11 Tips for Decoding Food Labels to Make Healthier Choices

Navigating food labels can be overwhelming, especially with all the marketing jargon and technical terms. But, understanding what's on a nutritional label can make all the difference in making healthier food choices.

Let's break it down to 11 key things to think about when reading a food label, including what to check first, how to avoid misleading claims, and how to make sense of confusing terms like carbs, fats and sugars.

1. Start with the serving size. When you pick up a product, the first thing you should look at is the serving size. All nutrient information is based on the recommended serving size listed on the label. If you end up eating more or less than that serving, you'll need to adjust the numbers accordingly. For example, if the serving size is ½ cup but you eat 1 cup, you'll need to double all the numbers listed on the label.
2. Look for allergens. If you have dietary restrictions, look for terms like wheat or milk derivatives. The allergen list will also help you find potential problem ingredients.
3. Check the ingredients list. Shorter lists usually mean fewer additives. Highly processed foods have long lists of preservatives and artificial ingredients. A long shelf life after opening can be another potential red flag that the food is highly processed.
4. Check for hidden additives. Additives serve various functions, including preserving food, changing the texture, taste and appearance, and providing recipe stability — ensuring that the product can remain safe and effective for its intended shelf life. Some additives are potentially harmful. That's why it's important to avoid overly processed foods with long ingredient lists. When in doubt, choose whole foods, which are foods that are minimally processed and retain their natural ingredients.
5. Understand carbs, fiber and sugars. Total carbs include sugars, starches and fiber. Keep an eye on added sugars, which are added during processing. For a healthier diet, limit added sugar and aim to eat more fiber, which supports digestion by increasing bowel movements, lowering blood glucose and cholesterol levels and reducing calorie intake.
6. Choose healthy fats. Look for monounsaturated and polyunsaturated fats found in foods like avocados, olive oil and nuts over saturated fats, which are mostly found in animal products and in some vegetable oils. Saturated fats can raise your LDL blood cholesterol, sometimes referred to as "bad" cholesterol. Trans fats should be avoided completely because they can raise cholesterol and increase heart disease risk. The Food and Drug Administration (FDA) banned the use of trans fats in all food sold in American restaurants and grocery stores. Almost all labels will say "Trans Fat 0 grams" for this reason; however, it can be snuck into products up to 0.5 grams and still be listed as 0! If you see hydrogenated oil or partially hydrogenated oil listed in the ingredients, it's best to put the product back on the shelf, as this means it does indeed contain some amount of trans fat.
7. Watch sodium levels. Sodium is essential but can be harmful if you consume too much. Aim to keep sodium intake under 2,300 mg per day. If you're over 51 years old or have certain heart conditions, that number should be under 1,500 mg per day. Always look for hidden ingredients like sodium phosphate.
8. Understand calories are part of the big picture. They measure how much energy you get from one serving of the food. They do matter, but it's also important to consider nutrient density, or how much nutritional value you get for the calories (think vitamins and minerals). Focus on foods that provide nutrients, not just energy.
9. Use apps for help! Apps like Yuka make it easy to analyze products while you shop by simply scanning them with your phone. With a quick scan, the app provides a health score and a detailed breakdown of the rating, helping you make informed, healthier choices effortlessly.
10. Start a simple habit. Incorporate more whole foods, such as fresh fruits and vegetables, into your diet. Unlike processed foods, they don't come with a long list of ingredients or a nutrition label because they are naturally packed with essential vitamins, minerals and fiber. Whole foods are free from added sugars, unhealthy fats and artificial additives, making them a simple yet powerful choice for improving overall health and supporting digestion, heart health and energy levels.
11. Beware of misleading claims. Marketing jargon and terms like "natural," "organic" or "low-fat" sound healthy but might not be. Always look beyond the wording on the packaging and focus on the actual nutrition facts to make an informed choice.

I always tell my patients who are new at reading product labels that practice makes perfect. With practice, you'll get faster at identifying healthier options. By being mindful of what's on the label, you'll be able to make healthier choices and improve your overall diet.

The FDA is a great source for more information on how to better understand nutrition labels. For more nutrition tips, make an appointment to speak with a dietitian.