When you walk into a supermarket, the shelves are filled with food items making bold health claims — “low fat,” “high protein,” “sugar-free”. But do these claims always mean a product is truly healthy? Not necessarily. The real truth lies in the nutrition label — a small but powerful section on the packaging that tells you exactly what’s inside your food.
Most people glance at it briefly, but if you know how to read it like a nutrition expert, you can make better choices for your health, weight, and energy levels. Ahmedabad-based Nutritionist Dr. Rushikesh Trivedi shares insights on how to decode food labels so you can shop smarter and eat better.
1. Start with the Serving Size
Before diving into calories or nutrients, check the serving size listed at the top of the label. All the numbers below are based on this serving.
- If the serving size is 30 grams but you eat 60 grams, you’re doubling the calories, fat, sugar, and everything else.
- Many people unknowingly consume more because they assume a package is one serving when it might be two or three.
Expert Tip: Compare the serving size to your usual portion to get a realistic picture of how much you’re actually consuming.
2. Look at Calories in Context
Calories tell you how much energy you’ll get from one serving of the food.
- Around 2,000 calories per day is standard for an average adult, but your personal needs may vary depending on age, gender, activity level, and health goals.
- A snack with 200 calories might seem small, but if you eat it three times a day along with your regular meals, that’s an extra 600 calories daily.
Expert Tip: Instead of obsessing over calorie count alone, focus on calories vs. nutrition quality. A 200-calorie portion of nuts is far more beneficial than a 200-calorie packet of chips.
3. Check the Macronutrients: Carbs, Proteins & Fats
Carbohydrates:
- Aim for complex carbs (whole grains, legumes) rather than refined carbs (white bread, sugary snacks).
- Watch for “Total Sugars” and “Added Sugars” — the latter should ideally be less than 25 grams per day for adults.
Proteins:
- Look for foods with good protein content, especially if you’re vegetarian or vegan.
- 5–10 grams of protein per serving in snacks or meals is a good range.
Fats:
- Prefer foods with unsaturated fats (nuts, seeds, olive oil) over saturated and trans fats.
- Keep trans fat as close to 0 grams as possible — it’s harmful even in small amounts.
4. Watch Out for Sodium (Salt)
High sodium intake is linked to high blood pressure and heart problems.
- Limit sodium to less than 2,300 mg/day (about one teaspoon of salt).
- Many packaged foods, sauces, and snacks contain more sodium than you expect.
Expert Tip: Even if a product doesn’t taste “salty,” it might be high in sodium — always check the label.
5. Don’t Be Fooled by Marketing Words
Terms like “natural,” “light,” “low-fat,” “sugar-free” can be misleading:
- Low-fat products often add extra sugar to compensate for flavor.
- Sugar-free might still contain artificial sweeteners, which may not suit everyone.
- Multigrain doesn’t always mean whole grain — check the ingredients list to see the first grain mentioned.
6. Decode the Ingredients List
This is where the real truth lies. Ingredients are listed in order of weight — the first few make up most of the product.
- If sugar, refined flour, or hydrogenated oil appears in the top three, it’s likely an unhealthy choice.
- Fewer ingredients generally mean a less processed, more wholesome product.
Expert Tip: If you can’t pronounce half the ingredients or they sound like a chemistry experiment, consider avoiding it.
7. Spot Hidden Sugars
Sugar can hide under many names:
- Sucrose, fructose, maltose, dextrose, corn syrup, cane juice, honey, agave nectar, molasses.
- Even “healthy” sounding ones like honey or coconut sugar should be consumed in moderation.
Expert Tip: The more sugar varieties listed, the more likely it’s a heavily sweetened product.
8. Pay Attention to Fiber
Fiber is essential for digestion, satiety, and stable blood sugar.
- Aim for at least 3–5 grams of fiber per serving in cereals, breads, and snacks.
- Low-fiber foods cause blood sugar spikes and leave you hungry sooner.
9. Compare Products Before Buying
Two similar-looking products can be completely different nutritionally.
- Use the “per 100 grams” column to compare nutrient content between brands.
- Always check protein, sugar, sodium, and fiber side by side.
10. Practice Makes Perfect
Reading food labels takes practice, but over time, it becomes second nature.
- Start with one or two key areas (like added sugars and sodium) and gradually include others.
- In a few weeks, you’ll be making healthier choices without even thinking about it.
Why This Matters
By learning to read food labels like a nutrition expert, you take control of your health. You’ll:
- Avoid hidden sugars, unhealthy fats, and excess sodium.
- Get the right balance of nutrients for your body.
- Support weight management, energy levels, and disease prevention.
Work With an Expert for Better Results
While food labels give you information, you still need to know how to apply it to your personal needs. This is where expert guidance can make all the difference.
Ahmedabad’s trusted Nutritionist Dr. Rushikesh Trivedi helps individuals and families create personalized nutrition plans based on their lifestyle, health conditions, and goals. Whether you want to lose weight, manage diabetes, improve energy, or simply eat healthier, Dr. Trivedi’s expertise ensures you make food choices that truly benefit your body.
Take the first step towards healthier eating today!
📞 Call: 099133 30931 to book your consultation with Dr. Rushikesh Trivedi and start making smarter choices for a healthier, happier life.