Steps to Reading Food Labels Correctly

Each of us goes to the grocery store or market almost every day and buys what we need. During these purchases, the first things we pay attention to are the price, weight, and expir

Food labels on packaging provide us with detailed information about the product. These labels include the nutritional values of the product such as carbohydrates, protein, fiber, fat, vitamins, and minerals; information about the manufacturer and production permits; the list of ingredients, portion size, calorie content, and other important details.

Food labels not only provide information about the product but are also one of the most important factors influencing conscious purchasing and making the right nutritional choices. In terms of food safety, labels must contain specific information such as nutrients, portion sizes, preparation, and storage conditions. Reading label information developed to protect consumers from misinformation is one of the key elements of healthy eating.

For producers, food labels define the product, prevent risk analysis errors, and ensure accurate information transfer, thereby protecting consumers’ health rights. With the energy and nutrient values provided on the labels, individuals can track their daily goals. However, it should be noted that the nutrient values on the label do not always equal the amount consumed.

Most packaged products display nutritional values based on 100 grams. But if the product is 200 grams, the calories will be twice the stated amount. In this case, it is important to check the reference value, which indicates how much a portion contributes to total daily nutrition.

What Do the Label Terms Mean?

Portion: Indicates the portion information of the product. Usually expressed as “per 100 grams” or “per serving.”
Calorie: Shows the calorie value per portion and which nutrient the calories come from. Usually compared with the daily energy requirement.
Light: Often misunderstood as calorie-free, light products actually contain 25% less energy or 50% less fat compared to the reference product.
Reduced: Labels such as “Reduced energy” mean the product has 25% less energy, sugar, fat, or cholesterol compared to regular products.
Enriched: Refers to nutrients added to a food product for health purposes. For example, iodine is added to table salt under the Turkish Ministry of Health’s program to prevent iodine deficiency disorders. Similarly, vitamin C-fortified juices, vitamin B-enriched cereals, and vitamin D and protein-fortified milk are examples.
UHT: Stands for “Ultra High Temperature.” Milk is heated to 135–150°C for 2–4 seconds to eliminate harmful microorganisms and is then rapidly cooled to room temperature. This makes the milk long-lasting, preserving freshness and naturalness for up to 4 months if unopened.
Pasteurized: A process where food or beverages are heated to a certain temperature to eliminate harmful bacteria. Commonly applied to milk and dairy products.
Contains/Does Not Contain Gluten: Gluten is a protein complex found in wheat, rye, barley, and oats. It provides the structure of dough used in bread making. People with gluten sensitivity should avoid gluten-containing products due to issues like bloating, fatigue, or migraines.
Contains/Does Not Contain Aspartame: Aspartame is a low-calorie artificial sweetener that produces phenylalanine when metabolized. Since phenylalanine is an essential amino acid, individuals with phenylketonuria (PKU) should avoid aspartame.

Important Points to Watch Out For!

Saturated Fat: Excessive intake increases the risk of heart disease, obesity, and cancer. Products should contain less than 1 gram of saturated fat per package.
Trans Fat: Linked to cardiovascular disease. Products should either be free from trans fats or contain less than 0.5 grams per package.
Cholesterol: Should be minimized for heart health. Choose products with less than 20 mg of cholesterol per package.
Salt: Packaged foods should contain no more than 1.25 grams of salt per 100 grams. Excess salt can lead to hypertension, heart disease, stroke, and cancer.
Sugar: A single portion should contain no more than 9 grams of sugar. Consuming too much sugar increases insulin production, leading to artery blockage and fatty liver. Labels may also list sugar as refined sugar, glucose syrup, fructose syrup, corn syrup, maltose syrup, or cane sugar.
Fiber: Should contain at least 5 grams per portion. The U.S. National Academy of Sciences recommends: women under 50 = 25 g/day, men under 50 = 38 g/day; women over 50 = 21 g/day, men over 50 = 30 g/day.