I used to be that person who quickly picked up anything that said “high protein,” “diabetic-friendly,” or “no added sugar,” thinking I was making a healthy choice. But when I started reading the ingredient list and nutrition table properly, I realised I was falling into marketing traps. So, I decided to learn how to read food labels.

Let me share how I read labels now, in a simple way. This might help you too.

Why Reading Food Labels Matters

Most products in the market are designed to attract

Companies use health claims like “no added sugar”, “organic”, or “natural” to make their food sound healthy. But most of the time, these labels are misleading.

Reading the actual label tells you:

• What’s really inside the food
• Whether it’s healthy or just looks healthy
• Understand what you’re putting into your body
• And how much sugar, salt, or bad fat you’re eating

What Confused Me Before

I used to read only the front cover of the pack. But:

• I didn’t know that ingredients are written in order of quantity (first = most).
• I didn’t realise that "No sugar" doesn’t mean healthy.
• I thought “per serving” meant the whole pack.
• I ignored sodium and trans fats completely.

Now I look deeper, and it has changed the way I shop for food.

How I Read Food Labels Now

1. Start with the Serving Size

Everything you see — calories, sugar, fat — is based on one serving. But the packet might contain 3–4 servings.

What to look for:

• Is the information “per 100g” or “per serving”?
• If it’s “per serving”, how many servings are in the pack?

If 1 serving = 70 kcal, and you eat the whole pack (3 servings), that’s 210 kcal — not 70.

2. Check the Ingredient List

• Ingredients are listed by quantity (highest to lowest).
• If sugar, maida, or palm oil is in the top 3, put it back.
• Prefer products where whole grains, oats, nuts, or fruits are at the top.
• Look for hidden names of sugar like: glucose, sucrose, corn syrup, jaggery, maltose, honey, invert syrup, don’t fall for the “natural” trap.

3. Look at Sugar and Fibre

• WHO recommends less than 25g of added sugar per day.
• Choose products with low sugar and high fibre
• Sugar : Less than 5g per 100g = best
• Fibre : More than 3g per 100g = good
• High fibre helps with digestion and keeps you full for longer.

4. Check the Fats

Always check for:

• Trans fat = 0g
• Saturated fat = low (< 1.5g per 100g)

Also, avoid words like “vanaspati” and “partially hydrogenated oil”.

Trans fat is the worst fat, it increases your risk of heart disease. It’s banned in many countries now, but still found in cheap snacks, cookies, and namkeens.

5. Sodium Levels

Too much salt = high blood pressure, kidney issues, bloating.

Check sodium:

• If sodium >400mg/100g → it’s high.
• Choose products with < 120mg sodium per 100g

The World Health Organisation says we should eat only 1 teaspoon of salt per day — that’s the maximum! More than that can be harmful for our health.

6. Spot Misleading Claims

• No added sugar = may still have fruit concentrate or artificial sweeteners.
• Multigrain ≠ Whole grain. Check if whole wheat is the first ingredient.
• Low fat = Often loaded with sugar.
• Organic = doesn’t always mean healthy
• Diabetic friendly = Often contains artificial sweeteners or high GI starches

Conclusion

Learning how to read a food label properly was one of the best things I’ve done for my health.

Now I don’t feel guilty after eating something, because I know what’s in it. I don’t rely on packaging claims. I read the truth printed on the back.

Call to Action

Next time you buy something for your family, don’t just read the front; flip it around and read the label. You’ll be surprised at what you find.