Here's a simplified guide to help you decode food labels and make smarter, more informed decisions.
Ingredients list
Ingredients on food packaging are listed in order of weight, from most to least.
For maximum health, avoid products where the first few ingredients include additives, or high amounts of sugars, salt, or trans fats.
This helps you choose whole, nourishing foods over heavily processed options.
For more tips on eating plant-based, check out our 3-Week Plant-Based Meal Guide which takes all the guesswork out for you!
Nutrition claims
Common claims such as "low fat," "reduced salt," or "high fiber" can be misleading.
Always verify these claims by checking the Nutrition Information Panel (NIP) to ensure the product meets specific criteria.
Claims like "reduced fat" only indicate less fat than the original version, while "no added sugar" may still contain naturally occurring sugars.
It’s essential to read the fine print to avoid falling for misleading marketing.
Health Claims
Health claims on labels refer to the benefits of specific nutrients or ingredients, like "calcium supports strong bones."
However, high-level health claims, such as “calcium-rich diets may reduce the risk of osteoporosis,” indicate a connection between diet and significant health outcomes.
Keep in mind that these claims are regulated, so understanding their meaning is key to assessing the actual benefits.
Percentage of daily intake
The percentage of daily intake listed on labels compares the nutrients in a serving to the average daily nutritional needs of an adult.
This guide helps you see how a food item fits into your diet, though your personal needs may vary.
For a balanced diet, aim for products with the following:
- Less than 15 grams of sugar per 100 grams
- Less than 420 grams of sodium
- At least 3 grams of fiber per 100 grams.
By focusing on whole, nutrient-rich foods and understanding food labels, you can make more informed decisions and take control of your health.