Why Labels Matter
Marketing on food packaging is designed to sell, not inform. 'High protein,' 'low fat,' 'natural' — these terms are largely unregulated. The nutrition label tells the real story.
What to Look At First
Serving Size Everything on the label is based on the serving size, which is often unrealistically small. A '2 servings per container' yogurt has twice the calories shown if you eat the whole thing.
Calories For fat loss, total caloric intake matters most. Compare products per 100g, not per serving, for an accurate comparison.
Protein Look for at least 15–20g per 100g in products marketed as high-protein. Many 'protein bars' contain 10–12g — barely more than a regular snack.
Sugar Check 'of which sugars' under carbohydrates. Under 5g per 100g is low; over 20g is high.
Ingredients List Ingredients are listed by weight — the first ingredient is the most abundant. If sugar or syrup appears in the first three, reconsider.
Red Flags
- More than 5 ingredients you can't pronounce
- 'Low fat' paired with high sugar (fat is replaced with sugar for taste)
- 'Natural flavors' as a blanket term
- Health claims on products with poor nutritional profiles
Keep It Simple
Choose foods with short ingredient lists and numbers you recognize. Whole foods don't need labels.
