Navigating Labels That Make You or Break You: Start with the Basics
Updated: Jan 25
To fully embrace the energy, it is necessary to focus on what is fueling you.
As you move through this article, I invite you to question how much you already know about food labels, identify any gaps in your knowledge, and consider who benefits from you as you make these decisions — and whether you should take what they say at face value.
What is Covered?
Nutrient Label Basics.
We are going back to the basics. Below is a nutritional label commonly seen on products. For standardization purposes, the FDA chose a 2,000-calorie diet. The first question to ask: Is this the right level for me? If not (which it likely is not), make sure to personalize it to your body, goals, and health.
Let’s Get Label Fluent.
Understand what the industry is telling you—beyond the marketing and buzzwords—and know what is going into your body. First, let’s go over the Daily Value (DV) levels and various claims.
5% DV or Less = LOW source of that nutrient
*aim to have added sugars, sodium, and saturated fat at these levels
20% DV or More = HIGH source of that nutrient
Natural = Worked with natural source at ONE point during process (e.g., apples, rice)
*May include food production and manufacturing methods such as pesticide use or pasteurization
Processed = Any food that has changed from its original raw form (e.g., roasted nuts, tofu, chips, etc)—does not only include unhealthy packaged items
Whole Food = Food that has NOT been processed, typically nutrient-dense (e.g., apples, rice, green beans)
Local = Ideally, food closer to “home”—there is no defined distance to be considered “local”
*Note: check label for location, pesticides, and additives (as it is commonly assumed the food is fresher due to less travel)
Organic = Refers to how a food item is produced—free from artificial chemicals, hormones, antibiotics, and genetically modified organisms (GMOs)
*May have lots of organic sugar, etc—does not equal “healthy” Jump to Organic.
Multigrain = More than 1 type of grain *Likely refined grains unless marked “whole grain”
Made with Whole Grains = May contain a minimal amount, if not in the first 3 ingredients, it is negligible
Fortified/Enriched = Nutrients have been added to a food item (e.g., Vitamin D is added to milk)
Gluten Free = Product does not contain wheat, spelt, rye, or barley
*Many are highly processed and have additional sugars
High Fiber = 5 grams or more per serving
Good Source of Fiber = 2.5 grams or more per serving
Fruit-Flavored = Beware, product may not contain any fruit—only chemicals
Made with Real Fruit = May be concentrated fruit juice or flavoring—not whole fruit
Light = Processed to reduce calories or fat, sometimes watered down
*Check for additions, typically sugar (e.g., aspartame, sucralose)
Low Calorie = 40cal or less per serving, 120cal per 100grams or less for meals
*May be highly processed or high levels of added sugar/sodium
Sugar Free = Less than 0.5 grams per serving
Reduced Sugar = At least 25% less sugar per serving than the regular product
No Sugar Added or Without Added Sugars = No sugar or sugar-containing ingredient is added during processing
*Note: 100% fruit juice has no added sugars; however, it is high in naturally occurring sugars—just because the label says no added sugar does not mean there is no sugar
SUGAR is that YOU? Beet sugar, brown sugar, buttered sugar, cane sugar, caster sugar, coconut sugar, date sugar, golden sugar, invert sugar, muscovado sugar, organic raw sugar, rapadura sugar, evaporated cane juice, confectioner’s sugar, carob syrup, golden syrup, high fructose corn syrup, honey, agave nectar, malt syrup, maple syrup, oat syrup, rice bran syrup, rice syrup, barley malt, molasses, cane juice crystals, lactose, corn sweetener, crystalline fructose, dextran, malt powder, ethyl maltol, fructose, fruit juice concentrate, galactose, glucose, disaccharides, maltodextrin, maltose + more. YES, I am SUGAR.
