Why you should always check the nutrition label — even on “healthy” foods
Ever picked up a product that seemed healthy at first glance, only to realise later it wasn’t quite what you thought?
That’s the power of packaging — and the problem with relying only on what’s on the front of the label.
From “all-natural” to “keto-friendly” to “99% fat-free,” clever marketing can make anything sound healthy. But the truth? The real story is on the back — in the ingredients list and nutrition panel.
Let’s break down exactly why checking the nutrition label matters and what to look for when you're shopping.
🛒 Why reading nutrition labels matters
Whether you’re tracking macros, fuelling your workouts, or just trying to make more informed choices, reading food labels gives you real insight — not just the highlights brands want you to see.
If you’re not sure what to focus on, start with these three key details that matter most for fat loss:
1. Serving size – this tells you how much the nutrition info actually applies to (and it’s often smaller than what you'd typically eat).
2. Calories – knowing your intake helps with weight management and goal tracking.
3. Added sugars – sneaky sugars pop up even in savoury items, and they can add up fast if you’re not paying attention.
Once you’ve got those covered, here are a few more helpful label-reading skills:
1. Hidden sugars
Products labelled as “low fat” or “healthy” are often packed with added sugars to compensate for flavour. Even savoury items like sauces, cereals, and dressings can sneak in extra sweeteners.
What to do:
Check the “sugars” line under carbohydrates. If it’s high (especially per 100g), and you weren’t expecting that sweetness… it’s a red flag. Also, check the ingredients list for words like glucose syrup, fruit juice concentrate, or maltodextrin — they all count as sugar.
2. Serving size sleight of hand
That granola might say 120 calories… but is that per 1/3 cup serve when you usually eat a full bowl? Food packaging often lists deceptively small serving sizes to make the product seem lighter.
What to do:
Compare the “per serve” and “per 100g” columns. If you're tracking macros or calories, this helps you adjust for real-world portions.
3. Ingredients list
You want foods made with real, recognisable ingredients. A long list of things you can’t pronounce or don’t keep in your pantry usually signals a highly processed product.
What to do:
Look for short ingredient lists and whole food components. For example: oats, dates, nuts = ✅. Maltodextrin, thickeners, colours = 👀
4. Macronutrient balance
The most satisfying foods tend to include a balance of protein, fats and carbs. This is especially important if you're trying to manage blood sugar, hunger, or energy dips throughout the day.
What to do:
Aim for options with at least some protein and fibre, and avoid products made purely of refined carbs unless it’s intentional (like a pre-workout carb hit).
5. Additives and preservatives
Not all additives are evil, but some are worth avoiding — especially when better options exist. Preservative 202 and anticaking agent 460 are common in plastic-packaged and pre-shredded items, for example.
What to do:
Choose full cheese blocks over shredded to skip the anticaking agent. Pick glass jars over plastic to avoid extra preservatives. These small swaps add up.
6. Misleading health claims
Words like “keto,” “vegan,” “natural,” or “gluten-free” don’t automatically mean nutritious. A product can tick those boxes and still be ultra-processed or low in essential nutrients.
What to do:
Ignore the flashy claims and flip the product over. What’s inside is what counts.
⚠️ What not to stress about
Some parts of the label are less helpful than they seem:
Marketing claims like “no sugar added” or “natural”, these are unregulated or loosely defined.
Long ingredient names that sound scary but are harmless in small amounts (like ascorbic acid = vitamin C).
"Sugar-free" foods that swap sugar for artificial sweeteners or sugar alcohols, while they can have a place, they’re not always the “healthier” option, especially if they cause bloating, cravings or gut issues.
🧠 Final thoughts: the back tells the truth
The front of the packaging is designed to sell.
The back is designed to inform.
If you’re on a health journey, trying to eat more mindfully, or working towards physique goals, label reading is a skill worth having. It puts you back in control.
Want help learning how to read nutrition labels?
I created a visual guide that walks you through it step-by-step.
You don’t have to cut out foods you love — but being informed helps you make swaps that actually support your goals, without the overwhelm.
Curious about more simple nutrition tips? Join me at Flex Food Life and join my Facebook group community for real, practical advice that fits into your lifestyle!
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