Today, supermarket shelves are packed with a huge variety of foods featuring complex labels full of technical terms, nutritional facts, and promises of \u201chealthy choices.\u201d 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\u2019ll find practical tips and examples to help you become more informed and make better choices starting tomorrow.<\/p>\n
1.Don\u2019t just look at the \u201cfat\u201d \u2014 check what type of fat it is 2.The order of ingredients tells the truth 3.The word \u201cnatural\u201d means nothing by itself 4.Often, \u201cadded vitamins\u201d are just marketing 5.Learn to read expiration dates correctly 6.Wherever you see \u201cflavor\u201d \u2014 treat it as a red flag 7.Special tip for olive oil: acidity is the key 8.The fewer ingredients, the better 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 \u2014 it is the foundation for a better life and a more sustainable relationship with the planet.<\/p>\n","protected":false},"excerpt":{"rendered":" Today, supermarket shelves are packed with a huge variety of foods featuring complex labels full of technical terms, nutritional facts,… … Read more<\/span><\/p>\n","protected":false},"author":12,"featured_media":29128,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[78],"tags":[],"class_list":["post-29130","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-en"],"acf":[],"yoast_head":"\n
\n<\/strong>Many consumers choose products labeled \u201clow fat\u201d thinking they are healthier. However, it\u2019s 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 \u201cmonounsaturated\u201d or \u201cpolyunsaturated\u201d fats (like olive oil or avocado) and avoid products with \u201chydrogenated\u201d or \u201cpartially hydrogenated\u201d fats.<\/p>\n
\n<\/strong>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 \u201cmilk\u201d and \u201clive cultures,\u201d and not \u201cfructose\u201d or \u201cpreservatives.\u201d<\/p>\n
\n<\/strong>Many companies put the word \u201cnatural\u201d on processed products like chocolate cereals or cookies, even though they contain preservatives and artificial flavors. For example, a packaged cake may say \u201cnatural vanilla flavor,\u201d 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 \u201cnatural\u201d without explanation.<\/p>\n
\n<\/strong>An example is breakfast cereals advertised as \u201crich in vitamin D\u201d but actually containing large amounts of sugar and syrup. The vitamin is artificially added to \u201cboost\u201d nutritional value. If you want to get vitamins naturally, choose fresh fruits and vegetables instead of products with \u201cfortification.\u201d An apple or a handful of nuts provides natural nutrients without additives.<\/p>\n
\n<\/strong>Many throw away milk or yogurt immediately after the \u201cbest before\u201d 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.<\/p>\n
\n<\/strong>If you buy a juice that states \u201corange flavor\u201d but does not mention juice, it likely contains artificial flavors and little or no real juice. On the contrary, a juice labeled \u201c100% natural orange juice\u201d or \u201cnatural orange extract\u201d has higher nutritional value. The same goes for yogurts with \u201cstrawberry flavor\u201d that may contain no strawberries at all.<\/p>\n
\n<\/strong>When choosing olive oil, prefer bottles labeled \u201cextra virgin\u201d 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., \u201colive oil from 2024 harvest,\u201d and the producer, which guarantees freshness and quality. Buying oil in a dark glass bottle protects it better from light.<\/p>\n
\n<\/strong>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.<\/p>\n