Step 1: Start at the Serving Size

At the very top of the label is the serving size — and this number matters more than most people think.

Example: A bag of chips might say 150 calories per serving… but the “serving” is 9 chips. If you eat the whole bag (and let’s be real, who doesn’t?), you’re actually eating 3x that amount.

Check how many servings are in the container.
If the rest of the label seems “low,” look again — it may be per serving, not the whole package.

Step 2: Check the Total Sugar — and the Added Sugar

There’s natural sugar (like in fruit or dairy) and added sugar (the kind manufacturers pour in). Labels break it down now:

• Total Sugar: All sugar, natural or added

• Added Sugar: Just the stuff they put in during processing

Example:
If a yogurt says 17g total sugar, and 13g of it is added — you’re mostly eating sweetener, not nutrients.

Aim for less than 6g added sugar per serving whenever possible.
For reference: 1 teaspoon of sugar = ~4g

Step 3: Skim the Ingredient List

The ingredient list tells the real story.

Here’s the rule: Ingredients are listed in order of quantity.
If sugar, corn syrup, or enriched flour is listed first, that’s the bulk of what you’re eating.

Also look out for:

• 10+ ingredients (usually a red flag for ultra-processing)

• Artificial sweeteners (aspartame, sucralose)

• Hidden sugar names (dextrose, cane juice, malt syrup)

If you wouldn’t cook with it at home, be curious about why it’s there.

Step 4: Look for Protein, Fiber, and Fat — Not Just Calories

Calories matter, but they don’t tell the full story.
To stay full and fueled, check these:

• Protein: Helps with energy, cravings, and metabolism

• Fiber: Slows blood sugar spikes, improves digestion

• Healthy Fats: Support brain function, hormones, and satisfaction

Look for at least 3g of fiber and 5–10g of protein per serving in snacks or meals.

Step 5: Ignore the Front of the Package

This is key. The front of a package is marketing. The back is facts.

Buzzwords like:

• “Heart healthy”

• “Keto-friendly”

• “Whole grain”

• “Made with real fruit”

…often mean very little unless you confirm it on the label.

Example: Fruit snacks that say “made with real fruit” still might be 95% sugar and gelatin. Cereal that says “whole grain” might list sugar and corn syrup first.

Always flip the package over — the front is there to sell you. The back is there to inform you.

Final Takeaway:

Most people weren’t taught to read labels — but that doesn’t mean you can’t start now.

Start simple.
Start by checking the sugar.
Start by choosing snacks with protein.
Start by knowing what’s really in that “healthy” choice.

Because reading a label isn’t about fear or shame — it’s about clarity.

And clarity leads to power.

Final Thought:

Want to go deeper and learn the top ingredients to watch for — plus how to grocery shop smarter without the stress?
Grab our Nutrition Label Mastery mini-course. Learn what most adults were never taught, in less than an hour.

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