1. Start with the serving size Always check the serving size at the top of the label. All nutritional information is based on this amount, so adjust accordingly if you eat more.
2. Check the ingredients list Ingredients are listed in descending order by weight. The first few ingredients are the most significant, so look for whole, natural foods at the top. Avoid items with long, unpronounceable names and lengthy ingredient lists.
3. Watch for added sugars Added sugars can sneak into many products, leading to health issues like obesity and diabetes. Common names include sucrose, glucose, and high-fructose corn syrup. Aim for products with less than 5g of added sugar per serving.
4. Identify Harmful Preservatives Be cautious of preservatives like BHA, BHT and sodium nitrites, often used in processed meats, which may pose cancer risks. Choose items with fewer preservatives when possible.
5. Look for Nutritional Claims Terms like "low-fat" or "sugar-free" can be misleading. Always check the actual nutritional values rather than relying solely on these claims.
6. Check for Allergens Food labels must highlight common allergens like nuts, gluten, and dairy. Always read these sections to avoid potential allergic reactions.