How to read food labels: what to check first

How to read food labels? Start with the ingredient list and the Nutrition Facts label: in half a minute they show what the product is mostly made of and how much sugar, sodium and fat it has per serving. Read the marketing claims on the front of the package last.

A label is the fastest way to understand what you're actually putting in your cart. You just need to know where to look and what the wording means.

How to read food labels for healthy eating: where to start?

Turn the package over and find two blocks — the ingredients and the Nutrition Facts label. Everything else is secondary.

• **The ingredient list** shows what the product is made of and in what proportions.
• **The Nutrition Facts label** gives the numbers: calories, protein, fat, carbohydrates, sugar and salt (sodium).
• **The serving size** is the line all the numbers on the label are tied to.

If you're short on time, just check the first three ingredients and the sugar and sodium lines.

What does the order of ingredients mean?

Ingredients are listed in descending order by amount: whatever comes first makes up the largest share of the product. If sugar or its variants are near the top of the list, take that into account.

Note that sugar can hide under different names — syrups, molasses, dextrose, maltodextrin. When there are several of them, each one may appear lower on the list even though together they add up.

• A short ingredient list with familiar words is usually easier to judge.
• A long list of additives doesn't automatically mean "bad," but it's a reason to look closer.
• Whole-grain flour, nuts or vegetables at the start of the list are a good sign for bread, bars and ready meals.

How to read food labels for sodium content and more?

Look at the serving size first, then at sugar, sodium and saturated fat. This order is also suggested in the FDA's guide to the Nutrition Facts label.

• The numbers often refer to one serving, not the whole package: a pack of cookies may hold three or four servings.
• Compare sugar, sodium and saturated fat per the same serving or per 100 grams.
• Look for fiber and protein — that's often more useful than looking only at total calories.

If the package shows the % Daily Value, it helps you quickly see whether a serving is high or low in a given nutrient.

Which package claims guarantee nothing?

Words like "natural," "fitness" or "light" often have no strict regulated meaning and serve more to grab attention than to describe any real benefit of the product.

• "Sugar-free" doesn't always mean "not sweet": the product may contain other sweeteners or sweet fruit.
• A "fat-free" product sometimes contains more sugar to keep the taste.
• "Source of fiber" or "with vitamins" doesn't make the whole product healthy if it's high in sugar and salt.

A good rule: the front of the package is advertising; the back is information.

One more detail is the expiration date and storage instructions. They don't tell you about health benefits, but they help you avoid keeping a product longer than you should and store it properly once opened.

How to read food labels for heart health: where do sugar and salt hide?

The most hidden sugar and salt is usually found in ready-made sauces, snacks, bread and convenience foods. You may not taste it, so the label is more reliable than your tongue here.

For how sweets affect your energy during the day, read "Sugar and energy", and for the link between salt and puffiness, see "Salt and swelling".

How to make reading labels a habit?

Start with the foods you eat most often: bread, yogurt, granola, sauces. Sort them out once, and from then on choosing takes seconds.

• Compare 2–3 brands of the same product and stick with the one with the simpler ingredient list.
• Pay attention to fats: which ones to see more often in your diet is covered in "Healthy fats in your diet".
• If you're watching your fiber, "Fiber and digestion" will come in handy.

Reading labels isn't a reason to worry at every shelf but a simple skill that, over time, helps you put together a calm, balanced diet.