If you want to make better food choices, learning to read food labels is a great first step. As you walk through the grocery store, you're surrounded by attractive packaging, big health claims, and mouthwatering images. But what’s really inside a product? You’ll only find out by reading the label carefully. For example, breakfast cereals that claim to be ‘healthy’ can contain up to 30 grams of sugar per 100 grams: that’s over 7 teaspoons! Pretty misleading, right? That’s why we’ve put together 6 practical tips to help you make more informed choices at the grocery store
First things first: what’s actually on a food label?
In the U.S., food packaging must legally include certain details. These help you understand what you're eating, if you know how to read them:
Ingredients list: this lists all ingredients in descending order by weight. So, the first item listed is what the product contains most of. This is also where additives and preservatives are mentioned.
Nutrition Facts panel: this shows you how much energy (calories), fat, saturated fat, carbs, sugars, protein, fiber, and sodium the product contains. This section is the most useful for comparing products.
Allergen information: allergens must be clearly identified, either within the ingredient list or in a separate ‘Contains’ statement.
Expiration date: ‘Best by’ refers to quality (the product may still be safe after), while ‘Use by’ is about food safety: don’t consume the product past that date.
Storage advice: for example, ‘Refrigerate after opening’ or ‘Store in a cool, dry place.’ Following this advice helps prevent food waste and spoilage.
Tip 1: check the serving size
Manufacturers can decide what a ‘serving’ of their product is, and it’s often (way!) smaller than what people actually eat. A product might seem low in calories or sugar per serving, but if you eat two or three servings, the numbers quickly add up. That’s why you should always check the values per 100 grams (or per ounce) to compare products fairly.
Tip 2: focus on the macros
Calories matter, especially if you’re trying to lose weight and maintain a calorie deficit. But don’t just focus on the total number of calories. Look at where those calories are coming from. Pay attention to the macronutrient breakdown: carbs (especially added sugars), fats, and protein. A product with 200 calories from protein and fiber fuels your body very differently than one with 200 calories from processed fats and fast-digesting sugars.
Tip 3: check the order of ingredients
Ingredients are listed in descending order. If sugar, salt, or cheap oils (like palm or soybean oil) are among the first few ingredients, it’s a sign the product may not be the healthiest choice. Also look out for hidden sugars under names like glucose, fructose, corn syrup, honey, maltodextrin, or anything ending in -ose.
Tip 4: watch the sodium
Sodium is a great flavor enhancer, but many foods contain far more than you’d expect. Bread, cheese, canned soups, sauces, deli meats, frozen meals... they all add up quickly. Too much sodium can raise blood pressure and increase your risk of heart disease. Over 600 mg of sodium per 100 g (or 1,500 mg per meal) is considered high. Less than 120 mg per 100 g is low. Choose lower-sodium options when you can, and use herbs, spices, citrus, or vinegar to flavor your meals instead.
Tip 5: more fiber = more fullness
Fiber helps keep you full longer, supports digestion, and helps maintain stable blood sugar. When reading the label, look for at least 3 grams of fiber per serving. In breads or crackers, choose products with ‘whole wheat’ or ‘whole grain’ listed first. If you see ‘enriched wheat flour’ or ‘refined flour’, it’s likely low in fiber, even if the product looks brown or healthy. Also focus on eating more whole grains, legumes, vegetables, fruits (with skin), nuts, and seeds.
Tip 6: don’t fall for marketing claims
Phrases like ‘light’, ‘no added sugar’, ‘high in protein’, or ‘source of fiber’ may sound healthy, but they don’t always mean that the product is actually healthy. You’ll only know the truth by checking the Nutrition Facts panel. Manufacturers are allowed to use these terms as long as certain minimum criteria are met, even if the rest of the product is still high in sugar, saturated fat, or sodium.
Now it’s your turn! Practice by comparing two types of cheese, deli meats, or try whole wheat wraps versus regular ones.
And remember: less nutritious foods can still be part of a healthy diet: in moderation. What really matters is building a solid foundation with mostly fresh, minimally processed foods. If you understand the label, you’re already one step closer to making more confident, intentional choices.