Every manufactured food in North America has to have a nutrition label on it: it’s mandatory by law. This is great news for consumers because it allows us to make smart choices when it comes to food, but what information is most valuable on the nutrition label?

Don’t judge a food solely by the front label – it can be wildly misleading. Just because the name brand has the word “organic” in it doesn’t mean the food inside is organic! You still have to read the labels closely to get the right information. Lean Cuisine is not always lean. Healthy Choice isn’t always healthy. Smart Ones can be dumb….

You get the idea. Here are the basics to get you started.

What’s the Serving Size?

First and foremost, see what the serving size is. It can vastly impact the other information. Did you know that a serving size of peanut butter is only 2 tablespoons? That’s almost 200 calories of peanut butter – and most of us consider a “serving” to be way more! Similarly, the serving size for butter is a tablespoon but many of us use more on our morning toast. Be mindful of what a “serving” is so you know how many calories you’re actually consuming.

And remember: servings are usually based on a 2,000-calorie diet. The government says that, on average, an adult human needs 2,000 calories a day to live healthfully, but you might need more or fewer than that. This means that when you see the percentage daily value for a certain vitamin or mineral, it will likely be different for you. Keep that in mind as you read labels.

What are the Ingredients?

Always ask yourself if you would recognize the ingredients in nature. For instance, did it fly, swim or grow? Is it a plant or was it made in a plant? Are there words on the label that would knock you out of a spelling bee? You want words like “pepper,” not words like “Butylated Hydroxyanisole” (yes, that’s a real one, and it scares me.)

Also, know that right now neither Canada nor the US requires “Genetically Modified Organism” or GMO’s to be indicated on the label. Food manufacturers that are using non-GMO’s have started labelling it on their foods, so anytime you can opt for non-GMO foods.

What’s on the Nutrition Label?

You have to decide what your personal limits are for sugar, fat, salt, and calories. If you’re watching your sodium intake, keep a careful eye on the content in a lot of pre-packaged goods. It’s easy to find a verde sauce with more than 300 mgs of sodium in two tablespoons! When you start reading nutrition labels, you might be disappointed to discover that a lot of your favorite packaged foods aren’t so healthy. If you find that one of your favorite foods is packed with sodium, for instance, pull out your smartphone in the store and take a photo of the ingredients. Challenge yourself to make a better version at home with wholesome ingredients! You’ll feel like a superhero when you accomplish this mini-goal.

Ironic Last Tip: Don’t Eat Things that Come with a Nutritional Label – or at Least Eat Less of Them!

After all this talk about nutrition labels, here’s an ironic last tip: try to make the bulk of your diet consist of foods that don’t have labels. Ask yourself, “Did it fly, swim or grow? Did it have a mother?” A head of lettuce or a banana won’t come with a label; aim for those foods!

When you learn to enjoy foods with simple ingredients, your body will thank you for it by giving you more energy, clearer thinking, and a longer life. What’s not to love?