12 May How to Read Food Labels: Quick Tips for Parents
2 min. readGrocery shopping for your child can feel overwhelming. With colorful packaging and big promises on every box, it’s hard to know what’s actually healthy. Learning how to read food labels can help you make better choices for your child’s nutrition.
Here are some simple tips to help you get started.
1. Start with the serving size
Always check the serving size at the top of the label. Many foods that seem healthy are actually high in sugar or sodium when you consider how small the serving is. Compare the listed serving size to how much your child actually eats.
2. Look at the ingredient list
Ingredients are listed from most to least. If sugar is one of the first few ingredients, the food may not be the healthiest choice. Watch for added sugars with names like high fructose corn syrup, cane syrup, or fruit juice concentrate.
If a food has a long list of hard-to-pronounce ingredients, that may be a red flag.
For more on healthy protein choices for toddlers, read our blog on the best and worst protein sources for toddlers.
3. Watch for added sugars
Sugar hides in more foods than you’d expect. Look at the “Added Sugars” line under “Total Sugars” on the Nutrition Facts label. Try to limit foods with more than 10 grams of added sugar per serving for kids.
4. Focus on fiber and protein
Choose snacks with at least 2 grams of fiber and some protein to help your child stay full longer. Foods that are high in fiber support digestion and provide steady energy. If you’re concerned about digestion, check out our Baby Poop 101 guide.
5. Don’t forget the sodium
Some kid-friendly foods contain more salt than they should. Try to keep sodium under 140 mg per serving for snacks.
Learning how to read food labels helps your family make smarter choices and build lifelong healthy habits.
Want more support with your child’s nutrition?
Explore our health tips for families or schedule an appointment with one of our pediatricians. We’re here to help every step of the way.