Understanding food labels can be a daunting task, especially with the myriad of claims, certifications, and confusing terminology used in the food industry today. However, being able to decipher food labels is an important skill for consumers who want to make informed choices about the food they eat and serve to their families. In this article, we’ll break down what you need to know about reading and understanding food labels so that you can make healthier and more informed choices at the grocery store.

Firstly, let’s talk about the different types of labels. There are the standard Nutrition Facts labels, which provide detailed information on nutrients like calories, fat, protein, vitamins, and minerals. Then there are the ingredient lists, which offer a breakdown of everything that’s in the product, usually listed in descending order of prevalence. Beyond these standard elements, there are also various claims and certifications that manufacturers may choose to include on their labels, such as “organic,” “natural,” or “heart-healthy.” Understanding these different elements and what they mean is key to making sense of food labels.

When it comes to Nutrition Facts labels, it’s important to pay attention to serving size, as this will affect the amount of calories and nutrients listed. Be mindful that some products may have more than one serving per container, so you’ll need to do some mental math to calculate the total nutrition content if you plan to consume the entire package. Also, note that the listed values for nutrients like fat, sodium, and sugar should generally fall below a certain percentage of your daily recommended intake, as consuming too much of these can negatively impact your health.

Ingredient lists can also provide valuable insights. Ingredients are listed in descending order, so the first few items make up the majority of the product. When scanning these lists, watch out for added sugars, which may appear under various names like sucrose, glucose, or fructose. Similarly, unhealthy fats like saturated and trans fats should be limited, so check for these in the ingredient list as well. Lastly, don’t be fooled by marketing claims on the front of the package. Terms like “natural” and “made with real fruit” can be misleading, as they don’t necessarily indicate that the product is healthy or nutritious.