Today, supermarket shelves are packed with a huge variety of foods featuring complex labels full of technical terms, nutritional facts, and promises of “healthy choices.” For the average consumer, reading and understanding these labels can seem confusing or even misleading. However, correctly reading food labels is key to choosing products that are not only tasty but also nutritious and safe. Below you’ll find practical tips and examples to help you become more informed and make better choices starting tomorrow.
1.Don’t just look at the “fat” — check what type of fat it is
Many consumers choose products labeled “low fat” thinking they are healthier. However, it’s more important to look at the type of fats. For example, a full-fat yogurt that uses natural olive oil for flavor is healthier than a light product containing hydrogenated fats (trans fats). Read the label and prefer products that mention “monounsaturated” or “polyunsaturated” fats (like olive oil or avocado) and avoid products with “hydrogenated” or “partially hydrogenated” fats.
2.The order of ingredients tells the truth
A practical example: If you buy a package of crackers and see that grains are listed after sugar and glucose syrup, it means the product is based more on sugar than cereals. Conversely, if grains are first and sugar is towards the middle or end of the list, the product is more natural and nutritious. For yogurts, choose those with few ingredients, like “milk” and “live cultures,” and not “fructose” or “preservatives.”
3.The word “natural” means nothing by itself
Many companies put the word “natural” on processed products like chocolate cereals or cookies, even though they contain preservatives and artificial flavors. For example, a packaged cake may say “natural vanilla flavor,” but if you read the ingredient list, you will find synthetic chemicals. For a safer choice, pick products with few, familiar ingredients without vague terms like “natural” without explanation.
4.Often, “added vitamins” are just marketing
An example is breakfast cereals advertised as “rich in vitamin D” but actually containing large amounts of sugar and syrup. The vitamin is artificially added to “boost” nutritional value. If you want to get vitamins naturally, choose fresh fruits and vegetables instead of products with “fortification.” An apple or a handful of nuts provides natural nutrients without additives.
5.Learn to read expiration dates correctly
Many throw away milk or yogurt immediately after the “best before” date, while these products may still be safe for 2-3 days if they smell and look normal. For example, if yogurt smells fresh and has no mold or separation, you can safely consume it. On the other hand, meat and fish should be consumed before the expiration date to avoid health risks.
6.Wherever you see “flavor” — treat it as a red flag
If you buy a juice that states “orange flavor” but does not mention juice, it likely contains artificial flavors and little or no real juice. On the contrary, a juice labeled “100% natural orange juice” or “natural orange extract” has higher nutritional value. The same goes for yogurts with “strawberry flavor” that may contain no strawberries at all.
7.Special tip for olive oil: acidity is the key
When choosing olive oil, prefer bottles labeled “extra virgin” and, if available, acidity percentage (e.g., 0.3%). Olive oil with high acidity (above 0.8%) may be less fresh or poorly processed. Good olive oil also lists the harvest date, e.g., “olive oil from 2024 harvest,” and the producer, which guarantees freshness and quality. Buying oil in a dark glass bottle protects it better from light.
8.The fewer ingredients, the better
Bread with just flour, water, salt, and yeast is usually a better choice than one with flour, sweeteners, preservatives, improvers, and flavorings. For example, when buying ketchup, choose one with few ingredients (tomato, vinegar, salt, sugar) instead of complex mixtures with many additives and preservatives. Also, prefer natural peanut butter with only peanuts instead of processed types with sugar and hydrogenated fats.
Reading labels correctly is not just a technical skill, but a conscious choice that helps protect your health and support responsible production practices. Start applying these simple tips today and see how much easier and safer it becomes to choose foods that truly matter. Remember: food is not just fuel — it is the foundation for a better life and a more sustainable relationship with the planet.
