Food allergies Archives - Jalpa Sheth Nutrition & Wellness LLC

From shopping at Costco for your weekly groceries to picking up a few items at a neighborhood market in NYC, you’ll see Nutrition Facts labels on many of the foods you buy. But have you ever looked at a label and wondered what all the numbers and percentages actually mean? Learning how to read a Nutrition Facts label can help you better understand the foods you eat and make more informed choices when grocery shopping.

The Nutrition Facts label provides helpful information about serving sizes, calories, and nutrients like protein, fiber, sodium, and added sugars. Understanding these details can help you compare similar products and learn more about the foods you eat. You don’t need to understand every number or spend extra time analyzing every label. Learning a few key sections can help make grocery shopping feel less overwhelming and help you make informed choices that fit your needs.

Start With the Serving Size

The first thing to look at is the serving size. The serving size tells you how much of the food the Nutrition Facts information applies to. It is important to remember that the serving size is not necessarily the amount you should eat. For example, a package may contain two servings even though you may eat the entire package. If you eat more than one serving, you will also be consuming more of the calories and nutrients listed on the label.

Understanding serving sizes is an important first step in learning how to read a nutrition facts label because the information on the package is based on the serving size listed.

What Calories Tell You on a Nutrition Facts Label

Calories tell you how much energy one serving provides. Calories can be helpful when comparing similar foods, but they are only one part of the Nutrition Facts label. A food with fewer calories is not automatically a better choice. Instead of focusing only on calories, take a look at the other nutrients on the label as well.

Colorful Nutrition Facts Label

Understanding the Nutrients

The Nutrition Facts label lists several important nutrients that play different roles in the body. Understanding what they do can make the numbers on the label easier to understand.

Protein: is a nutrient that helps build and maintain muscles, bones, skin, and other tissues.

Protein can be found in foods such as meat, fish, eggs, dairy products, beans, nuts, seeds, and some grains.

Fiber: is a type of carbohydrate that helps support healthy digestion and can help you feel full.

Fiber is naturally found in foods such as fruits, vegetables, beans, whole grains, nuts, and seeds.

Total Fat: is a nutrient that provides energy and helps the body absorb certain vitamins. There are different types of fat, so looking at total fat alone does not tell you everything about food.

Saturated Fat: is a type of fat found in foods such as butter, cheese, and some meats. It is one type of fat listed separately on the Nutrition Facts label.

It is helpful to pay attention to saturated fat when comparing similar products, especially if one option contains much more than another.

Sodium: is a mineral that helps the body with fluid balance, nerves, and muscles. It is commonly found in salt and many packaged foods.

Total carbohydrates: are one of the body’s main energy sources. They include foods and nutrients such as sugars, starches, and fiber.

Total sugars: include all sugars in food, including those naturally found in ingredients like fruit and milk, as well as added sugars.

Added Sugars: are sugars added to foods and drinks during processing or preparation. They are listed separately from the total amount of sugar.

Examples can include sugars added to items such as sweetened beverages, cereals, baked goods, sauces, and desserts.

Looking at these nutrients can help you compare similar foods and find options that fit your individual needs.

How to Read % Daily Value on a Nutrition Facts Label

You may notice % Daily Value (%DV) next to many nutrients. The %DV helps show how much one serving contributes to the daily value for that nutrient. You can use it as a quick way to compare foods. For example, if one similar product has a higher %DV of sodium than another, it contains more sodium per serving. The %DV can also help you quickly identify foods that are higher or lower in certain nutrients without having to focus only on the number of grams or milligrams. You do not need to memorize the percentages. Think of %DV as another tool to help you understand the label.

When learning how to read a nutrition facts label, the % Daily Value can help you see how much a serving contributes to your daily nutrient needs.

The 5% and 20% Rule

A simple way to understand% Daily Value is to remember the 5% and 20% rule:

5% DV or less is considered low.
20% DV or more is considered high.

For example, if a food has 5% DV of sodium, it is considered low in sodium for that serving. If it has 20% DV, it is considered high. This can help you quickly compare similar products. In general, look for more of nutrients you want to get enough of, such as fiber, and less of nutrients you may want to limit, such as sodium and added sugars.

How to Read the Ingredient List on a Nutrition Facts Label

The Nutrition Facts label is not the only part of the package worth looking at. The ingredient list gives you more information about what is actually in the food. Ingredients are listed in order by weight, with the ingredient used in the greatest amount listed first. The ingredient list can also be helpful if you are looking for specific ingredients, checking for allergens, or trying to understand what makes up a particular product.

Look Beyond the Front of the Package

Words on the front of a package, such as “high protein,” “low fat,” or “good source of fiber,” can catch your attention. These claims can be helpful, but they do not tell you everything about a food. Instead, turn the package around and look at the Nutrition Facts label and ingredient list. This gives you more information and allows you to compare products easily.

You Don’t Have to Read Everything

Reading a Nutrition Facts label does not have to be complicated.

Start by checking:

Serving size
Calories
Protein
Fiber
Total and saturated fat
Sodium
Added sugars
Ingredient list

You can focus on the information that is most important to you instead of trying to analyze every number. For example, if you are comparing two breakfast cereals, you may want to look at the serving size, fiber, added sugars, and protein. If you are comparing soups, sodium may be something to pay closer attention to.

Nutrition Labels Are a Tool

In a city like NYC, where grocery shopping can look different for everyone, food choices depend on your preferences, budget, and what is available to you. Nutrition labels can be one helpful resource when navigating the many options on store shelves. Remember, there is no need to find “perfect” food. Different foods can fit into a balanced diet in different ways. The goal is to feel more confident in your choices without adding unnecessary stress around food.

