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    How to Read Product Labels: A Guide to Making Healthier Food Choices

    Today’s store shelves are packed with food products that appear healthy at first glance. However, the true quality of a product is often revealed only upon closer inspection — by reading the label. Understanding the information on packaging is key to maintaining a sustainable, healthy lifestyle and preventing lifestyle-related diseases.

    That’s why we’ve prepared this article — under the factual supervision of Dr. Ľuba Lapšanská, to whom we extend our thanks — offering basic recommendations to help you navigate this topic.

    Nutrition Table: What to Look For

    Nutritional values are usually listed per 100 g or 100 ml of the product, and often also per serving. Here are the key parameters you should pay attention to:

            • Energy Value – stated in kilocalories (kcal) or kilojoules (kJ). Knowing how much energy a product contains is important for weight management.
            • Fats – monitor not only the total fat content but also saturated fatty acids. These should be kept to a minimum (no more than 10% of your total daily intake).
            • Carbohydrates – the total includes both complex starches and simple sugars such as glucose, fructose, sucrose, lactose, and others. The World Health Organization (WHO) recommends that added simple sugars — including those in honey, syrups, fruit juices, and concentrates — make up no more than 10% of daily energy intake.
            • Fibre – essential for proper digestion. Aim for at least 25–30 g per day. Check whether the product is labeled as a “source of fibre” (at least 3 g per 100 g).
            • Proteins – vital for building muscles, recovery, and a strong immune system.
            • Salt – the recommended maximum is 5 grams of salt per day or 2000 mg of sodium.

    💡 Watch not only for salt content but also sodium, if listed. Sodium often hides in processed foods that may not even taste salty but can still contain surprisingly high levels.

    Ingredients: Listed in Descending Order by Quantity

    Ingredients on product labels are listed in descending order – the first item is present in the highest amount. If you see sugar, glucose-fructose syrup, palm oil, or thickeners and additives (e.g., E621 – monosodium glutamate) among the first few ingredients, it’s better to put the product back on the shelf.

    💡 Sugar can hide under many names – glucose syrup, fructose, sucrose, molasses, maltodextrin. The more types of sugar a product contains, the worse its overall nutritional profile tends to be.

    Nutrition Claims: Watch Out for Marketing Tricks

    “Without added sugar”, “light”, “0% fat” – these are common slogans that can be misleading, even though food manufacturers are bound by regulations on health claims. For example, light products may be packed with additives or sugars to compensate for taste.

    💡 Always check what the fat or sugar was replaced with – it’s often starch, artificial sweeteners, or emulsifiers, which may not be healthier alternatives.

    Additives and "E-numbers": Not All Are Bad

    Not all additives are harmful – some occur naturally in nature. For example, E300 is ascorbic acid, also known as vitamin C. Others, however, may be problematic with long-term consumption, such as E250 (sodium nitrite), which is associated with an increased risk of colorectal cancer.

    Clear and up-to-date information on additives can be found on the websites of the Czech Food Inspection Authority or the European Food Safety Authority (EFSA).

    Allergens: Mandatory Highlighted Information

    Allergens must be clearly highlighted in bold or uppercase. These include gluten, milk, eggs, soy, nuts, and more. If you suffer from an allergy or intolerance (such as lactose intolerance or celiac disease), read labels carefully. Even small traces of allergens can cause serious reactions.

    Best Before vs. Use By: Two Different Shelf Life Labels

    It’s important to distinguish between two types of expiry information:

            • “Best before” – After this date, the product may still be safe to consume if it hasn’t been opened and has been stored properly. However, quality (taste, texture) may begin to decline.

            • “Use by” – This date indicates food safety. After this date, the product may be unsafe to eat and should not be consumed.

    In Conclusion: Reading Labels Is an Investment in Your Health

    Reading food labels isn’t a waste of time – it’s a fundamental step toward a healthier lifestyle. Products with short, simple ingredient lists, free from unnecessary additives, and with balanced nutritional values are a reliable choice for the whole family.

    If you’re unsure about a specific product or need help making the right choice, consult a registered dietitian or healthcare provider. Becoming mindful about reading labels is one of the best habits you can adopt for long-term well-being.

    Sources:

    The Nutrition Source – https://nutritionsource.hsph.harvard.edu/carbohydrates/added-sugar-in-the-diet/
    WHO – https://www.who.int/publications/i/item/9789241549028
    WHO – https://www.who.int/news-room/fact-sheets/detail/healthy-diet
    World Cancer Research Fund International – https://www.wcrf.org/research-policy/evidence-for-our-recommendations/limit-red-processed-meat/

    Other Recommended Resources:

    European Food Safety Authority – https://www.efsa.europa.eu/
    Státní zdravotní ústav – https://szu.gov.cz/publikace-szu/zdravotne-vychovne-materialy/publikace-tematicky/vyziva/