Understanding Labels

0 of 5 lessons complete (0%)
Exit Course

Understanding Labels and Why it Matters

How to Decode Nutrition Labels

You don’t have access to this lesson

Please register or sign in to access the course content.

How to Decode Nutrition Labels

Now that you know how to spot hidden animal products and gluten, it’s time to learn how to decode the full nutrition label. Ingredient lists and nutrition facts panels can be powerful tools—when you know how to read between the lines.

Food manufacturers design labels to distract, confuse, or mislead consumers. But once you know what to look for (and what to ignore), you’ll be able to scan a product in seconds and make informed decisions that align with your health goals and values.

Title Understanding labels 4

The Nutrition Label: What Really Matters

Let’s start with the Nutrition Facts Panel. While the numbers can be useful, they don’t tell the whole story. Here’s how to use it effectively:

1. Serving Size Tricks

Manufacturers often list unrealistically small serving sizes to make the product appear healthier. Always check the serving size and compare it to how much you’d realistically eat.

2. Ingredient Hierarchy

Ingredients are listed by weight—from most to least. If the first few ingredients are sugar, oil, or flour, you know what you’re really eating.

3. Added Sugars

Look for “added sugars” in grams. Many products that seem healthy (granola, nut milk, sauces) contain hidden sugar. Aim for as close to 0g as possible.

4. Fats: Don’t Just Count Them—Identify Them

Pay attention to the type of fat, not just the amount. Watch out for:

  • Saturated fat (from coconut oil, palm oil, etc.)

  • Trans fats (can hide under “partially hydrogenated oils”) Whole plant foods contain natural fats (like flax, chia, or nuts) that are healthy in moderation.

5. Fiber Is Your Friend

Fiber is a key indicator of how whole a product is. The higher, the better. Look for at least 3g per serving in snacks, cereals, or breads.

6. Sodium

Many plant-based processed foods (meat alternatives, soups, sauces) are loaded with salt. Aim for less than 300mg per serving whenever possible.

Ingredient List Red Flags

This is where the truth lives. Here’s what to watch for:

1. Long, Unrecognizable Ingredients If you can’t pronounce it and wouldn’t cook with it at home, question it.

2. Multiple Forms of Sugar Look for: cane sugar, brown rice syrup, dextrose, maltodextrin, fructose, agave, maple syrup, etc. Manufacturers often use several forms to hide total sugar content.

3. Oil in Disguise Words like “expeller-pressed,” “cold-pressed,” or “organic” don’t make oil healthy. Common oils to avoid:

  • Canola oil

  • Palm oil

  • Sunflower or safflower oil (especially refined)

4. “Natural Flavors” This is a vague, catch-all term that can include animal-derived or synthetic ingredients. Choose products where the source of flavor is clear, or contact the company to ask.

5. Preservatives & Additives Common ones to avoid include:

  • Sodium benzoate

  • Potassium sorbate

  • TBHQ

  • Artificial colorings and flavorings

6. Gluten Clues Even if a product doesn’t say “contains wheat,” look for malt, brewer’s yeast, or hydrolyzed wheat protein in the ingredients list.

Marketing Buzzwords to Ignore

  • “All Natural” – not regulated, means nothing

  • “Plant-Based” – can still contain oils, sugar, and additives

  • “Non-Dairy” – may still include casein or whey

  • “Whole Grain” – could mean a small percentage of whole grains mixed with refined ones

  • “No Added Sugar” – may still contain concentrated fruit juices or artificial sweeteners

Quick Takeaways:

  • Read the ingredient list before the nutrition panel. That’s where the truth is.

  • The shorter and more recognizable the list, the better.

  • Watch out for added sugars, refined oils, vague flavorings, and gluten aliases.

  • High fiber and low sodium are good indicators of quality.

  • Ignore flashy buzzwords on the front of the package—they’re marketing, not truth.

Tips for Mastery:

  • Use the “first five” rule: if the first five ingredients are whole foods, it’s probably a good option.

  • Compare similar products side by side to spot the better choice.

  • Keep a few trusted, label-friendly brands in rotation to save time.

  • If it doesn’t pass your label scan in under 30 seconds, it’s probably not worth it.

Next up, you’ll get to apply all of this in real-life situations and learn grocery store hacks to make shopping easier, faster, and more enjoyable.