Photo by Freepik
Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Confused by Food Labels? Those tiny tables on the back of packets can be overwhelming. Let’s break it down: no science degree is needed.
Photo by Freepik
Always check what one serving actually means. That “low calorie” snack? It might be 3 servings in one pack.
Photo by Freepik
Look at the calories per serving, not per pack. If you eat more than one serving, the math changes really quickly.
Photo by Freepik
Not all fats are bad! Look for: Healthy fats (unsaturated) Watch out for saturated & trans fat.
Photo by Freepik
Sneaky sugar shows up in unexpected foods, like sauces or “healthy” cereal. Less is always better.
Photo by Freepik
Protein keeps you full, helps build muscle, and balances your meals. More protein is usually a better option.
Photo by Freepik
High-fiber foods keep you fuller for longer and aid digestion. Aim for at least 3–5 grams of fiber per serving.
Photo by Freepik
A shorter list means less processed products. If sugar or any oil is in the top 3, rethink it.
Photo by Freepik
It shows how much one serving contributes to your daily needs. Quick tip: 5% or less = low 20% or more = high
Photo by Freepik
You don’t need to obsess; just get familiar. The more you read labels, the smarter your choices get. Start with one item today.
Photo by Freepik