Decoding Nutritional Labels: How to Choose the Best Whole-Food Products

Ever grabbed a so-called “healthy” snack only to later realize it’s packed with sneaky sugars, mystery additives, or a laundry list of questionable ingredients? 

We’ve all been there!

Between misleading buzzwords, tricky serving sizes, and cryptic ingredient names, reading nutritional labels feels like trying to decipher ancient hieroglyphics. 

But food label reading isn’t just a skill — it’s a necessary survival tactic in today’s grocery store jungle. So let’s break down the biggest label traps so you can shop smarter, dodge the BS, and pick foods that actually support your health.

🤔 WHY IS IT IMPORTANT TO READ FOOD LABELS?

Food has changed a lot over the past few decades — and not in a good way. 

Today, 60% of the foods Americans buy contain “technical food additives.”[*] That’s a scientific way of saying preservatives, artificial flavors, and other lab-made ingredients that didn’t exist in your grandma’s kitchen.

Worse? Food companies spend nearly $14 billion a year on ads in the US — and more than 80% of that budget is spent marketing junk food.[*] They want their ultra-processed snacks to look more appealing, more convenient, and harder to resist.

Most of us don’t have time to cook everything from scratch or shop exclusively at the farmer’s market. That’s why understanding food labels is so important.

This superpower helps you cut through the marketing hype and choose healthy grocery store items. When you know exactly what’s going into your body, you’re in control — not the food industry.

🤓 HOW TO READ FOOD LABELS FOR HEALTHY EATING

Let’s break down the trickiest parts of a nutrition label so you can spot the good stuff and skip the junk:

🧮 SERVING SIZES: THE SNEAKY MATH TRICK

A serving size isn’t a recommendation — it’s a number set by food manufacturers to make nutrition facts look better. And this is where they love to play games.

They’ll shrink the portion size so the calories and sugar seem lower than they actually are. 

Ever polished off a snack-sized bag of granola, only to realize the label says it contains three servings? Yep, that means you just ate 3x the sugar you thought you were getting!

That’s why some foods — like a pint of ice cream — are now required to have “dual column” labels, showing nutrition per serving and per package.[*] Researchers hope this helps consumers make healthier choices.[*]

But the best strategy? Always check how many servings are in the container before you dig in.

⚡ CALORIES: CHOOSE QUALITY OVER QUANTITY

Your body runs on calories — they’re the fuel behind everything you do.[*] But the number on a nutrition label doesn’t tell the whole story. It’s not just about how many calories you eat — it’s about where they come from.

A 100-calorie serving of broccoli isn’t the same as 100 calories from a sugary drink. One provides your body with vitamins, fiber, and antioxidants. The other? A quick sugar spike with zero real nutrition.

So think of calories as an investment. Are they giving your body something valuable to work with? Empty calories don’t do much, while nutrient-dense calories deliver healthy fats, fiber-rich carbs, or essential protein.

For example, our Instant Bone Broth rip sticks pack 10 grams of protein for just 50 calories — real nutrition to fire up your body!

The takeaway? Calories matter, but nutrient density matters more.

🍯 TOTAL SUGAR VS. ADDED SUGAR VS. SUGAR ALCOHOLS

Sugar is the sneakiest ingredient in packaged foods. Brands hide it under 60+ different names![*] Many use multiple types of sugar in the same product so you won’t notice just how much you’re really getting. 

Here’s how to read nutritional labels for sugar:

TOTAL SUGARS. This includes both natural sugars found in the food and sugars added by manufacturers.[*]

ADDED SUGARS. These are added during processing. If the label says “Includes Xg Added Sugars,” that amount is already factored into the Total Sugars.[*]

You can subtract Added Sugars from Total Sugars to see how much naturally occurring sugar is in your food. The lower the added sugar, the better.

SUGAR ALCOHOLS. Sugar alcohols are commonly found in foods marketed as low-carb, sugar-free, or keto. Though they may not spike blood sugar levels, they can disrupt gut health, cause bloating, and trigger digestive issues.[*] 

👉 Not all sweeteners are created equal. Get the scoop on better options here: Sugar-Free Solutions: Navigating Sweeteners for a Healthier Lifestyle

🧐 MICRONUTRIENTS: WHY SOME LABELS KEEP YOU IN THE DARK

Food labels highlight calories, macros, and sugar, but what about vitamins and minerals? Manufacturers can list up to 14 essential minerals and vitamins — but many choose not to.[*]

The FDA flags vitamin D, calcium, iron, and potassium as nutrients Americans don’t get enough of.[*] That’s why food manufacturers must include them on labels.[*] Everything else? Totally optional.

