Understanding food labels can be a daunting task, especially with the overwhelming amount of information—and sometimes misinformation—available. It’s easy to get confused and misled, but knowing what to look for and what to avoid can help you make healthier and more informed choices.

When it comes to understanding food labels, the first step is to familiarise yourself with the layout. Food labels typically contain a variety of information, including a list of ingredients, nutritional information, and claims about the product. The ingredient list is a great place to start as it is usually in descending order, meaning the first ingredient listed is the most predominant in the product, followed by the second, and so on. This can help you identify if a product is mainly made up of healthy, whole food ingredients or if it contains a lot of added sugars, preservatives, or other undesirable additives.

Keep an eye out for hidden sugars, as they can be listed under various names, such as fructose, glucose, maltose, sucrose, syrup, or anything ending in “-ose.” These added sugars can quickly add up, contributing to excessive calorie intake and potential health issues. Similarly, watch out for trans fats and high levels of sodium, as these can be detrimental to your health. Trans fats, often listed as “partially hydrogenated oils,” can raise your bad cholesterol and lower the good kind, increasing the risk of heart disease and other health problems.

It is also beneficial to pay attention to serving size, as this can significantly impact the nutritional content. Some products may appear healthier at first glance due to a small serving size, but if you typically consume a larger portion, the nutritional values will differ. For example, a serving size for ice cream might be half a cup, but if you usually eat a full cup, you need to double the listed calories, fat, and sugar content.

Nutrition claims are another aspect to consider. Terms like “light,” “reduced,” “low-fat,” or “natural” are often used to attract consumers, but they may not always mean what you think. Regulatory bodies oversee these claims, but there is still room for interpretation and manipulation. For instance, a “reduced sugar” claim may be valid, but the product could still be loaded with other forms of added sugars.

In addition to what you should look for, it’s also essential to know what to avoid. Be cautious of health halos, where marketing and packaging imply a product is healthier than it is. Fancy-sounding or ancient-grain ingredients may be highlighted, but the overall product could be highly processed. Likewise, be wary of “free-from” claims, such as “gluten-free” or “dairy-free,” as these products may still be highly processed and loaded with undesirable additives.