Tips for Reading Food Labels – Making Informed Choices

Understanding food labels is essential for making informed dietary choices. Food labels provide crucial information about ingredients, nutrients, and serving sizes, helping you determine if a product aligns with your health goals. This guide will break down the key components of food labels and provide tips to interpret them effectively.

1.⁠ ⁠Check the Serving Size

Many food labels list nutrition facts based on a single serving, which may be smaller than what you actually eat.

Tip: Always compare the serving size to your portion to get an accurate nutrient intake.

 2.⁠ ⁠Look at the Calories

Calories indicate the amount of energy a food provides.

Tip: Consider the calorie content per serving and how it fits into your daily intake.

 3.⁠ ⁠Examine the Macronutrients

• Carbohydrates: Look for fiber-rich sources and limit added sugars.

• Proteins: Essential for muscle growth and repair—choose high-quality sources.

• Fats: Opt for healthy fats (unsaturated) and minimise trans fats.

  
  

 4.⁠ ⁠Identify Hidden Sugars

Added sugars appear under various names such as high fructose corn syrup, dextrose, and sucrose.

Tip: Aim for foods with minimal added sugars and prioritise natural sugars from fruits.

 5.⁠ ⁠Check Sodium Levels

High sodium intake can contribute to hypertension and water retention.

Tip: Choose products with less than 140mg of sodium per serving for a low-sodium diet.

 6.⁠ ⁠Read the Ingredient List

Ingredients are listed in descending order by weight.

Tip: Choose products with fewer, recognisable ingredients and avoid artificial additives and preservatives.

 7.⁠ ⁠Understand Food Label Claims

• "Organic": Free from synthetic pesticides and GMOs.

• "Natural": Not a regulated term—check the ingredients.

• "Low-Fat": May have added sugars to compensate for flavor.

• "High Protein": Check the actual protein grams per serving.

 8.⁠ ⁠Pay Attention to Fiber Content

Fiber supports digestion and keeps you full longer.

Tip: Choose foods with at least 3g of fiber per serving.

 9.⁠ ⁠Avoid Artificial Trans Fats

Trans fats are linked to heart disease and inflammation.

Tip: Avoid foods with partially hydrogenated oils.

10.⁠ ⁠Be Mindful of Daily Value Percentages

The % Daily Value (%DV) helps you assess nutrient intake.

Tip: Aim for 5% DV or less for saturated fat, sodium, and added sugars, and 20% DV or more for fiber, vitamins, and minerals.

Conclusion

Reading food labels empowers you to make healthier choices by understanding what’s in your food. Prioritising whole, minimally processed foods can help maintain a balanced diet.