{"id":38092,"date":"2025-05-23T20:49:24","date_gmt":"2025-05-24T03:49:24","guid":{"rendered":"https:\/\/uprinting.com\/?p=38092"},"modified":"2025-10-29T00:47:53","modified_gmt":"2025-10-29T07:47:53","slug":"how-to-read-food-labels","status":"publish","type":"post","link":"https:\/\/www.uprinting.com\/blog\/how-to-read-food-labels\/","title":{"rendered":"How to Read Labels Like a Nutritionist (Even If You\u2019re Not One)"},"content":{"rendered":"
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Food labels can help you make informed choices by providing critical\u00a0information, from nutritional content and ingredients to production\u00a0practices. However, some companies use \u201cfancy\u201d words and obscure\u00a0terms that lead to more confusion than clarity.<\/p>

The effectiveness of\u00a0food labels<\/a>\u00a0also depends on consumer\u00a0understanding. For instance, you\u2019ve probably bought juice drinks\u00a0with a \u201cno added sugar\u201d claim, only to find out they were made from\u00a0sugar-laden fruits, so additional sweeteners were unnecessary. Some\u00a0terms are just open for interpretation.<\/p><\/div><\/div>

To help you make healthier food choices, UPrinting shares some tips when\u00a0reading the label claims (and fine print) on the packaging.<\/p>\n<\/div>

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\n1. Ignore health claims on the front of the packaging.\n<\/h2>
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Treat health claims on the front packaging the same way you would treat\u00a0a sweet talker you\u2019ve just met at the bar: Ignore the persuasive\u00a0language.<\/p>

Think of the health claims on the front of the packaging as nothing but\u00a0a distraction. What really matters is the ingredients list printed on\u00a0the back.<\/p>

Research shows that adding health claims to front labels makes consumers\u00a0believe that a certain product is healthier than its exact version\u00a0without health claims printed on the packaging.<\/p>

So, the next time you see \u201cwhole grain\u201d in a breakfast cereal box, take\u00a0it with a grain of salt. It\u2019s probably laden with sugar.<\/p>\n<\/div>\n<\/div>

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\n2. Scrutinize the first three ingredients.\n<\/h2>
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When you look at product labels, ingredients are listed by quantity,\u00a0from highest to lowest. A good rule of thumb is to scan the first three\u00a0ingredients, which comprise the largest part of a packaged food.<\/p>

If the first three ingredients include whole or minimally processed\u00a0foods, it\u2019s a good indicator that the product is healthy. By contrast,\u00a0foods with refined grains and hydrogenated oils mentioned on the top\u00a0list can indicate that these are unhealthy or highly processed.<\/p>

Another thing to keep in mind: An ingredients list that is longer than\u00a0two to three lines typically suggests that the product is highly\u00a0processed.<\/p>

Sometimes, a complicated list of ingredients is not always the best\u00a0(taste- and health-wise).<\/p>\n<\/div>\n<\/div>

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\n3. Know about hidden sugars and sweeteners.\n<\/h2>
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Even food companies that use accurate terms may still mislead customers.\u00a0For instance, the label claim \u201cno added sugar\u201d could trick you into\u00a0thinking a product is healthy, even though it is naturally high in sugar\u00a0and does not need additional sweeteners.<\/p>

Furthermore, some companies use fancy names for sugar that could\u00a0inadvertently mislead consumers. Examples include agave nectar, maple\u00a0syrup, fruit juice concentrates, barley malt, and evaporated cane juice.\u00a0Many more names for sugar exist, but these are the most common.<\/p>\n<\/div>\n<\/div>

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\n4. Watch out for serving sizes.\n<\/h2>
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Before you get excited about consuming the entire packet of cookies that\u00a0claims to contain only 120 calories, think again. The calorie amount is\u00a0probably based on the suggested serving size, say three out of 15\u00a0cookies. When it comes to food labels, the devil is in the details.<\/p>

Further complicating things is that each company has its definition of\u00a0suggested serving size. For example, one serving maybe half of a\u00a0chocolate bar, a single biscuit in a pack, or a half can of fruit juice.<\/p>

Some manufacturers also use serving sizes that are significantly smaller\u00a0than people would typically consume in one sitting.<\/p>\n<\/div>\n<\/div>

