12/10/2026
๐๐ผ๐ผ๐ธ๐ ๐ฐ๐ฎ๐ป ๐๐ฒ๐น๐น, ๐๐ฎ๐ฏ๐ฒ๐น๐ ๐ฐ๐ฎ๐ป ๐๐ฒ๐น๐น: ๐๐ฎ๐ฐ๐๐ ๐ฏ๐ฒ๐ต๐ถ๐ป๐ฑ ๐๐ผ๐๐ฟ ๐๐ผ๐ผ๐ฑ
by CMU BSND OJT Alexa Mae Angel Garces
Food packages can be colorful, convincing, and carefully designed to catch the eye, but its appearance does not tell the whole story. Behind the claims and attractive images are numbers, ingredients, and details that reveal what we are actually eating. After all, โlow fat,โ โhigh in fiber,โ and โno added sugarโ sound reassuring, but the label deserves more than a quick glance. This also supports the Philippine Plan of Action for Nutrition (PPAN) 2023โ2028, which promotes healthier diets and better nutrition practices. Reading food labels helps consumers become more conscious of their food choices and build healthier eating habits.
In the Philippines, only 63.7% of Filipino consumers read food product labels, while 77.7% only check the expiration date and 20.6% read nutrition facts before purchasing. These findings were reported in the 2021 Expanded National Nutrition Survey (ENNS) conducted by the Department of Science and TechnologyโFood and Nutrition Research Institute (DOST-FNRI).
In a marketplace where packaging often speaks louder than nutrition, knowing how to read labels gives consumers a clearer picture of their choices. The Nutrition Facts panel, ingredients list, and nutrition claims can reveal what a package cannot say in bold. Sometimes, the smartest choice is simply knowing where to look.
The question is, how do we read nutrition facts and food labels?
๐ญ. ๐๐ต๐ฒ๐ฐ๐ธ ๐๐ต๐ฒ ๐๐ฒ๐ฟ๐๐ถ๐ป๐ด ๐ถ๐ป๐ณ๐ผ๐ฟ๐บ๐ฎ๐๐ถ๐ผ๐ป
Begin by checking the serving size and how many servings are in the package. The serving size shows the amount of food represented by the nutrition information, usually given in familiar units such as cups or pieces, followed by its weight in grams. It is important to remember that serving size is not the recommended amount to eat. Servings per container indicate how many servings are in the package. Since calories and nutrients are listed per serving, eating two servings means consuming twice the listed amounts.
๐ฎ. ๐๐ป๐ผ๐ ๐๐ต๐ฒ ๐ฐ๐ฎ๐น๐ผ๐ฟ๐ถ๐ฒ๐
Next, look at the calories per serving to determine how much energy the food provides. If you eat the entire package, multiply the calories per serving by the number of servings in the container to estimate your total intake. This is important because consuming more servings than intended can significantly increase calorie intake.
๐ฏ. ๐๐
๐ฎ๐บ๐ถ๐ป๐ฒ ๐๐ต๐ฒ ๐ป๐๐๐ฟ๐ถ๐ฒ๐ป๐๐
The nutrient section shows the amounts of macronutrients (carbohydrates, protein, and fat) and micronutrients (calcium, iron, sodium, potassium, and vitamins). Choose foods that provide nutrients your body needs, particularly dietary fiber, calcium, iron, potassium, and vitamins, while limiting nutrients that should be consumed in moderation, including saturated fat, trans fat, sodium, and added sugars. Remember that total sugars may include naturally occurring sugars, while added sugars are those incorporated during processing or preparation. When comparing similar products, choose those with more beneficial nutrients and less of those you need to limit.
