How to Read a Food Label (Like a Pro)
Food labels are meant to help us make informed choices, but with confusing percentages, tiny print, and long chemical names, they can feel overwhelming. Once you know what to look for, these labels become your best tool for making smarter, healthier decisions.
Here’s your step-by-step guide.
1. Start with Serving Size:
Most nutrition facts are based on “one serving” , but a single package may contain two or three.
Tip: Always check whether the serving size matches how much you’ll realistically eat.
1. Start with Serving Size:
Most nutrition facts are based on “one serving” , but a single package may contain two or three.
Tip: Always check whether the serving size matches how much you’ll realistically eat.
2. Calories in Context:
Calories aren’t “good” or “bad” ,they’re simply energy.
Calories aren’t “good” or “bad” ,they’re simply energy.
- Light snack? Choose lower-calorie foods that still keep you satisfied.
- Pre-workout? Higher calories + protein can help fuel you properly.
3. Scan for Sugar:
Sugar hides under many names: fructose, maltodextrin, corn syrup.
Pick options with low added sugar.
Be wary of “healthy” bars and drinks that sneak sugar near the top of the ingredient list.
Sugar hides under many names: fructose, maltodextrin, corn syrup.
Pick options with low added sugar.
Be wary of “healthy” bars and drinks that sneak sugar near the top of the ingredient list.
4. Keep Ingredients Simple:
Rule of thumb: the shorter the list, the better.
Rule of thumb: the shorter the list, the better.
- Ingredients you recognise = whole food based.
- Long, unpronounceable names = highly processed product.
5. Watch the Salt (Sodium):
Salt sneaks into packaged foods.
Salt sneaks into packaged foods.
- Under 400mg sodium per serving = reasonable for snacks.
- Too much sodium can lead to bloating and blood pressure issues.
Let Tech Do the Work:
Still too confused to decode every packet? That’s where Foodhak comes in.
With the Foodhak app you can:
Still too confused to decode every packet? That’s where Foodhak comes in.
With the Foodhak app you can:
- Scan a food label instantly.
- See nutrient quality, ingredient quality, whole foods content and processing levels.
- Discover smarter swaps that fit your goals.
The Takeaway
Don’t let food labels overwhelm you.
Start simple: check the serving size, spot the sugar, scan the protein, and always read the ingredients list.
Pressed for time? Let Foodhak do the heavy lifting.
Don’t let food labels overwhelm you.
Start simple: check the serving size, spot the sugar, scan the protein, and always read the ingredients list.
Pressed for time? Let Foodhak do the heavy lifting.