Understanding Food Labels: Making Informed Choices,
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Understanding Food Labels: Making Informed Choices
By Nutrition Insights Team
October 12, 2023
Why Food Labels Matter
Modern grocery shelves are filled with confusing claims and technical terms. Learn how to cut through the marketing to understand what's really in your food.
Key Label Sections
- Serving Size Reality Check
- Nutrient Percentages
- Ingredient Order
- Additive Alerts
Quick Tips
- Compare per 100g amounts
- Watch for hidden sugars
- Check salt content
- Limit artificial additives
Decoding Nutrition Facts
Start with serving sizes – many packages contain multiple servings. Look for low saturated fat (<3g), moderate sugar (<10g), and high fiber (>3g) per serving.
Ingredient List Secrets
Ingredients are listed by weight. Beware of multiple sugar aliases (sucrose, dextrose) and long chemical names. Choose products with recognizable whole-food ingredients.
Understanding Food Claims
| "Organic" | ≥95% organic ingredients |
| "Low Fat" | ≤3g fat per serving |
| "Sugar-Free" | <0.5g sugar per serving |
| "Natural" | No FDA definition |
Smart Shopping Strategies
- Shop perimeter aisles first
- Use apps for label scanning
- Prioritize whole foods
- Plan meals in advance