7 Hidden Messages On Packaged Food Labels You’re Not Noticing

by Kiersten Hickman for “Eat This, Not That”

We spoke with a registered dietitian about the specific things you should be looking for in a food label. As you peruse items in your grocery store and see foods with labels like "heart-healthy" and "all-natural," it almost seems like every item in the store has some kind of healthy spin to it. While those front labels try to make their foods sound healthier, the nutrition food labels can reveal a very different, but true picture.

In order to learn how to properly read nutrition labels and look for any hidden messages the front of the box may be missing, we spoke with Maggie Michalzcyk, RDN and founder of OnceUponAPumpkinRD.com, about what specific things to look for in your food labels. The next time you go to pick up snacks to stock up on, here's how to make sure those snacks are truly healthy.

1). Look for high fiber & high protein: When it comes to picking out her snacks, Michalzyck says she likes to look for higher counts of fiber and protein. "You want the snack to be giving you nutrition like protein and fiber to tie you over to the next meal and not a ton of sugar," says Michalzyck. If you're looking for snacks that actually make you feel full and have nutritional benefit, look for these two things.

2). Be mindful of the sugar count: "People should look out at the sugar content," says Michalzyck. "Check ingredients on packaged goods—you may not expect there to be sugar alcohols, multiple types of sugar, and other ingredients, but there can be." Make sure to calculate how much sugar you should eat in a day so you can calculate the proper amounts.

3). Be wary of a long ingredient list: "A super long ingredient list is a telltale sign that the product is not the healthiest," says Michalczyk. "It's important to read the ingredient list, especially if you have allergies or sensitivities or just prefer to say away from a certain ingredient. Maybe you think there would never be two different types of sugar in your frozen ravioli, only to read the label and find out that there is."

4). The order of the ingredient list matters: Ever wonder why the list of ingredients on a label isn't just in alphabetical order? That's because the order of the list matters! "Ingredients are listed in predominance of weight in the ingredient list—the thing it has the most of is first," says Michalcyzk. Check what the first few ingredients are to know what that item is really made of.

5). Note where sugar is on the ingredients list: Is sugar first on the ingredient list? You may want to put that item right back on the shelf! "One thing to know about sugar content is that you can know that the sugar will be high if you look at the ingredient list and sugar is one of the first few things listed," says Michalzyck. "More often than not when I see sugar as the first ingredient, I don't need to look at the rest because I will start looking for a different (healthier) alternative."

6). Look for high fructose corn syrup: If there's one ingredient to avoid, it's high-fructose corn syrup. "I say try to stay away from high fructose corn syrup in any and all products," says Michalczyk. High-fructose corn syrup is a sweetener chemically similar to sugar (derived from corn syrup) and studies have shown that frequent consumption of this product has contributed to obesity and related health issues, according to Mayo Clinic.

7). Look at the calories per serving:  A packaged good may have more than one serving in some products, so make sure you pay attention to the calories per serving, how large that serving actually is, and how many serving each package contains. When you use it, be sure to measure it out so you an account for the proper amount of calories.

8). The types of fat matter: While some think having foods with fat in it is unfavorable, it's actually healthy to have a reasonable amount of fat in your diet—it’s a longer burning fuel and helps you feel full. However, knowing the different types of fat will matter when reading a nutrition label. According to Mayo Clinic, limit your saturated fat count to less than 10 percent of target calories per day. As for trans fat, while some trans fats are created naturally in some foods (but in very small amounts), most items with partially hydrogenated trans fat can increase blood cholesterol, LDL cholesterol, and triglyceride levels. In short, it could increase your risk of cardiovascular disease. In short, be wary of items with a high trans-fat count.