6 RD-Approved Label Reading Mistakes

Good nutrition seems straightforward: prioritize whole foods, fill your plate with colorful fruits and vegetables, and indulge only occasionally. However, in reality, deciphering ingredient lists or reading labels at the grocery store can be confusing.

If you're confused, you're not alone. Data suggests half the world's population struggles to understand nutritional labels. The Food and Drug Administration (FDA) has taken steps to address this by clarifying food contents, adjusting the definition of 'healthy' labels, and mandating more detailed breakdowns of ingredients on new nutrition labels.

Despite these efforts, dietitians note that people repeatedly make the same mistakes when reading labels. Here are six common errors to avoid, along with tips for choosing the best food products.

Starting January 2020, the FDA will require labels to specify 'added sugars,' which include syrups, honey, and concentrated fruit or vegetable juices added to foods. "The new label will state 'Total Sugars' with a separate line for 'Includes X grams of added sugars,'" explains Melissa Majumdar, RD, a senior bariatric dietitian at the Brigham and Women's Center for Metabolic and Bariatric Surgery in Boston. While some companies have voluntarily adopted this change, it's not universal. "Overeating added sugars increases our caloric intake without providing significant health benefits," says Dana Hunnes, RD, PhD, a senior dietitian at Ronald Reagan UCLA Medical Center.

The solution: Pay attention to the 'added sugars' line if you see it. These could be listed as anhydrous dextrose, brown sugar, corn syrup, high-fructose corn syrup (HFCS), honey, and other sugar synonyms. In general, aim to limit added sugar intake to no more than 25 grams (100 calories) for women daily and 37.5 grams (150 calories) for men. Be wary of foods like peanut butter, salad dressings, and applesauce, which often contain added sugars, says Majumdar. "A good rule of thumb is to avoid foods with sugar listed among the first three ingredients," advises Majumdar.

"All fats are not created equally," says Majumdar, and by January 2020, nutrition facts labels will no longer even specify calories from fat, she notes. "This decision was made to encourage consumers to choose healthy fats." After all, while a packaged energy bar and salmon both contain calories from fat, the latter contains omega-3 fats, which protect your heart, brain and provide anti-inflammatory effects.

The fix: Up until this distinction is removed from packaging, ignore it — but remember all fats do contain 9 calories per gram, so "any food containing fats will have a higher ‘calories from fat’ than other foods," says Majumdar. That’s why it can be a good idea to track your macros.

We hate to say it but even labels that say they don’t include certain food additives actually indeed could. For example, the Nutrition Facts Label can state it has 0 grams trans fat so long as it packs less than 0.5g per serving. Considering it’s best to keep trans fats to less than 1% of your total daily calories (or about 2 grams if you’re eating 2,000 calories), falling for this one could lead you to overdo it. Typically, trans fats are found in coffee creamers, fast food, frozen pizzas and packaged desserts.

Foods claiming to be nitrate or nitrite-free, preservatives in cured meats linked to cancer, may not be entirely truthful. The FDA allows meat cured with celery powder or juice, naturally producing nitrates, to be labeled as such.

The solution: Reduce processed meat consumption, suggests Majumdar. Include more plant-based proteins in your diet.

In reality, sugar-free cookies often contain around 75% of the total carbohydrates found in regular cookies, says Hunnes, “and they’re never as tasty.”

The solution: Eating the real thing in moderation, focusing on portion size, is a better option, she suggests.

You might think this figure helps you see just how much of a particular nutrient you’re filling up on, but since this value is based on a calorie intake of 2,000 calories, it’s not always that useful, says Majumdar. “If you don’t eat 2,000 calories or if you don’t need 2,000 calories, this percent provides no bearing for you.”

The fix: Focus on how a certain food fits into a balanced meal and your diet, she suggests. Is it a whole grain, protein or fat source, for example? This can help you choose foods from different macro groups throughout the day.

“It is best to eat foods in their most natural states with easily recognizable ingredients,” says Hunnes. “Often, but not always, foods with labels contain many ingredients that may not be all that healthful.”

The solution: Focus on single-ingredient, whole foods in their natural state, like apples or leafy greens. You'll know exactly what you're consuming. Try shopping the perimeter of the grocery store to find more whole food options.