You need to know what you eat to make\u00a0healthy choices<\/em><\/strong>. When you pick up any packaged food in the store, the first point of reference is always the\u00a0label<\/em><\/strong>. It is packed with information. It includes numbers, ingredients, nutritional value, and claims, among other details. Easy to get confused, right?\u00a0Feel confident and competent when you shop for groceries with the guidance of these\u00a0grocery store food labels<\/em><\/strong>.<\/p>\n The sticker or printed panel found on a packaged food item is a\u00a0food label<\/em><\/strong>. The law says that you must indicate\u00a0serving size<\/em><\/strong>,\u00a0calories<\/em><\/strong>,\u00a0nutrition facts<\/em><\/strong>, and\u00a0ingredients<\/em><\/strong>. These rules differ from one country to another, but most labels are there to help you understand what’s actually in your food. Reading food labels can help you better know what you eat and stay fit and healthy.<\/p>\n Here’s what you need to watch out for when picking up a package.<\/p>\n Serving Size<\/em><\/strong>: The Amount of food considered one serving.\u00a0Sometimes a small\u00a0bag contains\u00a0two or more servings.<\/p>\n<\/li>\n The term\u00a0calories<\/em><\/strong>\u00a0basically tells you how much\u00a0energy you will get from a particular serving<\/em><\/strong>.<\/p>\n<\/li>\n The\u00a0ingredient listing<\/em><\/strong>\u00a0shows what is inside the food, from most to least.<\/p>\n<\/li>\n Nutritional Facts<\/em><\/strong>\u00a0indicate the amount of\u00a0fat<\/em><\/strong>,\u00a0carbohydrates<\/em><\/strong>,\u00a0sugars<\/em><\/strong>,\u00a0protein<\/em><\/strong>,\u00a0fiber<\/em><\/strong>, vitamins,\u00a0and minerals<\/em><\/strong>\u00a0in 1 serving.<\/p>\n<\/li>\n<\/ul>\n Be cautious of\u00a0hidden sugars<\/em><\/strong>,\u00a0fats<\/em><\/strong>, and\u00a0weird additives with long names<\/em><\/strong>. These are usually things you want to limit.<\/p>\n Food packages often use\u00a0jargon<\/em><\/strong>\u00a0that makes the product seem healthier than it is. Just because food is labeled as\u00a0“natural,” “fat-free,” or “organic”<\/em><\/strong>\u00a0does not mean it is healthful.\u00a0Low-fat products sometimes have extra sugar<\/em><\/strong>\u00a0to account for lost taste.\u00a0Make sure to verify the\u00a0actual nutrition information<\/em><\/strong>\u00a0and\u00a0ingredient list<\/em><\/strong>\u00a0instead of taking the\u00a0claims on the front<\/em><\/strong>\u00a0of the box or bag at face value.<\/p>\n Let’s break\u00a0down the steps.<\/p>\n Look at the\u00a0serving size<\/em><\/strong>; all numbers in the label match ONE serving. If you consume the entire package, multiply the figures by the servings included within.<\/p>\n<\/li>\n Check the calories<\/em><\/strong>. See how many calories you’ll eat per serving, then compare to your daily needs.<\/p>\n<\/li>\n The amounts of\u00a0saturated fat<\/em><\/strong>,\u00a0cholesterol<\/em><\/strong>,\u00a0sodium<\/em><\/strong>, and\u00a0added sugars<\/em><\/strong>\u00a0are\u00a0nutrients you should limit<\/em><\/strong>. Check the\u00a0Daily Values<\/em><\/strong>\u00a0for these amounts. Ensure that you are consuming enough\u00a0fiber<\/em><\/strong>,\u00a0vitamins<\/em><\/strong>, and\u00a0minerals<\/em><\/strong>\u00a0like\u00a0calcium<\/em><\/strong>\u00a0and\u00a0iron<\/em><\/strong>.<\/p>\n<\/li>\n Study the\u00a0ingredient list for strange things<\/em><\/strong>. The fewer\u00a0ingredients\u00a0it has, the closer it is to nature.<\/p>\n<\/li>\n<\/ul>\n Let’s compare\u00a0two snack bars.<\/p>\n An example of the first product for a health bar:\u00a0150 calories per serving. 12 grams of sugar, Whole Grain Oats, Nuts, Dried Fruit, 3 grams of fiber<\/em><\/strong><\/p>\n<\/li>\n Bar B contains\u00a0180 calories<\/em><\/strong>. It contains\u00a022 grams of sugar, corn syrup, and processed grain<\/em><\/strong>. It also contains\u00a01gram of fiber<\/em><\/strong>.<\/p>\n<\/li>\n<\/ul>\n Bar A is the better choice<\/em><\/strong>\u00a0as it has\u00a0less sugar, more fiber, and is whole grain<\/em><\/strong>.<\/p>\n You can quickly\u00a0scan barcodes using free apps<\/em><\/strong>\u00a0to check nutrition facts. You can check out\u00a0MyPlate<\/em><\/strong>\u00a0and\u00a0government health sites<\/em><\/strong>\u00a0for official\u00a0nutrition advice<\/em><\/strong>\u00a0and\u00a0meal plans<\/em><\/strong>\u00a0as well.<\/p>\n Q: What does it mean to check the serving size?<\/em><\/strong><\/p>\n A: The\u00a0second serving counts too<\/em><\/strong>. When you eat a\u00a0bigger serving size<\/em><\/strong>, you consume more\u00a0calories, sugar, and fat than you think<\/em><\/strong>.<\/p>\n What’s the difference between sugars and added sugars?