Fat Free = Less than 0.5 grams of fat
Saturated Fat Free = Less than 0.5 grams of saturated fat
Trans Fat Free = Less than 0.5 grams of trans fat
*Note: manufacturers will make super small servings to meet the category (even though it does e.g., salad dressings, or lists hydrogenated vegetable oil)
Low Fat = 3 grams or less of total fat
*Check for additions typically sugar (e.g., aspartame, sucralose)
Low Saturated Fat = 1 gram or less of saturated fat
Reduced Fat or Less Fat = At least 25% less fat than the regular version
Sodium Free or Salt Free = Less than 5 mg per serving
*General Recommendation: sodium intake under 2,300 milligrams (mg) per day
Reduced Sodium or Less Sodium = At least 25% less sodium than the regular version
Label Background: 1990, 2016, 2025.
Let’s take a snapshot of the labeling background: Where did it start, and how has it changed?
In 1938, the Federal Food, Drug, and Cosmetic Act marked significant legislation that empowered consumers, influencing future regulations, including the Nutrition Labeling and Education Act of 1990 (NLEA), which resulted in 23 documents addressing problems and calling for an updated label to reform nutrition and health. There were significant strides in the pharma industry post WW2, which paved the way for more focus on chronic degenerative diseases, which were increasingly linked to lifestyle (i.e., diets). Ways to combat this were educating consumers on the ingredients inside food products and medication.
In 2006, “trans fat” was added to the label. In 2016, the FDA updated serving sizes and %DV (with certain measurements like “added sugars”) to align with evolving evidence. This year, effective as of February 2025, the FDA updated a final ruling of nutrient “healthy” content claims on the labeling of food products. The new claim differs from the 1994 ruling in 6 ways:
Frameworks based on Food Group Equivalents (FGEs) and nutrients to limit (NTL) rather than individual nutrient thresholds (e.g., levels of fat, sodium, calcium, iron, etc)
To qualify, products must include minimum amounts of specific food groups (e.g., ½ cup veg/fruit) rather than ≥10% DV of one of six nutrients (A, C, calcium, iron, protein, fiber) impeding fortification workarounds.
For saturated fat, the product must be ≤5% DV (not including natural fat in seafood or fat nuts/oils) rather than ≤3g total fat per serving and ≤1g saturated fat with ≤15% calories from it.
Added sugars and sodium both have stricter caps, with sugar being ≤5-10% DV (10% whole grains, 2% fruit/veg/protein) and ≤10% DV for individual foods (15% for mixed). These limit healthy labels as companies would need to meet or be below these new limits (the 1994 law had no limit on sugars and allowed almost double the sodium in individual products).
New automatic qualification for minimally processed food items (whole grains, veg, fruit, lean proteins, oils, etc) due to clear food groupings. Minimum requirements are as follows: Mixed product = 1 FGE, Main Dish = 2 FGE, Meal = 3 FGE.
Requires record-keeping if the product is not FGE obvious (e.g., granola bar).
Evolving labels are crucial for reflecting discoveries and maintaining credibility within the health and food manufacturing system. Understanding the basic label history contributes to making informed decisions regarding the key stakeholders and regulators.
Labeling Tricks: Let’s Get Educated
Let’s break down the marketing and mental strategy.
Ignore the Front of the Box Claims. They tend to produce “halo” effects—read the back of the box! Individuals who read food labels and did not exercise were more likely to lose weight than those who didn’t read food labels but exercised.
Ingredient Lists on Labels Are by Quantity. Aim for whole foods in the first 3 ingredients. The product is more processed when the ingredient list is longer.
Serving Sizes are Not Consistent. Beware, higher-calorie-density foods tend to be displayed with smaller serving sizes, which can reduce the numbers on the label.
Snack products with lower perceived calories per serving increased consumption amount based on the expectancy-disconfirmation theory. Individuals who were watching their weight tended to be more affected by this effect due to their susceptibility. In other words, products like Halo Top tend to encourage consumers to eat more (overeating, etc).
Creative Terminology Can Be Your Downfall. What sounds better: a discount (Buy 2, Get 1) or a bonus when buying an “unhealthy” or treat food? Consumers prefer discounts over bonus packs due to guilt-mitigating mechanisms.
