Decoding Food Labels: What You Should Look For

Every time you pick up a packaged food item, you’re making a unhealthy choice: whether you realize it or not. In today's fast-paced world, packaged foods have become a regular part of our diets. But how many of us actually read the food labels before tossing items into our shopping cart?

What’s On the Label—and Why It Matters

A food label gives you important information about the product’s ingredients, nutritional value, and serving sizes. Decoding this label helps you:

Choose healthier alternatives

Manage chronic health conditions

Maintain balanced nutrient intake

Identify allergens or unwanted additives

What Should You Really Look For?

Here’s a quick guide to reading food labels smartly:

1. Serving Size Matters

This section provides the breakdown of energy and nutrient content per serving. Focus on:

Calories per serving – Are you eating more than one serving?

Fats – Choose items low in saturated fats and trans fats.

Carbohydrates – Watch out for added sugars.

Proteins – Essential for daily repair and energy.

Fiber – More is better!

Tip: That small pack of chips may contain 2.5 servings—not just one!

2. Ingredients List

Ingredients are listed in descending order by weight.

If sugar, salt, or refined flour is one of the first 3 ingredients, the item may not be as healthy as it claims.

3. Macronutrients (Fats, Proteins, Carbohydrates)

Fats: Prefer low saturated fats; avoid trans fats.

Carbohydrates: Keep an eye on added sugars.

Proteins: Essential for muscle repair; check for sources like soy, lentils, or dairy.

Look for: Low-fat, low-sugar, high-fiber options.

4. Sugar: The Sneaky One

Look for “Added Sugar” in grams.

Even healthy-looking products like granola bars can have 2–3 teaspoons of added sugar.

Avoid items with hidden sugar names like high-fructose corn syrup, dextrose, maltose, or glucose syrup. Too much sugar can increase your risk for diabetes, weight gain, and heart disease.

5. Salt (Sodium)

Excess sodium = heart disease