The first thing a dietitian looks at on a nutrition label to see if a food is healthy

The nutrition label is the key starting point dietitians use to judge whether a packaged food supports healthy eating, beginning with the ingredient list. Registered dietitian Natalie Rizzo, TODAY’s nutrition editor, says she first scans for recognizable, whole-food ingredients near the top, such as oats, beans, whole grains, nuts, or fruit, rather than a long list of refined ingredients and additives. She then checks the added sugar amount, which she says can quickly separate marketing claims from the product’s actual quality. Rizzo also looks to rule out non-nutritive sweeteners like stevia. The article notes that serving size and calories help set expectations, while protein and fiber targets of at least 20 grams of protein per meal and at least 25 grams of fiber per day are commonly used. For added sugar, Dr. Ian Smith advises choosing foods with about 6–7 grams or less per serving.