3 Things to Check on Every Food Label Before You Eat

Every food label contains vital information that can empower more mindful eating and smarter grocery choices if interpreted correctly. Before digging in, here are the top three things every savvy consumer should check on a food label.

1. Ingredient List: Find the Truth First

• Start with the ingredient list—ingredients are listed in order of quantity, so the first three often tell the story.

• Choose products that begin with whole, recognisable foods; avoid items where sugar, salt, or refined flour dominate the top spots.

• Watch out for ingredients with tricky names like hydrogenated oils, high fructose corn syrup, or anything ending in “-ose”—these are signs of unwanted sugar and unhealthy fats.

• Fewer ingredients often means less processing and a healthier choice.

  
  

2. Serving Size: Reality Check Your Portions

• Nutrition facts are always listed “per serving.” Scan the label for the specified serving size and compare it to what will actually be eaten—many are much smaller than expected.

• Use this to calculate the true intake: If the serving listed is half your typical portion, you’ll need to double every number on the nutrition panel to understand your real nutritional intake.

• Being aware of serving sizing helps prevent accidental overconsumption of calories, sugar, and fat.

  
  

3. Key Nutrients: The Numbers That Matter Most

• Zone in on added sugars, saturated fat (incl. trans fat), and sodium—these should always be low for a heart-smart choice.

• Compare similar products using the “per 100g” column for accuracy, especially when serving sizes vary.

• Choose foods with higher fibre and protein, and lower sugar, unhealthy fats, and sodium.

• Consider “Percent Daily Value” (%DV): Values over 20% are high; for sodium and saturated fat, this is a warning signal.

  
  

By scanning these three areas—ingredient list, serving size, and nutrients to limit—even a hurried shopper can decode the fine print, dodge marketing gimmicks, and eat healthier, every single meal.

Ready to build better habits? Let every meal begin with a quick label check.