Written by Lindsey Champney, Health and Wellness Coach
Lindsey is a board certified Health and Wellness Coach, which ensures the highest standard of care, and a client lead approach to health and wellness goals. Lindsey loves to help others achieve their best self by partnering with clients to determine achievable health goals and specific action steps to get there.
Navigating food labels can be daunting, especially with numerous marketing claims and complex terminology. Knowing how to read these labels can empower you to make more intelligent choices. Here’s a comprehensive guide to help you decode food labels effectively.
Read ingredient list first
It is easy to get enticed by the front of a food package with big and colorful marketing claims; however, the first step in buying a product should be reading the ingredient list. The ingredient list shows what’s in the product, listed by weight, which means the first few ingredients are the most significant.
Ideally, you want whole foods (like fruits, vegetables, animal protein, and grains) at the top. While there may be some ingredients you don’t know in a food, you may want to rethink your purchase if there are more than three on the ingredients list that you don't understand.
Focus on fewer ingredients
Have you ever looked at a package with so many ingredients that you can’t even read it because the font is so tiny? These long ingredient lists often contain food chemicals like preservatives and food dyes that can harm the body. It is best to steer clear of these products.
If there is a long list of ingredients that you cannot pronounce, think twice about putting it into your body. The fewer ingredients found on a nutrition facts label, the closer you are to eating the whole, nutrient-dense foods that make up the product.
A good rule of thumb is to focus on purchasing packaged foods with five ingredients or less.
Understand claims, labels, and certifications
The front of packaging labels are often used to lure people into buying products. While these can provide helpful information, they can also be highly misleading. Consumers may be tricked into thinking their food choice is healthy based on a marketing claim.
For instance, a product labeled “low-fat” may contain added sugars to enhance flavor, or a "sugar-free " product may contain artificial sweeteners that can cause undesirable side effects. A high-fiber cereal may be labeled “heart healthy,” but it could also contain high sugar and few other nutrients.
Common claims on food packages
USDA organic: Regulated by the USDA and produced without synthetic pesticides or fertilizers. If the label doesn’t say “100% organic, " it is between 95% and 99.9% organic.
Natural: No official definition exists, so this label is less reliable. Many conventional companies are using this term to trick consumers into buying a product that is not healthy.
Non-GMO: Unfortunately, it is not guaranteed to be 100% GMO-free. For ingredients like corn, soy, and sugar, it is nearly impossible to avoid GMOs due to crossbreeding and contamination in fields and manufacturing.
Gluten-free: This is important for those with celiac disease or gluten sensitivity, but it doesn’t automatically mean the product is healthy.
100% Grass-fed: The animal ate only grasses and forages (like hay) for the length of its life, starting when it was weaned off its mother’s milk. "100% grass-fed" means the animal was fed only grass after weaning, while "grass-fed" means the animal spent most of its life eating grass.
Sugar-free / No added sugars: “Sugar-free” means the food has less than 0.5 grams of total sugars (added and natural sugars) per serving. The “No Added Sugar” label is used when no additional sugars are added, so a tomato sauce could be labeled “no added sugars” but not “sugar-free” because tomatoes naturally contain sugar.
Food claims and labels do not indicate better nutrition or quality. They are marketing tools to entice consumers to buy a product. When choosing a product, use the claims on the front of the package as a guide but not the final decision-making tool. Instead, always check the ingredient list and nutritional information.
Understand nutritional values
The nutrition label on the back or side of the package provides macro-nutrient breakdowns and key nutrients. The percent daily values are based solely on a 2,000-calorie diet, which does not suit the majority of consumers.
More details and tips
Total fat: Look at the ingredients to see what type of fat was used to make the food. Avoid inflammatory fats like seed oils (sunflower, safflower, soy, corn, grapeseed, peanut) and products with trans fats (margarine, vegetable shortening). Instead, choose mono & poly-unsaturated fats like extra virgin olive, avocado, and coconut oils. Also, choose Omega 3 fats found in walnuts, chia seeds, fish, and red meat.
