Understanding Food Labels: What Matters and What Doesn’t
- Wickersham Group
- Dec 9
- 3 min read
Updated: Dec 9
Walking through the grocery store can feel overwhelming, especially when food packages are covered in labels, symbols, and claims. Words like “natural,” “whole grain,” “light,” or “immune-boosting” can be confusing and sometimes misleading.
At STRIDE Community Health Center, we want to make healthy eating easier for you and your family. Understanding food labels helps you make informed choices, stick to your budget, and choose foods that support your long-term health. Here’s a simple guide to what matters (and what really doesn’t).
Start With the Nutrition Facts Panel
Forget the bold colors and big claims on the front. The Nutrition Facts Panel, usually found on the back, tells you the real story.
Look at these key areas:
1. Serving Size
All numbers on the label are based on this amount. A small snack bag might contain 2–3 servings, not one.
2. Calories
Use this to understand how much energy a food provides. It’s not about counting calories, just becoming aware of portions.
3. Total Fat
Focus on heart-healthy fats (like those in nuts, seeds, and olive oil) and limit saturated fats when possible.
4. Sodium
Many packaged foods have more salt than expected. Aim for lower-sodium options to support heart health.
5. Added Sugars
Naturally occurring sugars (like fruit) aren’t the issue, added sugars are. Try to choose items with lower added sugar whenever possible.
6. Fiber
Higher fiber = better digestion, longer-lasting fullness, and stable energy.
Ingredients List: The Best Clue of All
Ingredients are listed from largest to smallest, and as a simple rule of thumb, if the first three ingredients are whole foods, you’re off to a great start.
Look for:
Whole grains (whole wheat, oats, brown rice)
Fruits or vegetables
Beans, lentils, nuts, seeds
Lean proteins
A shorter ingredient list often means fewer additives and less processing.
Ignore the Misleading Front-of-Package Claims
Claims that don’t always mean healthier:
“Natural”: not regulated, can mean almost anything
“Low-fat” or “fat-free”: may be high in sugar
“Whole grain”: may only include a tiny amount
“Immune support” or “heart healthy”: marketing language
“Organic”: doesn’t always mean lower sugar or sodium
These claims are designed to catch your eye — not guide your health.
Choose Whole Grains More Often
To be truly whole grain, the ingredients list should start with:
“Whole wheat”
“Whole grain”
“Brown rice”
Avoid products where the first ingredient is “enriched flour” or “bleached flour,” which offer fewer nutrients.
Watch Out for Sneaky Added Sugars
Sugar hides under many names.
Common examples include:
Corn syrup
Cane sugar
Brown rice syrup
Fruit juice concentrate
Dextrose
Maltose
Honey or molasses
Aim to reduce foods where these show up near the top of the ingredient list.
Choose Lower Sodium When Possible
Canned soups, frozen meals, sauces, and snacks can all be high in sodium.
Look for labels that say:
“Low sodium”
“Reduced sodium”
“No salt added”
Or choose fresh or frozen options when your budget allows.
Healthy Doesn’t Mean Perfect — It Means Informed
You don’t have to overhaul your diet.
Just try:
Switching to whole-grain bread or pasta
Choosing lower-sodium canned goods
Picking snacks with fewer added sugars
Checking ingredients on foods your family eats often
Every small step supports long-term wellness.
How STRIDE Helps You Make Healthier Choices
Nutrition is part of STRIDE’s whole-person approach to care.
Our providers help with:
Healthy eating guidance
Weight management support
Managing chronic conditions like diabetes or hypertension
Pediatric and family nutrition
Emotional health related to eating habits
You deserve support that fits your culture, preferences, and lifestyle.
Ready to Make Informed Food Choices?
Start with one small change this week and let STRIDE support your wellness goals.
Schedule a visit with your STRIDE provider
Learn more about Primary & Preventive Care
Find a STRIDE location
Connect with Behavioral Health for support around habits and routines
Your health journey is one step, and one label, at a time.
