1. Ignore health claims on the front of the packaging.

Treat health claims on the front packaging the same way you would treat
a sweet talker you’ve just met at the bar: Ignore the persuasive
language.

Think of the health claims on the front of the packaging as nothing but
a distraction. What really matters is the ingredients list printed on
the back.

Research shows that adding health claims to front labels makes consumers
believe that a certain product is healthier than its exact version
without health claims printed on the packaging.

So, the next time you see “whole grain” in a breakfast cereal box, take
it with a grain of salt. It’s probably laden with sugar.

2. Scrutinize the first three ingredients.

When you look at product labels, ingredients are listed by quantity,
from highest to lowest. A good rule of thumb is to scan the first three
ingredients, which comprise the largest part of a packaged food.

If the first three ingredients include whole or minimally processed
foods, it’s a good indicator that the product is healthy. By contrast,
foods with refined grains and hydrogenated oils mentioned on the top
list can indicate that these are unhealthy or highly processed.

Another thing to keep in mind: An ingredients list that is longer than
two to three lines typically suggests that the product is highly
processed.

Sometimes, a complicated list of ingredients is not always the best
(taste- and health-wise).

3. Know about hidden sugars and sweeteners.

Even food companies that use accurate terms may still mislead customers.
For instance, the label claim “no added sugar” could trick you into
thinking a product is healthy, even though it is naturally high in sugar
and does not need additional sweeteners.

Furthermore, some companies use fancy names for sugar that could
inadvertently mislead consumers. Examples include agave nectar, maple
syrup, fruit juice concentrates, barley malt, and evaporated cane juice.
Many more names for sugar exist, but these are the most common.

4. Watch out for serving sizes.

Before you get excited about consuming the entire packet of cookies that
claims to contain only 120 calories, think again. The calorie amount is
probably based on the suggested serving size, say three out of 15
cookies. When it comes to food labels, the devil is in the details.

Further complicating things is that each company has its definition of
suggested serving size. For example, one serving maybe half of a
chocolate bar, a single biscuit in a pack, or a half can of fruit juice.

Some manufacturers also use serving sizes that are significantly smaller
than people would typically consume in one sitting.

5. Understand % Daily Value (DV)

DV is a reference amount of a nutrient you should consume or not exceed
daily. As a guideline based on a 2,000-calorie diet for healthy adults,
it may not apply to everyone due to variables such as age, gender,
activity level, and overall health.

Nevertheless, % DV can help you make healthier food choices. Say, if you
want to consume less salt or saturated fat, choose products with 5% DV
or less.

On the other hand, choose products with at least 20% DV (or more) if you
want to consume more fiber or an essential vitamin or mineral.

6. Opt for products with lower amounts of certain ingredients.

Although it might be tempting to choose food items based primarily on
price, health experts suggest that you should focus on buying products
with the lowest amount of added sugar, sodium, saturated fat, trans fat,
and other “problematic” nutrients.

However, you may need to avoid specific ingredients altogether if you
have a certain medical condition. These ingredients may include
artificial sweeteners, formaldehyde, and certain food additives.

7. Look for trusted food seals or certifications.

First things first, not all seals and certifications are created equal,
as some may be less rigorous than others.

Look for trusted food certifications recognized by retailers, consumer
groups, and food service providers. Examples include Safe Quality Food
(SQF) Program, Hazard Analysis Critical Control Point (HACCP), USDA
Organic, and FSSC 22000, which ensure food safety, hygiene, and quality
standards.

8. Beware of misleading claims.

Some health claims on packaged food are designed to catch your attention
and convince you that the product is a healthy choice, even though they
are far from the truth.

Remember, deceit by “fancy words” and abstract terms is not uncommon in
the food industry.

There are also common label claims that have a not-so-straightforward
meaning.

• Light or lite – Contains at least 50% less sodium or
  50% less fat per serving than the regular version of the same food
• Natural – No added artificial ingredients (such as
  color additives) or anything not ordinarily present in that food
• Organic – Produced without pesticides and synthetic
  fertilizers and farmed to reduce pollution
• Multigrain – Contains multiple grains and doesn’t
  necessarily mean these are whole grains
• Made with whole grains – Created using the entire
  grain kernel, including the bran, germ, and endosperm
• Low-fat – 3 grams of fat or less per serving
• Low-calorie – 40 calories or less per serving
• Gluten-free – Contains less than 20 parts per million
  (ppm) of gluten
• Enriched or fortified – Provides at least 10% of the
  daily value for a specific nutrient per serving
• Zero trans fat – Contains less than 0.5 grams of
  trans fat per serving

Conclusion

Knowing the actual meaning of label claims on food packaging can help
consumers like you make healthier choices.

Nevertheless, food brands are responsible for making their product
labels accurate and easy to understand, which they can achieve using
simple words rather than jargon and fancy language.

Most Asked Questions

Questions and Answers