๐ฐ. ๐จ๐ป๐ฑ๐ฒ๐ฟ๐๐๐ฎ๐ป๐ฑ ๐๐ต๐ฒ ๐ฝ๐ฒ๐ฟ๐ฐ๐ฒ๐ป๐๐ฎ๐ด๐ฒ ๐ผ๐ณ ๐ป๐๐๐ฟ๐ถ๐ฒ๐ป๐ ๐ถ๐ป๐๐ฎ๐ธ๐ฒ
The percentage of nutrient intake helps show how much a nutrient contributes to the recommended daily intake. In the Philippines, nutrient recommendations are based on the Recommended Energy and Nutrient Intakes (RENI), now incorporated into the Philippine Dietary Reference Intakes (PDRI), and the โPercent Daily Value (%DV)โ for not locally manufactured food products. The %DV or %RENI helps determine if a serving of food product contains high or low nutrient value in which it contributes to the total daily diet, depending on the applicable labeling guidelines. Some products may also carry the โSangkap Pinoy Sealโ, indicating fortification with nutrients such as vitamin A, iron, or iodine under Philippine food fortification regulations. These details can help consumers compare products and make more informed choices.
๐ฑ. ๐๐ผ๐ผ๐ฑ ๐๐ฎ๐ฏ๐ฒ๐น๐
A food label provides key information about a product, including its date marking (Use By, Sell By, Best Before & Expiration Date), product name, and net weight. It also lists ingredients in descending order by weight, provides nutrition information per serving or per g/ml, and gives usage instructions for storage or use. Lastly, the manufacturerโs details identify the name and address of the manufacturer, importer, or distributor.
Reading food labels is consistent with our countryโs food guides including the 10 Kumainments, the simplified Nutritional Guidelines for Filipinos that encourage moderation, variety, balance, nutritious food choices, and healthy eating habits.
Moreover, the provisions of Republic Act No. 8172 (ASIN Law) and the Republic Act No. 8976 (Philippine Food Fortification Act) can also be found in the food labels. RA 8172, promotes the use of adequately iodized salt through the Saktong Iodine sa Asin Seal, while RA 8976 requires the fortification of selected staple foods with essential nutrients and supports voluntary fortification through the Sangkap Pinoy Seal. Knowing these guidelines and recognizing fortification information on labels can help consumers make more informed choices and support healthier diets.
With all this in mind, remember: a package may catch your eye, but the label gives you the facts. The next time you shop, take a few extra seconds to check, compare, and choose wisely. After all, when it comes to food, don't just eat what looks good, but read what's good for you.
References:
American Heart Association. (2023, August 3). Understanding Food NutritionLabels.www.Heart.Org.https://www.heart.org/en/healthy living/healthy-eating/eat-smart/nutrition-basics/understanding-food nutrition-labels/
Department of Science and Technology - Food and Nutrition Research Institute (DOST-FNRI).2024. Philippine Nutrition Facts and Figures: 2021 Expanded National Nutrition Survey (ENNS). FNRI Bldg., DOST Compound, Gen. Santos Avenue, Bicutan, Taguig City, Metro Manila, Philippines.
Gumaru, M. (n.d.). What is in your food label? FNRI Website. Retrieved September 15, 2026, from https://fnri.dost.gov.ph/index.php/publications/writers-pool-corner/57 food-and-nutrition/85-what-is-in-your-food-label
Harvard T.H. Chan. (2021, June 29). Understanding Food Labels. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/food-label-guide/
How to understand and use the nutrition facts label. (2024). FDA. https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use nutrition-facts-label
Know Your Nutrition Facts! | National Nutrition Council (NNC), Republic of the Philippines.(2025,May8).https://nnc.gov.ph/mindanao region/know-your-nutrition-facts
Republic Act No. 8172 - An Act Promoting Salt Iodization Nationwide and for related purposes - Supreme Court E-Library.(2019).Judiciary.Gov.Ph https://elibrary.judiciary.gov.ph/thebookshelf/showdocs/2/4016
Republic Act No. 8976 - An Act Establishing the Philippine Food Fortification Program and for related purposes - Supreme Court E Library.(2019).Judiciary.Gov.Ph