How to Read a Food Label – Student Guide

Understanding food labels helps you make healthier choices, control calories, and avoid excess sugar, fat, and salt. Here’s a quick and easy guide for students.

1️⃣ Check the Serving Size First

• Always start here.

• The values on the label (calories, fat, sugar, etc.) are based on one serving, not the whole packet.

• Many snacks contain 2–3 servings per packet.

👉 Example: If 1 serving = 30 g but you eat 60 g, double all the numbers.

2️⃣ Look at Total Calories

• Helps you manage weight and energy intake.

• For students, 2000 kcal/day is average (may vary).

• Choose snacks with <150 kcal per serving.

3️⃣ Check the Fats

• Saturated Fat: Should be low (linked to heart disease).

• Trans Fat: Should be 0 g (very harmful).

• Unsaturated fats: Okay in small amounts (nuts, seeds).

👉 Tip: Choose foods with <3 g saturated fat per serving.

4️⃣ Watch Out for Added Sugars

• Listed under “Sugars” or “Added Sugars.”

• High sugar raises diabetes risk.

👉 Choose products with <5 g sugar per serving
👉 Avoid anything >15 g sugar (candies, bakery foods, beverages)

5️⃣ Check Sodium (Salt) Levels

Too much salt increases BP.

• Low sodium: <140 mg

• Moderate: 140–400 mg

• High: >400 mg (avoid for daily use)

👉 Student tip: Instant noodles often have high sodium.

6️⃣ Look at Fiber

Fiber helps in digestion, blood sugar control, and satiety.

• Choose foods with ≥3 g fiber per serving

• Whole grains > refined grains

7️⃣ Check Ingredients List

• Ingredients are listed in order of quantity

• First 3 ingredients tell the real story

• Avoid products where first ingredients are:

  • Sugar

  • Refined flour (maida)

  • Hydrogenated fats

  • Corn syrup

👉 Prefer items with: whole grains, nuts, oats, fruits, pulses.

8️⃣ Watch Out for Hidden Sugars

Names to avoid:

• Maltose

• Dextrose

• Corn syrup

• Fructose

• Maltodextrin

• Brown sugar

• Caramel

9️⃣ Check for Claims (Don’t Be Misled!)

Terms that sound healthy but may not be:

Claim	What It Really Means
“Fat-Free”	May have high sugar
“Sugar-Free”	May have artificial sweeteners
“Multigrain”	Not always whole grain
“Natural”	Not regulated term
“No Added Sugar”	May still have natural sugars

🔟 Choose Products with Clean Labels

A clean, healthy label usually contains:

• Short list of ingredients

• No artificial colors/flavors

• No MSG

• No hydrogenated fats

• Lower sugar and salt