How to Read Food Labels: A Guide from a Functional nutritionist
As a functional nutritionist, one of the most common questions I get asked is: How do I read food labels? In today’s world, food labels can be a maze of confusing terms, marketing jargon, and numbers that often leave people feeling overwhelmed. But understanding how to read food labels is one of the most powerful tools you can have for making healthier choices.
In this blog, I’ll walk you through the key components of a food label, what to look for, and how to use that information to make more informed decisions about what you eat. Whether you’re looking to manage a health condition, support your overall well-being, or simply eat better, mastering food labels is a game changer.
1. The Ingredient List: Start Here!
The first place to start when reading a food label is the ingredient list. This is where the food’s true composition is laid out, and it can tell you a lot about the quality of the product.
What to Look For:
Short and Simple: Ideally, the ingredient list should be short and easy to understand. Look for whole, recognizable foods—things like “almonds,” “oats,” or “tomato puree.” The fewer the ingredients, the better. Aim for 5 or less. Any more and it starts to fit the “processed” category.
Avoid Added Sugars: Ingredients like "high-fructose corn syrup," "corn syrup," "agave nectar," or anything ending in “-ose” (like dextrose, fructose, or sucrose) are signs of added sugars. If sugar is one of the top ingredients, it’s best to avoid it.
Watch for Fillers and Preservatives: Words like "artificial flavors," "colorings," or "BHA/BHT" signal processed additives that may not be ideal for your health. Try to steer clear of these when possible.
Order Matters: Ingredients are listed in order of quantity. If the ingredient lists sugar first, that means sugar is the main ingredient. DO NOT consume!
Red Flags:
Long, unpronounceable names often indicate artificial ingredients or chemicals that have no place in your diet.
Ingredients like MSG (monosodium glutamate), partially hydrogenated oils, or sodium nitrite should be avoided, as they can contribute to inflammation and other health issues over time.
2. Serving Size: Understanding the Base Measurement
It’s easy to overlook the serving size, but it’s one of the most important numbers on the label because it determines how all the other values are calculated.
What to Look For:
Serving Size Consistency: Make sure the serving size aligns with how much of the food you actually eat. Often, packages contain multiple servings, but it’s easy to assume that the entire package is one serving.
Be Mindful of Calories: Check how many calories are in one serving and how many servings are in the package. If you’re consuming the entire package, you need to multiply the calories by the number of servings.
3. Calories: Are They Coming from Good Sources?
Calories are important because they tell you how much energy you’ll get from a portion of the food, but it’s important to remember that not all calories are created equal.
What to Look For:
Whole Foods vs. Processed: Ideally, calories should come from whole food ingredients—like vegetables, fruits, and lean proteins—rather than refined grains or sugars.
Macronutrient Breakdown: Pay attention to the distribution of calories across protein, fats, and carbohydrates. A balanced meal will have a good ratio of these macronutrients.
Pro Tip: If you’re trying to manage your blood sugar or optimize your energy, look for foods with a higher protein-to-carb ratio, as protein helps stabilize blood sugar levels.
4. Nutritional Breakdown: Focus on What Matters Most
Once you understand the serving size and calories, the next step is to evaluate the nutrition facts. Here’s what to pay special attention to:
a. Total Fat
Look for healthy fats such as monounsaturated fats (like olive oil) and omega-3 fatty acids (from fish, flaxseed, and chia). Avoid trans fats and hydrogenated oils, which are unhealthy and can contribute to inflammation and heart disease.
b. Saturated Fat
Moderate amounts of saturated fat from sources like coconut oil or grass-fed butter can be part of a healthy diet. Saturated fats are complicated to explain due to the misinformation out there about saturated fats so I recommend you book a free discovery call with me and I can show you how to incorporate these.
c. Carbohydrates
Look for fiber—the more, the better. Fiber helps regulate digestion, keeps blood sugar levels steady, and keeps you feeling fuller longer.
Net carbs (total carbs minus fiber) are particularly important for people following low-carb or keto diets.
Added sugars: Avoid foods with added sugars or high glycemic index carbs, as they can cause blood sugar spikes and crashes.
d. Protein
The amount of protein varies depending on the food, but aim to get high-quality protein from sources like grass-fed meats, poultry, fish, eggs, legumes, and plant-based options like quinoa and tempeh.
Protein is crucial for muscle repair, immune function, and blood sugar balance.
e. Sodium
Sodium is one nutrient that most people consume in excess, often due to processed foods. Aim to keep your sodium intake below 2,300 mg per day (about one teaspoon of salt), but ideally under 1,500 mg for optimal heart health.
5. Vitamins & Minerals: Fortified vs. Whole Foods
Look at the vitamins and minerals listed on the label. While it’s great to see certain nutrients like vitamin D, calcium, or iron listed, these are often added in processed foods to boost their nutritional profile.
What to Look For:
If the label mentions “fortified” or “enriched,” the product may not contain these nutrients naturally. It’s always best to get your vitamins and minerals from whole foods, where they come with the co-factors necessary for proper absorption.
Focus on nutrient-dense foods that offer a variety of vitamins and minerals rather than relying on supplements or fortified products.
6. Allergen Information: Know What to Avoid
If you have food sensitivities or allergies, carefully check the allergen section (usually found near the bottom of the label). This is where you'll find warnings for common allergens like peanuts, soy, gluten, dairy, and eggs.
Be Aware of Hidden Allergens: Sometimes allergens are hidden under different names. For example, whey protein is a dairy derivative, and gluten may show up in products as "wheat starch."
7. The "Claims" on the Front: Take Them with a Grain of Salt
Finally, it’s essential to be cautious of the marketing claims on the front of the packaging. Terms like "gluten-free," "low-fat," or "natural" may seem healthy at first glance, but they don’t always tell the whole story.
What to Know:
"Gluten-free" doesn’t automatically mean healthy. Gluten-free products can still be highly processed and full of sugar or refined grains. They are also likely what I like to call “chemical shit storms”.
"Low-fat" often means that sugar or other additives were added to make up for the lack of fat, which can actually make the product less healthy.
"Natural" is a vague term that doesn't have an official definition in the food industry, so don’t rely on it without further investigation.
Bottom Line: Your Best Defense Is Knowledge
Reading food labels isn’t just about finding the lowest-calorie option or the most “diet-friendly” choice. It’s about becoming a more informed consumer and making the best possible choices for your health. A label can be a window into the food’s nutritional integrity, its impact on your body, and whether it aligns with your goals.
In a nutshell though, if a product requires a food label it probably isn’t a whole food and maybe we shouldn’t eat it anyway.
Book a FREE discovery call with me and I can answer any questions you may have.
