How to Read a Food Label in 60 Seconds
The nutrition label tells you everything — but most of us skip it or read only the calories. In one minute you can tell if a product is actually healthy.
4 things to check first
- Serving size: every number is based on it — eat double, double everything
- Added sugar: under 5 g/serving = great
- Sodium: under 400 mg/serving = reasonable (safe daily average ~2300 mg)
- Fibre: over 3 g/serving = a good choice
No-Added-Sugar Homemade Granola
Ingredients
- 3 cups oats
- 1/2 cup chopped almonds
- 1/4 cup sunflower seeds
- 2 tbsp coconut oil
- 1 tsp cinnamon
- 1/4 cup raisins (after baking)
Method
- Preheat oven to 170°C.
- Mix oats, almonds, seeds, oil and cinnamon.
- Spread on a tray and bake 25 min, stirring halfway.
- Remove and add raisins once cool.
Tip
Store in an airtight container — stays crunchy for two weeks.
Frequently asked questions
Where do I find added sugar on the label?
On newer labels it appears under "Carbohydrates" as "of which sugars" or "Added sugars." If missing, check the ingredients list — if sugar or syrup is in the first 3 ingredients, the product is high in sugar.
What's the difference between sugar and added sugar?
Natural sugar is in fruit and milk and comes with fibre and vitamins. Added sugar is put in during manufacturing and brings no extra benefits.
Is "low-fat" always healthy?
Not necessarily. Many low-fat products compensate for flavour with added sugar. Read the label, don't rely on the badge.
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⚠️ For general education only. If you have a health condition or allergy, consult your doctor.