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In today's food market, labels are often designed to catch your eye and convince you that the product is very healthy for you. However, beneath these appealing claims lies a maze of information that can be difficult to navigate. Here’s a guide to help you cut through the marketing jargon and make truly informed choices when reading food labels.

1. Don’t Be Fooled by the Front of the Package

The front of a food package is designed to sell. Words like “natural,” “whole grain,” or “fat-free” are often prominently displayed, but these terms can be misleading. Instead of relying on front-of-package claims, flip the product over and dig into the Nutrition Facts label and ingredients list.

Tip: If a product makes a bold health claim, like “low fat,” check to see if it compensates with added sugars or sodium.

2. Understand Serving Sizes—They’re Not Always Realistic

Serving sizes on food labels are often smaller than what people typically consume in one sitting. This can make a product appear healthier by minimising calorie, sugar, and fat content per serving. Always compare the serving size listed with the actual amount you plan to eat.

Tip: Multiply the nutritional values by the number of servings you’re likely to consume to get a more accurate picture.

3. Spot Hidden Sugars

Sugar comes in many forms, and manufacturers often use several types to prevent “sugar” from being the first ingredient. Look out for names like dextrose, maltose, barley malt, and fruit juice concentrate, which are all forms of sugar.

Tip: The closer these sugars are to the top of the ingredients list, the more sugar the product contains.

4. Beware of “Health Halos”

Some products use “health halos” to appear better for you than they really are. For example, products labelled as “organic” or “gluten-free” might still be high in sugar, calories, or unhealthy fats. These labels can create a false sense of healthiness, leading you to overlook the actual nutritional content.

Tip: Don’t let “health halos” distract you. Always check the Nutrition Facts label to see the full picture.

5. Prioritise Whole Ingredients

The ingredients list reveals the true nature of a product. Look for items where whole foods, like oats, nuts, or vegetables, are listed first. Avoid products with long lists of unrecognisable or highly processed ingredients, which often indicate low nutritional value and high levels of additives.

Tip: A good rule of thumb is that if you can’t pronounce it, you might want to avoid it.

6. Watch for Sneaky Fats and Sodium

Even if a product claims to be low in one type of fat, it may still contain other unhealthy fats or high levels of sodium. Trans fats and high sodium levels are often hidden in processed foods to enhance flavour and increase shelf life.

Tip: Look for terms like “hydrogenated” or “partially hydrogenated oils,” which indicate the presence of trans fats, and keep an eye on the sodium content to avoid exceeding daily limits.

7. Use Technology to Your Advantage

While food labels provide the basics, apps like TruthIn can offer a deeper dive into what you're really consuming. TruthIn allows you to compare product ratings and find healthier alternatives based on your dietary preferences. This way, you can make smarter choices without getting lost in the jargon.

8. Be Skeptical of Bold Claims

Terms like "light," "natural," or "no added sugar" can be misleading. For example, “no added sugar” doesn’t mean the product is sugar-free; it may still contain natural sugars or other sweeteners. “Light” products might reduce fat but add more sugar or sodium to maintain flavour.

Tip: Don’t rely on these claims alone. Always verify by reading the full Nutrition Facts label and ingredient list.

Conclusion

Navigating food labels can be tricky, but with the right strategies, you can make informed choices that truly benefit your health. Don’t be swayed by marketing buzzwords or front-of-package claims—dig deeper into the nutrition facts and ingredients to uncover the real story behind what you’re eating. Incorporating tools like the TruthIn app can further simplify this process, helping you see through the marketing and make choices that align with your health goals. Remember, an informed consumer is a healthier consumer.

Explore TruthIn today and empower yourself with the knowledge you need to make confident, healthy food choices.