Do you struggle to make sense of nutritional labels? Don’t worry, the Equalution Team are here break it down for you.

It’s important to understand the nutrition facts of the food products you are consuming every day, not just when on a body transformation journey (although it’s especially important when trying to lose or gain weight), but also for your own health and intake awareness!

These labels are included as a guide to better understand the foods we select and the role they play in our diets. If you fail to understand what these labels say about the food item, then you are simply basing your decision on an assumption of what is “good” “clean” or “healthy” versus what you believe to be “bad” or “unhealthy”.  We all know how problematic this can be as the diet industry is a confusing one and foods are often marketed to us in certain ways that don’t necessarily correlate to their nutrient quality or caloric density.

So what exactly should you be paying attention to when reading these labels? Here are a few key things to look out for when breaking down nutrition facts…

Serving Size

Be wary of this when serving – the serving size will be recommended and can be used to portion control. For accuracy and portion control you can use digital food scales! Note: Recommended serving sizes aren’t always ideal it should depend on the product being sold and your own personal intake goals. Remember too the brand determines the average serving size and doesn’t always relate to what is recommended for a healthy diet. In other words, you don’t have to feel guilty if you have more than one serve or vice versa, just try to use common sense and ensure what portion you do have is working within your own intake goals for the day!


Be aware of how many calories you are consuming, whether you are following the serving size on the package or having more/less. Remember that the most important factor for fat loss is a calorie deficit and for muscle gain, a calorie surplus – so be mindful of your daily intake overall and how that product contributes.


This is your protein, carb and fat intake, remember if the product is particularly high in one then ensure that you’re having a higher intake of the lesser macronutrient within that day.


Like above, if the product is not nutrient-dense ensure through fruits, veggies and other nutrient-dense options you’re compensating elsewhere.

We preach an 80/20 approach, that is 80% nutrient-dense whole foods, and 20% food for the soul, to strike a sustainable balance!

So if you want to master the art of understanding nutrition labels and learn more about your own intake needs, join Equalution today and transform your BODY & MIND! We give you the tools you need to create the best version of you whilst gaining a lifetime of knowledge.