Understanding Food Labels: A Nurse’s Guide to Making Informed Choices

I can still remember the first time I picked up a granola bar thinking I was doing something “healthy.” It had big bold letters: “All Natural,” “Whole Grains,” “Heart Healthy.” I tossed it into my cart like I knew what I was doing. But when I flipped it over later (curious nurse brain activated), I saw it had 17 grams of added sugar… in one bar.

I felt duped.

And honestly? That moment sparked a mini obsession with understanding food labels — and how tricky they can be when you’re trying to lose weight or eat cleaner.

As a registered nurse and someone who’s worked with a lot of women trying to get off the diet roller coaster, I’ve learned how much misleading nutrition claims can throw us off track. So today, I want to break it down for you. Not like a textbook — no thank you — but like we’re sitting at your kitchen table, just two women figuring this stuff out together.

Why Food Labels Matter (Especially If You’re Reclaiming Your Health)

When you’re trying to eat healthy, lose weight, or just feel good in your body again, knowing how to read food labels is like having a secret weapon.

This isn’t about calorie obsession — it’s about empowerment. Food manufacturers bank on you not checking the fine print. They splash the front of the package with terms like:

• Low-fat

• Organic

• Natural

• Light

• No sugar added

But once you know how to decode that nutrition facts panel and the ingredient list, you’re no longer at their mercy.

Step One: Read the Ingredients List First

Surprising, right? I don’t look at calories or carbs first — I go straight to ingredients.

Here’s why: if the ingredient list reads like a science experiment or a chemistry lab inventory, I usually put it back.

My go-to guideline?
👉 If I wouldn’t use it in my own kitchen, I probably don’t want it in my body.

Watch out for:

• Added sugars hiding under names like maltodextrin, cane syrup, agave nectar, and fruit juice concentrate

• Artificial preservatives and food dyes (like BHT, Red 40, Yellow 5)

• “Natural flavors” (which can mean almost anything)

• Hydrogenated or partially hydrogenated oils (aka trans fats)

Instead, I look for short, recognizable ingredients — oats, almonds, olive oil, dates, sea salt. Real foods.

Sugar Is Everywhere — Learn How to Spot It

Sugar has about 56 aliases on food labels. I wish I were joking.

Even “healthy” foods like protein bars, yogurt, or salad dressing can be loaded with added sugar. And when you’re working on blood sugar balance, managing cravings, or reducing inflammation, that matters big time.

👉 Flip the label and look for:

• Total Sugars

• Added Sugars (this is the one you want to limit)

The American Heart Association recommends:

• No more than 25g of added sugar per day for women

That’s just over 6 teaspoons — and it adds up fast.

Need help figuring out what’s spiking your blood sugar and sending you into a crash later? My free What Spikes Me? Workbook walks you through a 7-day experiment to see how your body reacts to certain foods. Super eye-opening!

Serving Sizes Are Often Misleading

This one used to trip me up all the time.

Let’s say a snack has 150 calories and 8g of sugar. Sounds decent, right? But then you see the label says it contains 3 servings per bag.

If you’re like me, you’re eating the whole thing in one sitting. That means you just consumed 450 calories and 24g of sugar — and didn’t even know it.

Always check:

• Serving size

• Number of servings per container

• How that aligns with your usual portion

This is one of the biggest tricks food companies use to make something look healthier than it really is.

Fat Isn’t the Enemy — Trans Fats Are

I grew up in the low-fat craze era, so I get it. A lot of women I work with still have this lingering fear that eating fat equals gaining fat.

But here’s the deal:
Your hormones, brain, and skin need healthy fat. Fat helps with satiety, energy, and nutrient absorption.

Here’s what I look for:

• ✅ Healthy fats: nuts, seeds, olive oil, avocado, coconut

• ❌ Avoid: trans fats (aka “partially hydrogenated oils”)

• 🚫 Be cautious with: artificial fat replacements like Olestra — no thank you

Also, low-fat doesn’t always mean better. Often, when fat is removed, sugar is added. Read the label and compare.

Fiber: The Unsung Hero of Fullness and Fat Loss

Fiber doesn’t get the glamor it deserves, but I talk about it all the time with clients trying to lose weight or heal their gut.

Why fiber matters:

• Slows digestion and keeps you full

• Supports healthy blood sugar levels

• Feeds your good gut bacteria (a win for mood and metabolism)

Look for:

• At least 3g of fiber per serving

• Whole foods with naturally high fiber: beans, lentils, chia seeds, flax, veggies, berries

Skip the “whole grain” label unless the fiber matches. Some breads say “made with whole grains” and still have less than 2g of fiber. That’s just marketing.

Protein: Not Just for Gym Rats

Protein matters more than most people think — especially for women working on body composition, energy, and blood sugar control.

When I’m scanning labels, I aim for:

• 10–20g protein per meal

• 7–10g protein per snack

Watch out for:

• Fake protein blends

• Bars with more sugar than protein (easy trap!)

Real-food sources are ideal: cottage cheese, boiled eggs, tuna packets, edamame, plain Greek yogurt, rotisserie chicken.

Decoding Marketing Buzzwords (So You Don’t Get Played)

Let’s play food label bingo. Buzzwords that sound healthy but mean almost nothing legally:

• “All Natural”

• “Light”

• “Made with Whole Grains”

• “No Sugar Added” (sometimes true, but double-check)

• “Gluten-Free” (which isn’t always better for you)

Only a few of these are regulated. The rest are vague and designed to sell.

Trust the back of the package, not the front.

How I Grocery Shop Differently Now

Here’s my 3-step label-reading routine:

1. Flip the product over. Always. I ignore the marketing fluff.

2. Skim the ingredients list. I ask, “Would I cook with this at home?”

3. Check the sugar, fiber, protein, and serving size. I’m not chasing perfect — just aiming for informed.

This method takes the emotion and confusion out of it. I still enjoy treats. I still buy convenience foods sometimes. But now I’m making choices on my terms, not theirs.

You Deserve to Know What You’re Putting in Your Body

Reading food labels doesn’t have to be overwhelming. Once you learn the basics — the stuff I’ve had to figure out the hard way — it becomes second nature.

It’s not about being strict or “good.”

It’s about getting curious, informed, and empowered.

You’ve already taken the first step by reading this far. That says a lot.

From Food Labels to Food Freedom

You don’t have to decode it all alone. If you’re working on rebuilding trust with your body after years of diets and confusion, I’d love to help.

💡 Take my free quiz: What’s Sabotaging Your Healthy Habits?
Uncover the hidden mindset patterns that are secretly blocking your progress.

📘 Download your free guides:

• The Inner Critic Playbook – Learn to silence the food guilt and reframe your health habits

• What Spikes Me? Workbook – Track your real-time blood sugar reactions and feel more in control of your energy

🎯 Need some one-on-one guidance?
Let’s talk. Book a free 60-minute coaching call with me here. It’s relaxed, supportive, and centered around you. No pressure. Just progress.