OH, It’s Green, So It’s Healthy—Wrong. Color theory is commonly used in food marketing. Green = organic or vegetarian, Blue = fresh, calm, or fairtrade, or Yellow = happiness or appetite stimulant. Beware of flashy food items, as they can distract you from the health label.
Placement Matters, Markets are Businesses. When you head to the grocery store or supermarket next, spend most of your time on the outer perimeter. All food items are placed where they are for a reason. Why is the milk all the way in the back of the store? So, you will have to travel through all those yummy chips and snacks that you didn't go there for… Why are all the most expensive items (like brand names) eye level? Because that racks in more money for the food store. Oh yeah, those end caps on the aisle, those brands pay extra, called slotting, to be there. Everything has been tested and perfected. Stores are telling you what to want, so next time you just grab something—consider this, is really the best option? Look around, and you might find a cheaper price or one with fewer added ingredients.
What makes it Organic?
As defined by the USDA, Organic products must be produced using agricultural production practices that foster resource cycling, promote ecological balance, maintain and improve soil and water quality, minimize the use of synthetic materials, and conserve biodiversity.
Types of Labels
100% Organic = 100% organic ingredients (excluding salt and water, which are considered natural)
Organic = Minimum 95% organic ingredients (excluding salt and water), ≤5% may be nonorganic agricultural products and/or nonagricultural products
Made with Organic = At least 70% organically produced ingredients (excluding salt and water), with several detailed constraints regarding ingredients that comprise the nonorganic portion, not allowed to use the USDA organic seal anywhere
Specific Organic Ingredients = may be listed in the ingredient statement of products (e.g., water, barley, beans, organic tomatoes, salt)
What does GMO or BE mean?
A Genetically Modified Organism (GMO) is a common term used by consumers and popular media to describe a plant, animal, or microorganism that has had its genetic material (DNA) altered through a process called genetic engineering. Bioengineered (BE) is food that contains genetic material that has been modified through certain laboratory techniques and for which the modification could not be obtained through conventional breeding or found in nature. As of 2016, the National Bioengineered Food Disclosure Law requires a mandatory standard for disclosing foods that are or may be bioengineered. Overall: All BE foods are GMOs, but not all GMOs are BE foods. GMO-derived products (like refined sugar, oils, or starches) escape BE labeling because they don’t contain detectable modified DNA, even though they came from GM crops.
Are GMOs Bad Guys?
Currently, research is ongoing regarding GMOs, as there is limited knowledge about their long-term effects. Developed in 2017, the Non-GMO Project asserts that GMOs lead to monoculture, homogeneity, and chemical dependence. Learn more about their rigorous certification for avoiding GMOs. Additionally, a 2013 study found that engineered plants can be herbicide-tolerant, allowing weed killer to be sprayed directly onto the GMO plants, leaving toxic residue on the plant product that can be ingested by humans later.
However, GMOs do shed some light on global hunger, which raises similar debates around topics like food fortification. In 2015, the Director General of the Bangladesh Agricultural Research Institute (BARI) announced that their GMO eggplant varieties were highly resilient, yielding 40–100% more than the unprotected non-GMO varieties, resulting in a higher profit. Nevertheless, the article states many unaddressed challenges remain, including progressing safety testing, regulation policies, and labeling.
Beyond the Current Label
The food label may change as you move or initiate food modifications.
Let’s discuss three topics that show it doesn’t end with the back nutritional facts label.
Eating Out. Think about how many times you eat out? According to a 2024 US Food study, individual monthly averages have increased by $25 to a total average of $191 per month, compared to 2023. When you dine, do you notice any “healthy” claims? A 2003 study found that the inclusion of a perceived healthy item with a positive nutritional facts label had positive effects, due to a lower perceived risk. However, there was no attitude change if the “healthy” claims were shown in addition to the nutritional facts label—implying individuals trust reading the label over any restaurant claims. Ensure you are not relying on the restaurant’s claims, as words like “wholesome,” “light,” “high in protein,” etc, which are puffery advertising claims—and are allowed.
