Our independent research projects and impartial reviews are funded in part by affiliate commissions, at no extra cost to our readers. The opinions are our own.
Reading an ingredient label on a box is important for understanding the contents of a food product and making informed choices about what you consume. Here’s a step-by-step guide on how to read an ingredient label:
- Start at the Top: Look at the top of the ingredient label to find the serving size and the number of servings per container. This information is crucial as it will help you determine the nutrients and calories per serving accurately. Measuring your food will give you a much closer calorie and nutrient calculation than eyeballing.
- Check the Ingredients List: The ingredients list is usually located beneath the Nutrition Facts panel. Ingredients are listed in descending order by weight, meaning the first ingredient is the most prominent, and the last ingredient is present in the smallest quantity. So if sugar is first on the list, sugar is the main ingredient in the product.
- Recognize the Ingredients: Try to identify the ingredients listed. Look for real foods and recognizable items. Beware of complex names, additives, or artificial ingredients that you may not recognize. Additives and stabilizes are often added to processed foods and may be harmful to your health.
- Watch for Allergens: If you have allergies or dietary restrictions, carefully scan the ingredients for potential allergens like nuts, soy, wheat, dairy, etc. These are typically highlighted or written in bold to make them easy to spot at the bottom of the label. If you or your family has a known allergy always make sure to read all of the ingredients on the label thoroughly, and also review if the product was made in a plant that handles the allergen.
- Understand Additives and Preservatives: Be aware of artificial additives, preservatives, and colorings. They are usually listed by their common names or E-numbers. If you prefer to avoid these, look for products with simpler ingredient lists or stick with whole foods.
- Check for Hidden Sugars: Watch out for hidden sugars, which can be listed under various names like high fructose corn syrup, sucrose, dextrose, etc. Keep in mind that ingredients are listed by weight, so there may be multiple types of sugar listed separately to appear lower on the list.
- Avoid Trans Fats: Check for any trans fats or partially hydrogenated oils, as these can be harmful to health. Nutrition labels may claim “0 grams trans fat,” but if you see partially hydrogenated oils in the ingredients, the product likely contains some trans fats.
- Be Cautious of Sodium: Check the sodium content, especially if you need to watch your salt intake. Sodium can be found in various forms in the ingredients list.
- Consider Other Nutrients: While the primary focus is on the ingredients, you can also glance at the Nutrition Facts panel to check other nutrient information such as calories, fats, carbohydrates, protein, vitamins, and minerals.
- Look for Certifications: Some products may carry certifications like organic, non-GMO, gluten-free, etc. These can provide additional information about the product’s characteristics.
By following these steps, you can make more informed choices about the food products you buy and consume, leading to healthier eating habits and better overall well-being.
0 Comments