Understand Health Literacy Blog

The Easiest Way to Read a Food Label (No Science Degree Needed) – Part Three

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by

Helena Sampaio
in

Quick recap from Parts One and Two

  • Use the 5%–20% Rule for %DV (Percent Daily Value):
    • 5% DV or less = low
    • 20% DV or more = high
  • Aim lower for sodium, saturated fat, and added sugars.
  • Aim higher for fiber, vitamins, and minerals.
  • %DV helps you compare brands fast.

Today:

Short on time? You can still make smart choices in the grocery aisle. This post gives you quick, practical tips you can use today—without memorizing a textbook. Let’s go!

Soda

  • Try sparkling water. Add lemon slices, fruit pieces, or mint. Have fun with flavors.
  • Not ready to quit soda completely? Save it for rare occasions and small amounts. Stick to 1 can max—even if it’s sugar-free. Remember: sodas often include additives.

Tomato Sauce

  • Look for “no salt added.” That cuts sodium right away.
  • Miss the flavor? Pick versions with herbs, like basil or oregano.

Bread and Cereals

  • Choose “100% whole wheat,” not just “wheat.” Whole-wheat means more fiber.
  • Pick options with no added sugar. Add fruit for sweetness—you won’t miss the sugar.
  • Choose cereals or granola bars with no added sugar or very little added sugar—and go for more fiber.
  • Compare brands for less sodium.

Yogurt

  • Choose plain yogurt with no added sugar. Want it sweeter? Stir in fruit.
  • Spice it up with cinnamon, nutmeg, or vanilla extract.

Bagged Snacks

  • Swap chips for air-popped popcorn with a little salt. You’ll cut sodium and fat but keep the crunch.

Nuts and Seeds

  • Go for unsalted or “lightly salted.”
  • Choose options with no added sugar or candy coatings.

Canned Foods

  • Choose “no salt added” or “low sodium,” and “no added sugar” when possible.
  • Rinse canned beans under water to remove extra sodium.

Meats and Deli Meats

  • Choose unprocessed meats most of the time. Processed meats include ham, hot dogs, salami, and sausages.
  • If you do buy processed meats, look for:
    • low sodium
    • lower fat
    • no sugar added
    • no nitrates or nitrites added
    • fewer additives

Oils and Spreads

  • Pick vegetable oils like olive oil or avocado oil.
  • Butter is okay in small amounts—keep saturated fat lower overall.

A quick reminder before you buy

  • Make a simple shopping list. It helps you focus and avoid impulse buys.
  • Don’t grab “deal” items before you apply today’s tips.
  • Always check the date on packages (“Best By” or “Use By”). Make sure you’ll eat it before it expires.

Label lingo to watch

  • “Light”: fewer calories or less fat than the original—but it might have more sugar.
  • “Multigrain”: can be several refined grains. It’s not the same as whole grain.
  • “No sugar added”: nothing extra was added, but natural sugars can still be high. Always check “Total Sugars” and “Added Sugars.”
    • The American Heart Association suggests, for the whole day, no more than 25 g (6 teaspoons) for women and no more than 36 g (9 teaspoons) for men. Look at your overall eating pattern. Include sugars from the packaged or canned foods you’re buying. Cut back if you’re going over those amounts.
  • “Organic”: refers to how food was produced. It doesn’t guarantee less sugar, salt, or calories.

Printable Mini-Checklist

Use this when you shop:

  • %DV: Under 5% for sodium, sat fat, added sugars; over 20% for fiber.
  • Ingredients: shorter lists, fewer additives.
  • Bread/cereal: “100% whole wheat,” higher fiber, low added sugar.
  • Yogurt: plain, then add fruit or spices.
  • Snacks: air-popped popcorn instead of chips.
  • Nuts/seeds: unsalted or lightly salted, no sugar coatings.
  • Canned: “no salt added” or “low sodium,” “no added sugar”; rinse beans.
  • Deli meats: low sodium, no nitrates/nitrites, fewer additives.
  • Oils: olive or avocado; go easy on butter.
  • Check dates: “Best By” or “Use By.”

Key takeaway

Health matters. Healthy choices help protect your health.

But nothing replaces the joy of eating.

We eat because we enjoy it—we don’t eat labels.

Make healthy choices without losing the pleasure of food.

Save and share

  • Save this post for your next grocery trip.
  • Share with a friend who’s trying to eat healthier.
  • Small steps, big wins. You’ve got this!

Disclaimer: This post is for general information only and is not medical advice. For personal nutrition or medical guidance, talk with your healthcare professional.

References