Conclusion

Understanding a Nutrition Facts label does not have to be overwhelming. Start with the serving size, look at a few key nutrients, check the % Daily Value, and look at the ingredient list when needed. You do not need to memorize every number or read every part of the label every time you go grocery shopping. Learning how to read a nutrition facts label takes practice, but understanding a few key sections can make grocery shopping easier and help you feel more confident about your food choices.

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Gut Check: Food Allergy vs Food Intolerance — ever felt bloated, gassy, or uncomfortable after eating certain foods and wondered whether your body is trying to warn you of something? You’re not alone. Many people confuse food allergies with food intolerances, but the two trigger very different reactions in the body. While food allergies involve the immune system and can be severe—even life-threatening—food intolerances are linked to digestion and tend to cause ongoing discomfort instead.

Understanding this difference is essential for managing symptoms, protecting your health, and improving your gut wellness. In this blog, we’ll break down the key differences between food allergies and food intolerances, how to recognize the signs of each, and when to seek expert help from a dietitian. Plus, you’ll get dietitian-approved tips to help you feel your best—without guessing what’s triggering your symptoms.

What Is a Food Allergy?

A food allergy is when your immune system reacts to a certain food as if it’s dangerous — even if it’s normally harmless. Your body releases chemicals (like histamine) to “fight off” that food, which can quickly cause symptoms like:

Itching, rashes, or hives
Swelling of lips, face, or throat
Vomiting or stomach pain
Trouble breathingEven a tiny amount of the food can trigger a strong, sometimes life-threatening reaction. That’s why people with food allergies must strictly avoid their trigger foods and often carry emergency medication (like an EpiPen).

Common food allergens: Peanuts, tree nuts, milk, eggs, soy, wheat, fish, shellfish

What Is a Food Intolerance?

A food intolerance doesn’t involve the immune system. Instead, it’s usually a digestive system issue—your body lacks the enzymes needed to break down certain foods, or the food irritates your gut.

Common symptoms of food intolerance include:

Bloating
Gas
Stomach cramps
Diarrhea
Headaches or fatigue (in some cases)

These symptoms are uncomfortable but not life-threatening. Food intolerance symptoms are often dose-dependent—you may tolerate small amounts but not larger portions.

Common food intolerances:

Lactose intolerance (milk sugar), Gluten sensitivity (non-celiac), Fructose intolerance, Reactions to food additives like MSG or sulfites

The Key Differences : Allergy VS. Intolerance

Feature	Food Allergy	Food Intolerance
System Affected	Immune system	Digestive system
Reaction Time	Immediate (minutes to 2 hours)	Delayed (up to 48 hours)
Severity	Can be life-threatening	Uncomfortable, not life-threatening
Amount Needed to React	Tiny amounts can cause reaction	Symptoms depend on quantity eaten
Diagnosis	Allergy testing (IgE, skin prick)	Elimination diet or hydrogen breath test

How to Get the Right Diagnosis

If you suspect a reaction to food, here’s what to do:

✅ Keep a Food and Symptom Journal – Track what you eat and how you feel after meals.
✅ Consult a Dietitian or Allergist – Testing may include elimination diets, blood work, or skin tests.
✅ Don’t Self-Diagnose – Cutting out food groups unnecessarily can lead to nutrient deficiencies.

Smart Nutrition Tips for Managing Sensitivities

Read labels carefully – Look for hidden allergens or additives.
Try enzyme supplements – For example, lactase can help with lactose intolerance.
Cook at home more often – Control ingredients and portion sizes.
Introduce low-FODMAP foods – Especially helpful for some intolerances and IBS(Irritable Bowl Syndrome).
Work with our Registered Dietitians – To create a safe, balanced meal plan tailored to you.

Can You Outgrow a Food Allergy or Intolerance?

Food allergies—especially in children—can sometimes be outgrown. For example, many children with milk, egg, or soy allergies develop tolerance as they get older. However, allergies like peanut or shellfish often persist into adulthood.

Food intolerances, on the other hand, may come and go depending on your gut health, stress levels, or diet changes. For example, someone might tolerate dairy after a period of gut healing, or become sensitive to gluten due to increased inflammation or stress.

This makes regular check-ins with a dietitian.

Misconceptions About Food Sensitivities

Let’s bust a few common myths:

🔸 “If I get gassy or bloated, I must have an allergy.”
Not true. These symptoms usually indicate a food intolerance or digestive sensitivity—not an immune reaction.

🔸 “A food sensitivity test will tell me exactly what I’m allergic to.”
Many over-the-counter sensitivity tests check IgG antibodies, which are not proven indicators of food allergies and can give false positives. Work with a professional for accurate diagnosis.

🔸 “Gluten-free means healthier.”
Unless you have celiac disease or non-celiac gluten sensitivity, going gluten-free isn’t necessarily healthier and can limit fiber and essential nutrients.

When to See a Dietitian

You don’t need to figure this out alone. At Jalpa Sheth Nutrition & Wellness, we help you:

Identify your personal triggers
Get clarity through guided elimination diets or lab testing
Create a safe, satisfying, and gut-friendly meal plan
Heal your digestion and improve your energy

If you’ve been guessing, Googling, or stressing about your symptoms—it’s time to get expert help.

Listen to Your Gut— and take the first step towards feeling your best today

Food reactions don’t have to be a mystery. Once you understand whether it’s a food allergy or food intolerance, you can stop guessing and start healing your gut with confidence. If you’re tired of bloating, discomfort, and confusion, let an expert guide you. At Jalpa Sheth Nutrition & Wellness, our dietitian-led team specializes in helping you decode your body’s signals and create a personalized plan for lasting relief.

✨ Your gut—and your quality of life—deserve it✨

Food allergies

How to Read a Nutrition Facts Label: A Simple Guide