Front Labels: Are They Helpful? In the US, vending machine operators with 20+ machines must declare calories (150% type size of the “net weight” declaration) on the front for foods sold in them. While this is because an individual cannot access the nutritional facts label (without purchasing), the front-of-pack labeling (FOPL) practice is active in 44 countries—16 countries have mandatory laws. Understanding how food label transparency works within your country and how it can improve is essential to becoming label literate. Here is a snapshot of some other methods—how countries are empowering their consumers and health (some mandatory, some voluntary):
Nutri-Score: Belgium, France, Germany, Netherlands, Romania,
Keyhole: Denmark, Iceland, Norway,
Traffic Light System: Ireland, United Kingdom
Health Star Rating: Australia, New Zealand
Let’s Touch Base on Food Matrix SRMs & Bioaccessibility. Yes, food and science mix—and they do a lot. Have you ever thought about how nutritional facts labels are created and whether they are accurate? Well, the standard reference materials (SRMs) serve as benchmarks (baseline), whose nutrients were meticulously measured to ensure quality control. The new item is then compared using the Food Matrix (which includes examining texture, degree of processing, and bioactive compounds) and undergoes the certificate of analysis process. If it matches, it is then labeled on the food products you frequently see. Why might knowing this matter to you? Acknowledging the food molecule relationships may benefit you, depending on your goals and lifestyle. Bioaccessibility refers to the fraction of a nutrient or compound that is released from the food matrix during digestion, making it available for absorption in the gastrointestinal tract. Understanding how to increase the bioaccessibility of certain foods can enhance the amount of nutrients available for absorption. For example, cooking softens cell walls, releasing carotenoids or lutein (for carrots or spinach), and grinding nuts into butter improves bioaccesibility of lipids. External factors, such as temperature, pH, processing, and fermentation, can alter nutrient availability.
Let’s Recap
Daily Value (DV): Based on a 2,000-calorie diet
5% DV or less = low in that nutrient
20% DV or more = high in that nutrient
Label Terms
Natural = from a natural source at some point
Processed = any change from raw form (not always unhealthy)
Whole food = unprocessed, nutrient-dense
Organic = produced without synthetic chemicals/GMOs (but not always “healthy”)
100% Organic = all organic ingredients
Organic = ≥ 95% organic ingredients
Made with Organic = ≥ 70% organic ingredients
Multigrain/Made with whole grains = may still be mostly refined
Fortified/enriched = nutrients added
Fiber claims: “high” = ≥ 5 g; “good source” = ≥ 2.5 g.
Sugar terms: “sugar-free” = < 0.5 g; “no sugar added” ≠ sugar-free; many hidden names for sugar exist
Fat & Sodium claims: regulated cutoffs exist for “low,” “reduced,” or “free”
Marketing Tricks
Ignore front-of-package claims—read the nutrition facts. It is beneficial for marketers to post health claims on the front of packages, particularly when the client tends to be less inclined to read the nutritional facts label (or cannot do so).
Ingredients are listed by weight; be cautious with long lists.
Serving sizes are often minimized to reduce calories/fats shown.
Colors, discounts, and product placement in stores influence buying decisions.
GMO/BE
GMO = any genetically engineered organism
BE = a subset requiring labeling if modified DNA is detectable
All BE foods are GMOs, but not all GMOs are BE foods.
Debate: concerns include monocropping and pesticide use, but benefits may include higher yields and hunger resilience.
Beyond Labels
Eating out: Restaurant “healthy” claims are often marketing ploys.
Front-of-pack labels, such as Nutri-Score (EU), Traffic Light (UK), and Health Star Rating (AU/NZ), aim to simplify food choices.
Food Matrix & Bioaccessibility
Nutrient content depends on food structure, processing, and digestion.
Bioaccessibility = fraction of a nutrient released during digestion for absorption. Examples: cooking spinach/carrots improves carotenoid release; grinding nuts into butter enhances lipid availability.
References are linked In-Text. Please get in touch with Axplore Co. for further citations.