<\/em><\/strong><\/p>\n “Sugars” means\u00a0all types of sugar, natural or added<\/em><\/strong>. Manufacturers\u00a0add “sugars,” so it’s best to keep those\u00a0low<\/em><\/strong>.<\/p>\n When you learn to\u00a0read food labels<\/em><\/strong>, you’ll\u00a0better control what goes in your body<\/em><\/strong>\u00a0and\u00a0build healthier habits<\/em><\/strong>\u00a0that last. By\u00a0completing these steps<\/em><\/strong>, you can make\u00a0shopping simpler, smarter, and more rewarding<\/em><\/strong>, unlocking\u00a0a healthier future for you<\/em><\/strong>.<\/p>\n When you pick up some groceries, you will often see dates printed on the packages, which can be\u00a0“best by”<\/em><\/strong>,\u00a0“sell by,”<\/em><\/strong>\u00a0or\u00a0“use by.”<\/em><\/strong>\u00a0These dates can be\u00a0confusing<\/em><\/strong>, but if you learn what they mean, they can help you\u00a0save money<\/em><\/strong>, prevent food from going bad, and avoid waste. Many people think that once the date passes, food becomes\u00a0unsafe<\/em><\/strong>, but this may not be the case. Reading the date coding and using your\u00a0common sense<\/em><\/strong>\u00a0will help you\u00a0shop safely<\/em><\/strong>.<\/p>\n Food products have different kinds of date labels.\u00a0Open dating<\/em><\/strong>\u00a0shows the date simply as\u00a0“Jan 20, 2025”<\/em>\u00a0so that it is easy for everyone to read.\u00a0Closed dating<\/em><\/strong>\u00a0refers to the use of numbers or letters to indicate the date of manufacture or packaging. Most supermarket items, such as\u00a0milk<\/em><\/strong>\u00a0and\u00a0bread<\/em><\/strong>, have open dating, while only\u00a0canned goods<\/em><\/strong>\u00a0have closed dating.<\/p>\n Some labels say\u00a0“sell by,”<\/em><\/strong>\u00a0which is a date for the store to sell that product. It’s not when the food goes bad!\u00a0“Best before”<\/em><\/strong>\u00a0or\u00a0“best by”<\/em><\/strong>\u00a0indicates when the food is at its\u00a0best quality<\/em><\/strong>\u00a0or\u00a0flavour<\/em><\/strong>. Be careful when using\u00a0“use-by”<\/em><\/strong>\u00a0dates. Anything past this date can still be eaten or used, apart from\u00a0baby formula<\/em><\/strong>. If something says to\u00a0freeze by<\/em><\/strong>\u00a0that date, do so to keep it fresh longer. Don’t forget that many foods are still considered\u00a0safe<\/em><\/strong>\u00a0for days (or weeks!) beyond these dates.<\/p>\n Not all foods must show date labels. In the US, only\u00a0infant formula<\/em><\/strong>\u00a0has required “use by” dates. Manufacturers can choose whatever dates they want for various foods. In Europe, most packaged foods must show a\u00a0“best before”<\/em><\/strong>\u00a0date according to the law. Always check with\u00a0local regulations<\/em><\/strong>\u00a0and the store’s advice to avoid confusion.<\/p>\n Not every good date is a\u00a0safe date<\/em><\/strong>. For example, you may notice that the\u00a0chips taste stale<\/em><\/strong> after that date, but that is okay. Still,\u00a0freshness matters for taste and texture<\/em><\/strong>.\u00a0Smell, se,e and touch<\/em><\/strong> with your five senses. If you see, smell, or feel\u00a0mold<\/em><\/strong>, get rid of it.\u00a0Trust yourself, not just the printed date!<\/em><\/strong><\/p>\n Many foods can be\u00a0safe<\/em><\/strong>\u00a0for days after the date on the package.\u00a0Store your bread and snacks in an airtight container<\/em><\/strong>\u00a0or\u00a0freeze leftover slices<\/em><\/strong>.\u00a0Plan your meals and only buy what you need<\/em><\/strong>. This cuts down food waste and\u00a0saves money<\/em><\/strong>. Additionally, learn which foods are safe to consume after the date (like\u00a0dry pasta<\/em><\/strong>), and which aren’t (like\u00a0fresh meat<\/em><\/strong>).<\/p>\n Q: Is it safe to eat yogurt after its expiration date?<\/em><\/strong> Sure, if it looks, smells, and tastes okay. You can safely eat it, as long as you’ve put it in the fridge. It may not taste as fresh.<\/p>\nWhat Is\u00a0a Food Label?<\/h2>\n
Key Elements\u00a0to Look For<\/h2>\n
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Common Misconceptions &\u00a0Marketing Tricks<\/h2>\n
How to\u00a0Read Food Labels\u00a0for Better Health<\/h2>\n
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Practical Examples<\/h2>\n
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Tools &\u00a0Resources<\/h2>\n
Frequently Asked\u00a0Questions<\/h2>\n
Conclusion<\/h2>\n
Go on a Date with Destiny: Learning about Food Labels and Product Dating<\/h2>\n
Introduction<\/h2>\n
Types of Food Product Dating<\/h2>\n
Decoding Date Terms<\/h2>\n
Legal Guidelines and Requirements<\/h2>\n
Food Safety vs. Food Quality<\/h2>\n
Practical Tips for Reducing Food Waste<\/h2>\n
Frequently Asked Questions<\/h2>\n