Episode 196: Nutrition Labels 101

The Diet Diaries

This week, we're diving into a topic that can feel confusing and stressful—reading nutrition labels. If you've ever felt overwhelmed by the numbers or used them to reinforce restrictive eating habits, this episode is for you.
We're stripping away the emotional baggage and getting down to the basics: how to use labels as a tool for understanding what's in your food, without judgment.
I break down why labels matter, especially when it comes to things like portion size, protein, and calories.
But more importantly, I explain how to look at this info from an objective place, focusing on what your body needs rather than what you think you should restrict.
Whether you're trying to make sure you're getting enough protein or simply want to understand how foods affect your energy and fullness, this episode is full of practical tips.

• How to read nutrition labels without falling into the trap of labeling foods as “good” or “bad.”
• The importance of portion awareness and why it matters for protein, calories, and fiber.
• What calorie-dense actually means and how to use these foods in a way that feels good for your body.
• The difference between an “efficient protein source” and a food that just has a little protein.
• Why weighing certain foods, like peanut butter or pasta, can be a game changer.
• How to shift your mindset from restriction to abundance using objective information.

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