How To Read The Nutrition Labels On Your Food Packaging (2023)

Consumers are more health-conscious than ever, which is why some food manufacturers use dishonorable tricks to convince people to buy extremely processed and unhealthy products.

Food labeling rules complicated, making them easier for consumers to learn.

This article explains how to look at food labels so you can tell the difference between illegal junk and healthy foods.

Don’t Be Fooled by the Claims on the Front.

How To Read The Nutrition Labels On Your Food Packaging (2023) Don't Be Fooled by the Claims on the Front.
How To Read The Nutrition Labels On Your Food Packaging

One of the simplest tips might also be to ignore front-of-package claims altogether.

Front labels try to entice you to buy the product by creating health claims.

Analysis shows that adding health claims to front labels leads people to believe that a product is healthier than a similar product that does not carry health claims; therefore, buyers’ decisions are poignant (1Reliable Supply, 2Reliable Supply, 3Reliable Supply, 4Trusted Source).

Manufacturers frequently utilize these labels in deceptive ways. They frequently make dishonest and, in some cases, plain misleading health claims.

Examples include various high-sugar breakfast cereals, such as Whole Grain Cocoa Puffs. Despite what the label may imply, these products do not appear to be healthy.

This makes it exhausting for customers to decide on healthy options without intensive scrutiny of the ingredient list.


Square measure front labels often entice people to purchase products. However, some of these labels are extremely dishonorable.

Study the Ingredients List

How To Read The Nutrition Labels On Your Food Packaging (2023) Study the Ingredients List
How To Read The Nutrition Labels On Your Food Packaging

Product ingredients measure squares listed by amount, highest to lowest.

This means that the main ingredient is what the manufacturer primarily used.

A good rule of thumb is to scan the top 3 ingredients as they make up the majority of what you are consuming.

If the main ingredients include refined grains, a kind of sugar, or modified oils, you can assume that the product is unhealthy.

Instead, try to select things that have whole foods listed as the first 3 ingredients.

Additionally, AN ingredient list that is longer than 2 to a few lines suggests that the merchandise highly processed.


Square measure ingredients listed by quantity, highest to lowest. Try to look for products that list whole foods as the first 3 ingredients and be wary of foods with long ingredient lists.

Watch Out for Serving Sizes

Nutrition Facts labels indicate what percentage of calories and nutrients squared during a normal amount of the product, usually a single quick serving.

However, these serving sizes are much smaller than what people eat in one sitting.

For example, a serving could also be [fr1] a will of soda, 1/4 of a cookie, [fr1] a fudge, or a cookie.

By doing so, manufacturers try to trick customers into thinking the food has fewer calories and less sugar.

Many people are unaware of the serving size issue, presuming that all instrumentation could be a single serving, when in fact it should include two, three, or more servings.

If you are curious about the biological process value of what you are consuming, you should multiply the serving given on the back by the number of servings you ate.


Serving sizes listed on packaging could also be dishonorable and misleading. manufacturers typically list much less than what most people consume in one sitting.

The Most Misleading Claims

The pre-packaged food health claims area unit designed to grab your attention and turn you into that the merchandise is healthy.

The following are some of the most prevalent assertions and their definitions:

  • Light. Unit area of ​​light merchandise processed to reduce calories or fat. Some merchandise area units were simply modeled down. Check rigorously to examine if something has been interleaved in its place, such as sugar.
  • Multigrain. This sounds very healthy, but it just means that a product contains more than one form of grain. These area units are presumably refined grains unless the commodity is marked as whole grain.
  • Natural. This does not essentially mean that the merchandise resembles something natural. It simply indicates that in a purpose the manufacturer worked with a natural supply such as apples or rice.
  • Organic. This label says little or nothing about whether or not a product is healthy. Organic sugar, for example, is still sugar.
  • No Intercalated Sugar. Some commodity area units are naturally rich in sugar. Just because they don’t have intercalated sugar doesn’t mean they’re healthy. Unhealthy sugar substitutes can also interspersed.
  • Low in Calories. Low-calorie products must be required to have a common fraction fewer calories than the original brand product. However, one brand’s low-calorie version may have similar calories to another brand’s original.
  • Low in Fat. This label sometimes means that the fat has been reduced to the value of adding additional sugar. Be very careful and flip through the ingredient list.
  • Low Carb. Recently, low-carb diets linked to better health. Still, processed foods that are labeled low-carb are sometimes processed junk foods, like low-fat processed foods.


  • Made with Whole Grains. The merchandise may contain little or no whole grains. Check the ingredient list – if whole grains are not in the top 3 ingredients, the number is meaningless.
  • Fortified or Enriched. This suggests that some nutrients are intercalated with the commodity. for example, vitamin D is usually intercalated to exploit. However, just because something is fortified doesn’t make it healthy.
  • Without Gluten. Gluten-free does not mean healthy. the commodity simply does not contain wheat, spelled, rye or barley. Various gluten-free food area units are extremely processed and loaded with unhealthy fats and sugars.
  • Fruit Flavored. Several processed foods have a reputation for a natural flavor, such as strawberry yogurt. However, the merchandise may not contain fruit, just chemicals designed to styled like fruit.
  • Zero Trans Fat. This phrase means “less than zero, 5 grams of trans fat per serving.” So if the serving size is deceptively small, the product should still contain trans fat (5Trusted Source).

Despite these words of warning, many healthy foods are organic, whole grain, or natural. Still, just because a label makes safe claims doesn’t guarantee it’s healthy.


Many promotional terms are related to improving health. These area units typically mislead shoppers into thinking unhealthy, processed foods are sweet to them.

Different Names for Sugar

How To Read The Nutrition Labels On Your Food Packaging (2023) Different Names for Sugar
How To Read The Nutrition Labels On Your Food Packaging

Sugar has endless names, many of which you won’t recognize.

Food manufacturers use this to their advantage by deliberately adding many different types of sugar to their products to cover the specified amount.

In doing so, they’ll list a healthier ingredient at the top and mention sugar further down. therefore, even though a product can also loaded with sugar, it does not necessarily look like the set of the three main ingredients.

To avoid accidentally overloading tons of sugar, watch out for the following sugar names on ingredient lists:

  • Types of Sugar: beet sugar, sugar, buttered sugar, cane sugar, castor sugar, coconut sugar, date sugar, brown sugar, saccharide, muscovado sugar, organic raw sugar, shaved sugar, sparkling cane juice, and confectioner’s sugar.
  • Types of Sweeteners: carob syrup, molasses, high fructose syrup, honey, xerophytic plant nectar, malt syrup, syrup, oat syrup, rice bran sweetener, and rice sweetener.
  • Other Intercalated Sugars: barley malt, molasses, cane juice crystals, lactose, corn sweetener, crystalline levulose, dextran, malt powder, ethyl group maltol, fructose, beverage concentrate, galactose, glucose, disaccharides, maltodextrin, and disaccharide.

There are many more names for sugar, but these are the most common.

If you see any of those in the high spots on ingredient lists, or many types listed, then the merchandise is high in intercalated sugar.


Sugar has various names, some of which you may not recognize. These include cane sugar, saccharide, corn sweetener, dextran, molasses, malt syrup, maltose, and aerated cane juice.

The Bottom Line

The best way to avoid being misled by product labels is to avoid processed foods altogether. After all, whole food doesn’t want an associate degree ingredient list.

Still, if you do opt to buy pre-packaged foods, be sure to plan for the waste of higher-quality produce with the helpful tips in this article.

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