Why does this matter? Because if a product brags about being “fortified” yet skips listing actual micronutrient amounts, it’s probably not as nutritious as it claims.

Now, understanding nutritional labels is one thing, but food companies love to throw around buzzwords that make their products sound healthier than they really are. So let’s dive into that next.

🔎 DECODING FOOD LABELS AND BUZZWORDS

Food labels can be incredibly deceptive. Studies show that the healthier a product appears, the more likely you are to buy it — which is exactly why brands slap buzzwords all over their packaging.[*]

Some of these terms are regulated by the FDA, but many are just marketing fluff designed to make processed foods sound better than they are.

Let’s explore the most common buzzwords so you’ll know how to read labels on food products with a sharp eye for what actually matters:

🌱 ORGANIC

The “organic” label comes with strict standards.[*] No pesticides, synthetic fertilizers, GMOs, or radiation are allowed. Organic meat and dairy must come from animals raised on an all-organic diet with zero hormones or antibiotics.

Look for the certified USDA Organic seal — without it, “organic” claims might be meaningless.

🌿 NATURAL

The “natural” label means next to nothing. It just means the product started with a natural ingredient like wheat or banana. But it might also still include high fructose corn syrup, additives, food dyes, and artificial flavors. 

🚫 NON-GMO

Non-GMO means the product contains zero genetically modified ingredients. Bioengineered foods are often unnaturally altered to withstand pesticides or increase shelf life.[*] However, this can come at a cost to nutrient quality and raises several potential health risks.[*]

So if you’re wondering how to buy healthy groceries, always look for a non-GMO label.

🙌 Psst! All Bare Bones Instant Bone Broth and Elevated Drink Mixes are non-GMO!

📊 “GOOD SOURCE” AND “HIGH”

These labels might sound impressive, but they’re just FDA-defined percentages.[*]

A food labeled “high” in a nutrient must contain at least 20% of the Daily Value per serving. A “good source” means it has 10–19% of that nutrient.

However, since these numbers are per serving, a tiny serving size can make a product seem way more nutritious than it really is!

🍃 LIGHT

A “light” product must legally have 50% less sodium, one-third fewer calories, or half the fat of the original.[*] Sounds great, right? Not always.

Many “light” foods are heavily processed to dilute fat or sodium. More bad news? Manufacturers often replace healthy fats with sugar to keep the flavor.

Why does this matter? Healthy fats support brain function, hormone balance, radiant skin and hair, vitamin absorption (A, D, E, K), immunity, and satiety — keeping you full and energized.[*] 

Sugar? Just empty calories with none of these benefits. Choose wisely.

🧁 NO ADDED SUGAR

This seems promising on the surface. But this label often means the product is loaded with artificial sweeteners or sugar substitutes that come with their own set of problems. So always check the ingredients list.

Now that you’ve cracked the code on food label analysis, it’s time to put your knowledge to work.

🛒 5 HEALTHY GROCERY SHOPPING TIPS

If you want to know how to shop for healthy foods, just keep these easy tips in mind:

✅ Always have a list. It keeps you on track and stops you from grabbing processed foods you don’t need.

✅ Shop the perimeter. Fresh produce, meat, and dairy are on the outer aisles. Processed foods lurk in the middle.

✅ Read ingredient lists. Ingredients are listed by weight, meaning the first few make up the bulk of the product. Fewer, recognizable ingredients = better. Unpronounceable chemicals? 🚩

✅ Interpreting food labels matters. Ignore buzzwords, compare labels, and choose real, whole foods. If you don’t recognize an ingredient, your body probably won’t either.

✅ Make calories count. Check serving sizes before you buy and definitely before you start eating. Empty calories won’t fuel you — nutrient-dense foods will.

These tips for healthy grocery shopping make it easier to grab the good stuff that supports your wellness and self-care and leave the questionable picks behind.

✨ BARE BONES: WE MAKE GOOD CHOICES EASY

At Bare Bones, we’re passionate about creating clean, whole-food products that nourish your body from the inside out. 

That’s why our Instant Bone Broth and Elevated Drink Mix are packed with essential nutrients and none of the junk. They’re non-GMO, certified gluten-free, and Paleo, low-carb, and keto-friendly. 

We believe in delicious, honest, transparent nutrition because you deserve the best!

💙 SHOP SMARTER, EAT BETTER, LIVE WELL

Learning how to read food labels is all about knowing exactly what’s fueling your body. A little label know-how empowers you to see past the marketing hype and choose foods that align with your health goals.

We hope this food label guide helps cut through the noise and gives you the confidence to grocery shop for healthy food options. Every choice you make is a step toward better health!

Our mission at Bare Bones is to meet you where you are and nourish you with real, whole-food-based nutrients in the form that best fits your lifestyle.