Cholesterol: Dietary cholesterol is consumed through animal products, such as dairy products, meat, fish, and egg yolks. It's important to understand that not all cholesterols are dangerous. The body produces certain amounts of cholesterol each day to support overall functioning. To keep cholesterol in a healthy range, focus instead on eating whole foods and avoiding processed foods.
Carbohydrates: Fiber and starches are complex carbs, while sugars are simple carbs. You might also see “total carbohydrates” on a food’s nutrient label. This refers to a combination of all three carb types. What’s most important is the type of carbohydrate you choose to eat because some sources are healthier than others.
Sugars: Opt for products with the least amount of added sugar. The American Heart Association recommends consuming less than 25 grams of added sugar per day (for women) and less than 35 grams of added sugar per day (for men).
Fiber: Aim for at least 25 grams of fiber per day. Eating a diet high in dietary fiber can help regulate your digestive system, lower cholesterol, and stabilize blood sugar levels.
Protein: The latest research shows that adults, particularly those over 40, should consume at least 30 grams of protein per meal. Protein is vital for building lean muscle mass, repairing tissue, supporting a healthy immune system, regulating hormone levels, and balancing enzyme production.
Sodium: Packaged foods often contain high sodium. Aim to cook with whole foods and add a high quality sea salt instead.
Check serving size
The manufacturer defines a serving size based on the amount of food typically consumed in one sitting. This is not necessarily the amount you should eat; instead, it serves as a reference point for the nutritional information on the label.
If you consume more than the stated serving size, you'll need to adjust the nutritional values accordingly. Manufacturers often try to deceive consumers into thinking that the food has fewer calories and less sugar. For example, one serving might be half a bottle of juice, a quarter of a cookie, or half a frozen meal. Many people are unaware of this serving size scheme and assume an entire container is a single serving. Other common foods that can be deceptive with serving sizes are trail mixes, chips, and desserts.
Additionally, manufacturers sometimes use smaller serving sizes to make the food appear healthier than it actually is. Compare the serving size to the amount you typically consume to get an accurate picture of the nutrient content.
Be wary of sugar
Sugar has countless names, many of which you may not recognize. Food manufacturers use this to their advantage by purposely adding many different types of sugar to their products.
Other names for sugar include agave nectar, brown sugar, cane sugar, corn sweetener, corn syrup, high fructose corn syrup, brown rice syrup, dextrose, maltose, fruit juice concentrate, and glucose.
A large serving of sugar is filled with empty calories, keeps you from eating healthy foods, and stresses the body's ability to maintain a healthy blood sugar level. Steer clear of foods with sugar listed in the first three ingredients.
Eat more foods without labels
Most fruits and vegetables require no nutrition label since they are single-ingredient foods. These are “whole” foods and should comprise the bulk of your diet. Eating foods without packaging can also protect you from harmful plastics found in many processed foods.
Spend more time in the produce aisle or local farmers market, where you won’t have to worry about reading labels and can focus on bright, colorful selections. Think of making a rainbow on your plate with each meal.
Conclusion
Remember, it is most important to read the ingredient list and nutrition facts label, and ignore words on the front of the package like “natural” or “wholesome” since they don’t mean anything.
Food is meant to be enjoyed, so don’t get too stressed! Use these tips to become more mindful and aware of your food choices. It's about balance, and not about perfectionism. By knowing what’s in your food, you can make more informed decisions about your health.
Lindsey Champney, Health and Wellness Coach
Lindsey is a board certified Health and Wellness Coach, which ensures the highest standard of care, and a client lead approach to health and wellness goals. Lindsey loves to help others achieve their best self by partnering with clients to determine achievable health goals and specific action steps to get there. She is passionate about leading a healthy lifestyle through proper nutrition, optimal sleep, exercise, stress management, and emotional well-being.
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