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Date: 23-apr-2025
Ever picked up a “healthy” snack and later realized it was packed with sugar or additives? You’re not alone. In a world where food marketing is designed to sell — not inform — knowing how to read a food label can help you make better decisions for your health, budget, and lifestyle.
This might sound obvious, but it's the part most people overlook. Everything on the label — calories, sugar, fat — is based on the listed serving size. If a bag contains two servings and you eat the whole thing, you’re getting double the listed numbers.
Calories give you a rough idea of how much energy a food provides, but it’s not the full story. 200 calories from almonds is not the same as 200 calories from soda. Focus more on where the calories come from: protein, carbs, or fat — and less on the number alone.
Sugar is sneaky. Even foods labeled “low-fat” or “healthy” can contain multiple forms of added sugar. Look at the ingredients list for names like:
Pro Tip: If sugar (in any form) is one of the first 3 ingredients, it's probably too much.
Even if the label says “0g trans fat,” it may still contain small amounts if partially hydrogenated oils are listed in the ingredients. These fats are linked to heart disease and inflammation. Best to avoid them completely.
Foods rich in fiber and protein tend to keep you full longer and support better energy levels. Look for whole food ingredients like:
The ingredient list is where the real story is. Ingredients are listed in order of quantity — the first few make up the bulk of the product. A long list of hard-to-pronounce chemicals? That’s usually a red flag.
You don’t need to be a scientist to read food labels — just a little curiosity and awareness goes a long way. Over time, you’ll start recognizing patterns and choosing foods that truly support your health and goals.
Next time you're grocery shopping, take an extra minute with that label. Your body will thank you.
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