Label Literacy
67% of consumers misunderstand serving sizes (FDA study). Master these label-reading skills:
The 5-Second Checklist
- Serving size: Compare to what you actually eat
- % Daily Value: 5% or less = low, 20%+ = high
- Ingredients: First 3 = majority of product
Red Flag Ingredients
- Hidden sugars: 56+ names including “evaporated cane juice”
- Industrial oils: Soybean/canola often indicate ultra-processing
- Artificial sweeteners: May disrupt gut microbiome (Nature study)
Label Loopholes to Know
“Natural”: No FDA definition
“Light”: Could refer to color not calories
“No added sugar”: May contain sugar alcohols
Smart Shopping Strategies
- Shop perimeter first (whole foods need no labels)
- Use apps like Think Dirty® to scan products
- When in doubt, choose shorter ingredient lists
Organic Decoder
- 100% Organic: All ingredients certified
- Organic: 95%+ ingredients certified
- “Made with organic”: 70%+ ingredients certified
Pro Tip: If your great-grandmother wouldn’t recognize it as food, reconsider.
