keep it off. Biolayne.
Norton, L., & Krieger, A. (2022). Science-based nutrition and fitness: Debunking diet myths for sustainable results. Biolayne.
Huberman, A., & Gullickson, A. (2022). Nutrition, metabolism, and the brain [Podcast episode]. The Huberman Lab Podcast. https://hubermanlab.com/nutrition-and-brain-function
Our Message
We love to help our patients in East Dallas stay healthy. We are here to relieve back pain, neck pain and headaches while also teaching about how our diet and stress effects our over all health. By improving these areas of our lives we can become healthier, stay out of pain and reduce risk of diseases. Our Chiropractors located in Lakewood, near the corner of Mockingbird Ln. and Abrams Rd., want to help you stay healthy and out of pain!
