Read Food Labels for Health

Posted on Tuesday, September 16, 2025

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by Outside Contributor

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By Barbara Day, M.S., R.D.

As a registered dietitian and health educator, I taught my patients, clients, and readers how and why they should read the food label. For many years, my emphasis had been on the Nutrition Facts Label, which included portion size, calories, the macronutrients like carbohydrate, dietary fiber, protein, and fat, and micronutrients like sodium as well as the % Daily Value (%DV) for many nutrients based on a 2000-calorie diet.

But, under the Make America Healthy Again agenda, we now know the ingredient list should be prioritized for you and your families’ long-term health as well as protein, dietary fiber, and sugar. Become an ingredient investigator and eat less of the foods that contain unhealthy food ingredients and additives.  

Reading Food Ingredient Labels Are Necessary for Your Long-Term Health

Jumpstart your health by reading food ingredient labels, which is important for several reasons related to health, safety, and making informed choices because:

1. It Helps You Make Healthier Choices.
   • You can compare products and choose ones with less sugar, saturated fat, or sodium.
   • Allows you to pick items with healthier ingredients like whole grains, healthy oils, and fewer additives.
2. It helps you prioritize the Main Ingredients in the Food Item.
   • Ingredients are listed by weight – the first ingredient is the most abundant. Example: If sugar is first, it means it’s the main ingredient.
   • This helps you judge how nutritious the product is.
3. It Helps You to Avoid Harmful Ingredients.
   • Some processed foods include trans fats, high-fructose corn syrup, or artificial additives that may negatively affect your health.
   • Sugar can go by many names:
     • High-fructose corn syrup
     • Cane juice
     • Dextrose, maltose, sucrose, fructose
     • Honey, agave nectar, molasses, etc.
4. It Helps You Check for Allergies or Food Sensitivities You Might Have.
   • For people with allergies (e.g. nuts, dairy, gluten, soy) or intolerances (e.g. lactose, gluten), labels help identify dangerous or irritating ingredients.
   • This can prevent serious allergic reactions or digestive issues.
5. It Helps You if You are on A Special Diet to Make a Better Choice.
   • If you’re on a diabetic, heart-healthy, keto, vegan, or low-sodium diet, labels help ensure you’re eating foods that match your goals.
   • You can check for hidden animal products, sugars, or carbs.
6. It Helps You to Identify any Food Additives and Preservatives.
   • Some people choose to avoid artificial colors, sweeteners, or preservatives.
   • Examples: sodium nitrite, MSG, BHA/BHT, artificial colors/flavors. These are often in processed or shelf-stable foods.
   • Label ingredients reveal what’s really in the product beyond the marketing on the front.
7. It Helps Prevent You from Buying Based on Marketing Misinformation.
   • Just because a product says “natural,” “whole grain,” or “low-fat” doesn’t mean it’s healthy.
   • The ingredients list tells the truth—for example, “whole grain” could still be loaded with sugar.  

Barbara Day, M.S., R.D. is a registered dietitian with a Master’s Degree in Clinical Nutrition. She is the Chief Blog Organizer for www.DayByDayLiving.net   

Barbara worked as a research nutritionist with the military’s tri-service medical school & worked as a performance nutrition consultant to Navy SEALS’ BUD/S Training Program and West Coast Navy SEAL Teams.  Barbara is the former nutrition performance consultant to the University of Louisville Athletic Department.  She is the author of Fast Facts on Fast Food For Fast People and High Energy Eating Sports Nutrition Workbook for Active People used by the University of Louisville, University of Tennessee Lady Vols and the Tennessee football program, the LSU basketball program, the Buffalo Bills, the Cleveland Browns and by the United States Navy SEALs.   

Barbara is the former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use. Barbara has over 60 years of experience in promoting healthy lifestyles to consumers. Barbara is a former runner who walks, a spinner, hiker, a pickleball player, a mother and grandmother to 13 grandchildren. 

Barbara also serves on the Leadership Team for Moms for America as the Grammy Grizzlies National Group Leader.  (www.momsforamerica.us).