Do you really know what you’re eating?

I didn’t—at least, not in the beginning. I’d walk through the grocery store, grab a package of bacon or granola, flip it over and stare at that label like it was written in another language.

What the fudge does this even mean?

If you've ever been there too, don’t worry. I'm going to break down how I read a nutrition label now—what matters, what to ignore, and how to actually use that info to make better choices.

First Things First: What’s Required on a Nutrition Label?

Unless a food product is exempt (like raw produce or very small-scale items), U.S. food labels must include:

• Statement of identity (what the food is)
• Net weight (how much is in the package)
• Manufacturer’s address
• Nutrition Facts panel
• Ingredients list

But there are exceptions. For example, a jar of pure honey doesn’t need an ingredients list—but if that honey has added sweeteners? It does.

Labels are regulated, but they’re also nuanced. And if you're serious about what goes into your body (or you're creating your own product), it’s worth learning the basics.

What I Look for on Nutrition Labels

1. Serving Size

This is the first thing I check. Most people (including me at first) don’t realize the label might only reflect one of several servings in the package. So if I eat the whole thing? I need to multiply everything on the label.

2. Calories per Serving

I keep this in context with my daily needs—but I also try not to obsess. If something is very high in calories, I ask myself: Is it nutrient-dense or just empty filler?

3. Fats—The Good, The Bad, The Ugly

• I avoid anything with trans fats (look for 0g)
• I limit saturated fat and hydrogenated oils
• I seek out monounsaturated and polyunsaturated fats (like those in avocado, olive oil, nuts, and seeds)

4. Sodium

The daily sodium limit is 2,300mg (about a teaspoon of salt). You’d be surprised how fast it adds up in processed or packaged foods.

5. Ingredient List

The shorter the list, the better. I ask: Can I pronounce these ingredients? Would I cook with them at home?
Ingredients are listed in order of weight, so if sugar is first, that’s a red flag.

6. Hidden Sugars

Sugar goes by many names. I’ve learned to scan for these:

Dextrose, glucose, lactose, maltose, sucrose, xylitol, mannitol, corn syrup, maltodextrin, cane juice, maple sugar — it’s all just sugar in disguise.

Quick guideline:

• Yogurt: aim for 7g of sugar or less
• Sauces/dressings: 3g or less

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Common Labeling Terms (and What They Really Mean)

Term	What It Means
Fat-free	< 0.5g fat per serving
Calorie-free	< 5 calories per serving
% Fat-Free	≤ 3g total fat per reference amount
Saturated Fat-Free	< 0.5g saturated fat
Low-Fat	≤ 3g fat per serving
Low-Calorie	< 40 calories per serving
Low-Sodium	< 140mg sodium per serving
High-Fiber	≥ 5g fiber per serving

Don’t let the buzzwords fool you—always check the full label to know what you're really getting.

In Summary: How I Use Nutrition Labels Now

• Start with serving size and multiply if needed
• Don’t fixate on calories—focus on quality
• Prioritize whole ingredients and recognizable names
• Watch for added sugars and sodium
• Use labels as a tool—not a rule

Bonus: Want to Eat Better Without Obsessing?

If you’re tired of decoding every food label and still unsure what to prep each week, the Workweek Lunch Meal Planner can help.

It’s how I streamline my meal prep and make sure what I’m eating actually supports my goals (without making it my full-time job).

✅ Balanced, customizable meal plans
✅ Ingredient transparency (no mystery labels)
✅ Grocery lists and prep tips included
✅ Focused on real food, not restriction

 

10 Ways to Get To Know Your Food Better:

1. Go Organic! The USDA National Organic Standards prohibit the use GMOs so if you're looking for the USDA Organic label...you're good to go

2. Look for the "9" on fresh produce labels to make sure you're safe.
If you see a 5 digit PLU sticker that starts with an "8"... it's genetically modified

3. Be Informed
As of Sept 2013, these are the only US crops grown commercially from GMO seed: alfalfa, canola, corn, cotton, Hawaiian papaya, soy, sugar beets, yellow summer “crook-neck” squash and zucchini.

4. Eat Your Fruits and Veggies
Most fresh produce is non-GMO; sweet corn, Hawaiian papaya, edamame, zucchini and yellow summer squash are the only produce items currently grown commercially from GMO seed*.

5. Consider the Additives
The five most prevalent GMO crops of corn, canola, soy, cotton and sugar beets end up as additives in all kinds of packaged foods as corn syrup, oil, sugar, flavoring agents, thickeners and other additives. Over 70% of packaged food products in North America contain GMOs. Choose organic or Non-GMO Project Verified.

6. Check the Source on Meat and Dairy
Milk, cheese, eggs, beef, chicken and pork could all be from animals that were fed GMO feed. Choose organic or Non-GMO Project Verified.

7. Go Wild
Some farmed fish eat GMO feed. Choose wild-caught seafood or farmed oysters, mussels and clams (they aren’t given supplemental feed).

8. Feel Good About Frozen Food
Most frozen fruits and vegetables are non-GMO. Frozen fruits and vegetables without additives are good non-GMO choices unless from one of these five high-risk crops: sweet corn, Hawaiian papaya, edamame, zucchini and yellow summer squash.

9. Go for Legumes, Dry Grains, Beans, Nuts and Seeds
As long as you avoid corn and soy, choosing dry beans, grains, nuts and seeds is a great way to go non-GMO.

10. Drink Responsibly
All wine and beer labeled either "organic" or "made with organic"  must use non-GMO yeast. Wine grapes and the grains used to make beer are not typically GMO.

*Some GMO versions of apples and other crops are being tested but are not currently approved to be planted for commercial production. GMO versions of tomatoes and potatoes have been approved for planting, but are not currently in commercial production.

You have the right to know what’s in your food!