How to Read Food Labels and Make Better Choices

Why Reading Food Labels Can Transform Your Daily Choices

Have you ever stood in a supermarket aisle, holding two products, unsure of which to choose? The prettier packaging, the bold promises on the front, the more attractive price—all these influence our decision before we even look at the actual product information. The good news is that there is a powerful tool available to any consumer: the nutritional label.

Learning to read this table might seem intimidating at first, but with a little practice, it becomes an ally in daily life. More than just counting numbers, understanding the label helps recognize what we’re putting on our plate, identify ingredients that might not be so healthful, and make more conscious choices—without the need for a restrictive diet or complicated rules.

This article was written to help you navigate this information practically and stress-free. Here you will find general and educational guidelines based on references such as the National Health Surveillance Agency (Anvisa) and the Ministry of Health guidelines. Remember: this content does not replace the advice of a nutritionist or other health professional, who can assess your individual needs.

What is the Nutritional Label and What It Must Contain

In Brazil, labels on processed foods are regulated by Anvisa. Since updates implemented from 2022, packaging has adopted a clearer format, with a standardized nutritional table and, for many products, the presence of warning labels (the famous black seals) on the front of the package.

By law, the label must include:

• Energy value (calories)
• Total carbohydrates and total sugars (including added sugars)
• Total fats, saturated fats, and trans fats
• Dietary fibers
• Proteins
• Sodium
• List of ingredients in descending order of quantity

Each of these items tells part of the story of the food. Next, let’s understand what they really mean.

How to Interpret the Nutritional Table Step by Step

1. Start with the Serving Size

The first data to observe is the indicated serving size. All values in the table refer to that specific amount—and it doesn’t always match what you usually consume at once. For example, if the package indicates a serving is 30 g, but you normally eat double, the values you ingest also double.

Practical tip: compare the suggested serving with what you actually put on your plate. This helps to have a more realistic notion of consumption.

2. Observe the Percentage of Daily Values (%DV)

Next to each nutrient, you will see the symbol %DV, which indicates what percentage of the daily reference needs that nutrient represents. This reference is calculated for an average diet of 2,000 kcal—which serves as a general base but can vary greatly from person to person.

A simple way to use the %DV:

• 5% or less → the food has little of that nutrient
• 20% or more → the food has a lot of that nutrient

This quick guide is especially useful for sodium, saturated fats, and sugars—nutrients that, in excess, may be associated with health risks according to WHO and Ministry of Health guidelines.

3. Pay Attention to Sodium

Sodium is one of the nutrients that deserves special attention. The WHO recommends that adults consume less than 2,000 mg of sodium per day. Ultra-processed products often concentrate large amounts of sodium, which can contribute to high blood pressure over time, according to well-established evidence in the scientific literature.

4. Understand Added Sugars

The presence of added sugars on the label is one of the most important updates of recent Brazilian rules. Unlike sugars naturally present in foods (such as those in fruit or milk), added sugars do not bring nutritional benefits and, in excess, are often associated with metabolic risks, as pointed out by studies published in peer-reviewed scientific journals.

5. Read the Ingredient List

The ingredient list goes from largest to smallest in quantity. This means that if the first ingredient is sugar, refined flour, or some type of fat, these components prevail in the product.

Some signs that may indicate a high presence of sugar, even without the word “sugar” highlighted:

• Glucose syrup, fructose, maltose, dextrose, honey, molasses
• High fructose corn syrup

The shorter and more recognizable the ingredient list, in general, the closer the product tends to be to a minimally processed food.

Warning Labels on the Front of the Package

Since the implementation of the new labeling by Anvisa, products that present high amounts of added sugars, saturated fats, or sodium must display a black magnifying glass warning symbol on the front of the package. This visual information facilitates decision-making, especially in rushed situations.

These labels do not mean the food is prohibited—they are an information tool. They help consumers perceive which products should be consumed in moderation within a varied diet.

Common Terms That Can Be Confusing

The front of packages often features marketing claims that do not always reflect what is inside the product. Some of them deserve attention:

The best way not to be influenced by these claims is to go straight to the nutritional table and the ingredient list.

Balanced Eating Beyond the Label

Understanding the label is an important piece, but it is not the only one. The recommendations of the Food Guide for the Brazilian Population, from the Ministry of Health, emphasize that the basis of a healthy diet is in natural and minimally processed foods—fruits, vegetables, legumes, grains, eggs, meats, fish, and simple dairy products. These foods, for the most part, don’t even need a label because they are what they are.

Moreover, how we eat also matters: eating attentively, without haste, in company when possible, and paying attention to the body’s hunger and satiety signals are practices that studies suggest contribute to a healthier relationship with food.

To learn more about habits that sustain well-being in daily life, it’s worth reading about why drinking water is essential for your health—a simple but often underestimated aspect.

When to Seek a Health Professional

Although the information in this article is educational and general, there are situations where individualized guidance from a professional is essential:

• If you have specific health conditions such as diabetes, hypertension, kidney diseases, celiac disease, or food allergies, food choices need to be guided by a doctor or nutritionist
• If you notice you have a difficult relationship with food—whether due to anxiety, guilt, very strict restrictions, or binge episodes—a nutritionist with a behavioral approach or a psychologist can offer appropriate support
• If you are pregnant, breastfeeding, or caring for young children, nutritional needs are specific and deserve professional monitoring
• If you want to create a personalized meal plan, a nutritionist is the qualified professional for this

No nutritional table, no matter how well-read, replaces the clinical insight of someone who knows your health history.

Conclusion: Small Reads, Big Choices

Reading food labels is a habit that builds over time. At first, it may seem laborious, but it soon becomes a natural part of grocery shopping. The goal is not to create anxiety or turn every meal into a mathematical equation—it is to develop greater awareness of what you eat, so your choices reflect what is good for you.

There is no perfect food, and a healthy diet is not defined by a single meal or a single product. What usually makes a difference, in the long run, is the overall eating pattern, variety, the pleasure of eating well, and balance. Take care of yourself with kindness.

This content is informative and educational and does not replace the evaluation of a health professional. For specific dietary guidance, consult a nutritionist. In case of doubts about your health, consult your doctor or another qualified professional.