How to Read Nutrition Labels to Lose Weight

By: Scottsdale Weight Loss Center

Published: February 22, 2021

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A strong knowledge of nutrition can be a huge help during your medical weight loss program. Understanding nutrients and calories can help keep you motivated to lose weight.

But not everyone is a trained dietitian or understands the intricacies of diet and nutrition habits. When you first adjust to a new diet plan it can be hard to guess what’s healthy and what’s not. While cake and candy are obviously not, other common breakfast, lunch, and dinner staples can leave you scratching your head.

Luckily, there’s a cheat sheet attached to every piece of packaged food–a nutrition label. You can find out all you need to know about the item and make an educated decision if it’s a good addition to your diet.

How to Read Nutrition Labels for Weight Loss

Here are a few tips to help you start reading nutrition labels as you lose weight:

Start at the top. Some of the most pressing information about an item is found at the top of the nutrition label. This includes the serving size, number of calories, and how many servings are in one container. Never assume one bag, box, or bottle is one serving—this can cost your diet several hundred calories a day, if not more.
Scan the nutrients. There are some nutrients you’ll want to avoid, like sugar, fat, and cholesterol. The middle of the nutrition label will tell you the number of grams per serving. Remember, the less the better. The nutrition label can also tell you information about nutrients that you want to add to your diet. For example, protein, vitamins A and C, iron, and calcium.
Read the percentages. The percentages on the nutrition label tell you how much of each nutrient you should consume. These are average daily values and based on standard calorie allotments. Your weight loss doctor will tell you how much of each nutrient you should consume. So these percentages as rough guidelines.

how to read food nutrition labels for weight loss

Learning to read nutrition labels is a great way to start improving your health. The next time you reach for a snack, turn the packaging over and have a long look at the nutrition information. You might be surprised by what you find!

This is How You Lose the Weight, Once and For All

If you’re ready to say goodbye to quick fixes that never last? And you’re serious about losing the weight for good? We’re the experts you can trust to guide you through a weight loss program that will not only take the weight off but keep it off.
Schedule a consultation with us today.

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Nick's Story

"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More

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Lost 44.5 lbs

"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.

I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More

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Lost 60 lbs

"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More

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Lost 66 lbs

"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.

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Lost 101 lbs

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