Food labels can be confusing, especially when every product claims to be healthy. Learning how to read labels gives you control over what you are putting into your body.

Start with the ingredient list. Ingredients are listed in order of quantity, from highest to lowest. If sugar, refined flour, or unhealthy oils appear at the top, it is a sign the product may not be the best choice.

Next, look at the nutrition facts. Pay attention to serving size first. Many people think they are eating one serving when the package actually contains two or three. This affects calorie and nutrient intake more than most people realize.

Focus on key nutrients like fiber, protein, and sodium. Higher fiber and protein help you feel full longer. Lower sodium is better for heart health, especially for processed foods.

Marketing terms like natural, light, or organic can be misleading. These words do not always mean the product is nutritious. Labels are helpful, but they should support your decision, not replace common sense.

Understanding food labels takes practice, but once you get used to it, shopping becomes easier and more empowering. You start choosing foods based on facts, not just packaging.