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\n5. Understand % Daily Value (DV)\n<\/h2>
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DV is a reference amount of a nutrient you should consume or not exceed\u00a0daily. As a guideline based on a 2,000-calorie diet for healthy adults,\u00a0it may not apply to everyone due to variables such as age, gender,\u00a0activity level, and overall health.<\/p>

Nevertheless, % DV can help you make healthier food choices. Say, if you\u00a0want to consume less salt or saturated fat, choose products with 5% DV\u00a0or less.<\/p>

On the other hand, choose products with at least 20% DV (or more) if you\u00a0want to consume more fiber or an essential vitamin or mineral.<\/p>\n<\/div>\n<\/div>

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\n6. Opt for products with lower amounts of certain ingredients.\n<\/h2>
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Although it might be tempting to choose food items based primarily on\u00a0price, health experts suggest that you should focus on buying products\u00a0with the lowest amount of added sugar, sodium, saturated fat, trans fat,\u00a0and other \u201cproblematic\u201d nutrients.<\/p>

However, you may need to avoid specific ingredients altogether if you\u00a0have a certain medical condition. These ingredients may include\u00a0artificial sweeteners, formaldehyde, and certain food additives.<\/p>\n<\/div>\n<\/div>

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\n7. Look for trusted food seals or certifications.\n<\/h2>
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First things first, not all seals and certifications are created equal,\u00a0as some may be less rigorous than others.<\/p>

Look for trusted food certifications recognized by retailers, consumer\u00a0groups, and food service providers. Examples include Safe Quality Food\u00a0(SQF) Program, Hazard Analysis Critical Control Point (HACCP), USDA\u00a0Organic, and FSSC 22000, which ensure food safety, hygiene, and quality\u00a0standards.<\/p>\n<\/div>\n<\/div>

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\n8. Beware of misleading claims.\n<\/h2>
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Some health claims on packaged food are designed to catch your attention\u00a0and convince you that the product is a healthy choice, even though they\u00a0are far from the truth.<\/p>

Remember, deceit by \u201cfancy words\u201d and abstract terms is not uncommon in\u00a0the food industry.<\/p>

There are also common label claims that have a not-so-straightforward\u00a0meaning.<\/p>

  • Light or lite<\/strong>\u00a0\u2013 Contains at least 50% less sodium or\u00a050% less fat per serving than the regular version of the same food<\/li>
  • Natural<\/strong>\u00a0\u2013 No added artificial ingredients (such as\u00a0color additives) or anything not ordinarily present in that food<\/li>
  • Organic<\/strong>\u00a0\u2013 Produced without pesticides and synthetic\u00a0fertilizers and farmed to reduce pollution<\/li>
  • Multigrain<\/strong>\u00a0\u2013 Contains multiple grains and doesn\u2019t\u00a0necessarily mean these are whole grains<\/li>
  • Made with whole grains<\/strong>\u00a0\u2013 Created using the entire\u00a0grain kernel, including the bran, germ, and endosperm<\/li>
  • Low-fat<\/strong>\u00a0\u2013 3 grams of fat or less per serving<\/li>
  • Low-calorie<\/strong>\u00a0\u2013 40 calories or less per serving<\/li>
  • Gluten-free<\/strong>\u00a0\u2013 Contains less than 20 parts per million\u00a0(ppm) of gluten<\/li>
  • Enriched or fortified<\/strong>\u00a0\u2013 Provides at least 10% of the\u00a0daily value for a specific nutrient per serving<\/li>
  • Zero trans fat<\/strong>\u00a0\u2013 Contains less than 0.5 grams of\u00a0trans fat per serving<\/li><\/ul>\n<\/div>\n<\/div>
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    \nThe Bottom Line\n<\/h2>
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    Knowing the actual meaning of label claims on food packaging can help\u00a0consumers like you make healthier choices.<\/p>

    Nevertheless, food brands are responsible for making their product\u00a0labels accurate and easy to understand, which they can achieve using\u00a0simple words rather than jargon and fancy language.<\/p>\n<\/div>\n<\/div>

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    \nfrequently asked questions\n<\/h2>
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