How to Read Nutrition Labels Quickly

Shopping for healthy food doesn't have to take forever. Here's what to check in 30 seconds.

The 3-Step Quick Scan

1. Check the Ingredients (5 seconds)

• Shorter is better
• Real food names you recognize
• Watch for: palm oil, HFCS, artificial colors (numbered dyes)

2. Sugar Content (10 seconds)

• Look at "Total Sugar" per 100g
• Under 5g = Low sugar
• Over 15g = High sugar
• Remember: 4g sugar = 1 teaspoon

3. Fiber & Protein (15 seconds)

• Higher fiber = better (aim for 3g+ per serving)
• Higher protein = more filling
• Check the serving size (often unrealistically small!)

Red Flags

• Partially hydrogenated oils (trans fats)
• Long chemical names
• Palm oil or derivatives
• High sodium (over 400mg per 100g)

The Bottom Line

Focus on whole food ingredients, low sugar, and reasonable serving sizes. If the ingredients list reads like a chemistry experiment, put it back on the shelf.