As a registered dietitian and health educator, I taught my patients, clients, and readers how and why they should read the food label. For many years, my emphasis had been on the Nutrition Facts Label, which included portion size, calories, the macronutrients like carbohydrate, dietary fiber, protein, and fat, and micronutrients like sodium as well as the % Daily Value (%DV) for many nutrients based on a 2000-calorie diet.
But, under the Make America Healthy Again agenda, we now know the ingredient list should be prioritized for you and your families’ long-term health as well as protein, dietary fiber, and sugar. Become an ingredient investigator and eat less of the foods that contain unhealthy food ingredients and additives.
Reading Food Ingredient Labels Are Necessary for Your Long-Term Health
Jumpstart your health by reading food ingredient labels, which is important for several reasons related to health, safety, and making informed choices because:
- It Helps You Make Healthier Choices.
- You can compare products and choose ones with less sugar, saturated fat, or sodium.
- Allows you to pick items with healthier ingredients like whole grains, healthy oils, and fewer additives.
- It helps you prioritize the Main Ingredients in the Food Item.
- Ingredients are listed by weight – the first ingredient is the most abundant. Example: If sugar is first, it means it’s the main ingredient.
- This helps you judge how nutritious the product is.
- It Helps You to Avoid Harmful Ingredients.
- Some processed foods include trans fats, high-fructose corn syrup, or artificial additives that may negatively affect your health.
- Sugar can go by many names:
- High-fructose corn syrup
- Cane juice
- Dextrose, maltose, sucrose, fructose
- Honey, agave nectar, molasses, etc.
- It Helps You Check for Allergies or Food Sensitivities You Might Have.
- For people with allergies (e.g. nuts, dairy, gluten, soy) or intolerances (e.g. lactose, gluten), labels help identify dangerous or irritating ingredients.
- This can prevent serious allergic reactions or digestive issues.
- It Helps You if You are on A Special Diet to Make a Better Choice.
- If you’re on a diabetic, heart-healthy, keto, vegan, or low-sodium diet, labels help ensure you’re eating foods that match your goals.
- You can check for hidden animal products, sugars, or carbs.
- It Helps You to Identify any Food Additives and Preservatives.
- Some people choose to avoid artificial colors, sweeteners, or preservatives.
- Examples: sodium nitrite, MSG, BHA/BHT, artificial colors/flavors. These are often in processed or shelf-stable foods.
- Label ingredients reveal what’s really in the product beyond the marketing on the front.
- It Helps Prevent You from Buying Based on Marketing Misinformation.
- Just because a product says “natural,” “whole grain,” or “low-fat” doesn’t mean it’s healthy.
- The ingredients list tells the truth—for example, “whole grain” could still be loaded with sugar.
Barbara Day, M.S., R.D. is a registered dietitian with a Master’s in Clinical Nutrition and Chief Blog Organizer for DayByDayLiving.net. She has worked as a research nutritionist for the U.S. military and as a performance consultant for Navy SEALs, university athletic programs, and professional sports teams. Barbara authored Fast Facts on Fast Food for Fast People and the High Energy Eating Sports Nutrition Workbook. A former publisher, radio host, and longtime health advocate, she has spent over 60 years promoting healthy lifestyles. She is also a mother, grandmother of 13, and serves as the Grammy Grizzlies National Group Leader for Moms for America.