Reading Food Labels

How to Get the Most Out of Your Shopping

Walk into any supermarket and you’re hit with choice—rows of “healthy,” “natural,” “low-fat,” and “high-protein” products all competing for your attention. The truth? The front of the package is marketing. The real story is on the back.

If you want to make smarter choices, fuel your training, and feel more in control of what you’re eating, learning to read food labels is a game-changer.

Start With the Ingredient List (Not the Hype)

Ingredients are listed in order of quantity—from highest to lowest. That means the first few ingredients make up the bulk of what you’re eating.

A simple rule:
If sugar, refined oils, or highly processed ingredients show up early, it’s probably not the best option for everyday nutrition.

Also, fewer ingredients generally = less processed. If it reads like a science experiment, it’s worth questioning.

Understand Serving Sizes (They Matter More Than You Think)

One of the easiest ways to be misled is by serving sizes. A product might look low in calories or sugar—but only because the serving size is unrealistically small.

Always ask:

• How many servings are in this package?

• Would I realistically eat more than one?

Because if you would, you need to multiply everything on that label.

Protein, Carbs, and Fats: Know What You’re Looking For

Rather than fearing certain macros, understand how they support your goals:

• Protein → supports recovery, muscle growth, and satiety

• Carbohydrates → fuel energy and performance

• Fats → essential for hormones and overall health

Instead of looking for “low” or “zero,” think balance. A “high-protein” label means nothing if it’s loaded with sugar and additives.

Watch Out for Hidden Sugars

Sugar isn’t always labelled as “sugar.” It can appear under many names:

*Glucose

*Fructose

*Sucrose

*Maltodextrin

*Syrup (of any kind)

If multiple types of sugar appear in the ingredient list, that’s a red flag—even if each one is listed in small amounts.

Don’t Be Fooled by Buzzwords

“Natural.” “Organic.” “Low-fat.” “Gluten-free.”
These don’t automatically mean healthy.

For example, “low-fat” products often compensate with added sugar or artificial ingredients to improve taste. Always cross-check the nutrition panel and ingredient list.

Check the Per 100g Column

This is one of the easiest ways to compare products side-by-side. The “per serving” column can vary between brands, but the “per 100g” gives you a consistent benchmark.

Use it to compare:

• Sugar content

• Protein levels

• Overall calories

Keep It Practical, Not Perfect

You don’t need to analyse every single item in your trolley. Focus on building awareness over time.

Start with a few key swaps:

• Choose higher protein options

• Look for lower added sugar

• Aim for simpler ingredient lists

Small, consistent choices add up—and they’re far more sustainable than chasing perfection.

Health Star Ratings

The Health Star Rating is voluntary, so not all products will have one. Health Star Ratings are a quick way to compare how healthy packaged foods are within their category, for example comparing one brand of muesli bars to another. You’ll find them on the front of food packaging. When comparing similar foods, go for the option with the most stars.

Next time you shop, flip the package over. Your body will thank you.

Reading food labels isn’t about restriction—it’s about empowerment.

When you understand what’s in your food, you make better decisions without second-guessing yourself. You shop with purpose, fuel your body properly, and support your goals both inside and outside the gym.

Next time you’re in the supermarket, flip the package over.
That’s where the real story is.

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