What's your best tip for reading food labels and making informed choices at the grocery store? What should people look out for?

As a food scientist, my best tip for reading food labels is to start simple and focus on context rather than just numbers. The ingredient list tells the real story. Look for foods with short, recognizable ingredients that you could find in your own kitchen. Ingredients are listed by weight, so the first few make up most of what you're eating. Next, pay attention to serving size and portion realism. Many labels show nutrition per serving that's much smaller than what people typically eat, which can make a product look healthier than it really is. When it comes to nutrients, focus on reducing added sugars, trans fats, and sodium. Do not confuse "low fat" or "sugar free" with healthy since these claims can hide other trade-offs such as higher sodium or artificial additives. Lastly, look for positive nutrients such as fiber, protein, vitamins, and minerals. Products high in these, especially from whole foods like grains, legumes, and nuts, are usually better choices. In short, understanding food labels is not about perfection but about awareness and balance.

One tip I recommend for label reading is utilizing the 10:1 protein ratio. People are often looking for ways to optimize protein intake into their diet and this is one way to make it relatively easy. When looking at a food label, take the grams of protein and multiply it by 10. If the protein x 10 result is higher than the total calories, you can consider this a great source of protein that is nutrient-dense without being calorie-heavy. The perfect combination for weight loss and muscle maintenance.

My best tip for reading food labels is to ignore the front of the package entirely. Everything printed there — "natural," "low-fat," "high-protein," "made with whole grains" — is marketing psychology, not nutrition. The real story is in the order of the ingredients list. The first three ingredients tell you 80% of what you need to know. If one of them is sugar, seed oil, or something you can't picture in its original form, you're not buying food — you're buying a product. One trick I use: read the label backward. Start at the bottom and work your way up. That's where companies hide things they don't want you to notice — preservatives, artificial sweeteners, stabilizers. By the time you reach the top, you'll already know if it's worth eating. It's less about counting calories or grams of fat and more about recognizing intention. A brand that hides junk at the end of the label is telling you exactly how much they value your trust. Once you learn to read labels like a detective instead of a dieter, grocery shopping becomes a lot simpler — and a lot more honest.

A practical and medically sound way to approach food labels is to begin by identifying the nutrients that carry the greatest impact on long-term health, particularly added sugars, sodium, and refined carbohydrates. Many packaged foods that appear wholesome contain hidden sugars and excess salt, both of which contribute significantly to metabolic disease, hypertension, and cardiovascular risk over time. Products with minimal or no added sugar should be prioritized, as high sugar intake drives insulin resistance and weight gain. Beyond nutrient content, evaluating the glycemic and satiety value of foods can guide smarter choices. Foods high in fiber and protein tend to promote stable blood glucose levels and prolong satiety, supporting healthier eating patterns and reduced cravings. High-fiber foods are typically less processed, making fiber content a simple marker for nutritional quality. This is particularly important for individuals managing or preventing metabolic conditions, as fiber slows absorption of glucose and supports cardiovascular health. Additionally, portion distortion remains one of the most common pitfalls. Labels often present nutrition data for unrealistically small serving sizes, leading to inadvertent overconsumption. Reading the serving size carefully and mentally adjusting to realistic portions provides a more honest assessment of caloric and nutrient intake.

Don't be swayed by attractive claims on front of packages. Turn the package over and look at the nutrition facts label. Are you comfortable with these many 'added' sugars (hidden underneath the total sugars count) in your gluten-free products? Pay close attention to serving sizes—a commonly overlooked detail! A bag of snack would have a serving size of 1 oz which is about 20-30 pieces depending on the product. This does not mean that the serving size is one entire bag!! Since most of us are not going to stop snacking at 1 oz, this is something to consider when accounting for fat, sodium, and carbohydrate when snacking larger quantities. My favorite and the final tip would be to always read the ingredient list (spend 15-30 s more at the grocery store). Ingredients are listed in the descending order of their percentages, so it is not necessary that a quinoa bar will have >50% quinoa. And do not be afraid of unsual ingredients or weird looking names on the list. Many of them are for preservation and preventing food from going bad!! It's encouraging to see some companies now explaining the purpose of various ingredients right on their packaging.

My best tip is to use tools that make label reading easier. I use Yuka, which scans products and breaks down ingredient safety instantly. It's nearly impossible to memorize every additive or chemical, so apps like this are invaluable—especially for foods, lotions, and soaps. You'd be surprised how many everyday products contain endocrine disruptors, artificial dyes, or unnecessary fillers that look harmless on the label. My rule of thumb: the fewer ingredients, the better. If you can't pronounce half of them, it's probably not helping your body. Technology helps bridge the gap between marketing and reality. Scan first, then choose products that nourish rather than just appeal. Awareness at the shelf changes everything. —Pouyan Golshani, MD | Interventional Radiologist & Founder, GigHz and Guide.MD | https://gighz.com

As someone who transformed my health struggles into vitality through mindful eating from living all over Asia to finally in New Zealand, my best tip is: Skip the marketing on the front and flip straight to ingredients. If sugar's in the top three and you can't pronounce over half, that's a gut-health alert. I learned this when my autoimmune psoriasis flares vanished after ditching packaged foods loaded with unpronounceable ingredients - start reading like your gut depends on it.

The best strategy is to focus on ingredient order, not just nutrition numbers. Ingredients are listed by quantity, so if sugar, refined oil, or salt appear near the top, the product is likely less healthy than its claims suggest. Many foods marketed as "high-protein" or "natural" still hide additives or excess sodium that undermine their value. I started scanning ingredient lists before calories or macros, and it completely changed how I shop. Another useful habit is comparing serving sizes—manufacturers often shrink them to make numbers look better. A granola bar with 10 grams of sugar per "half serving" isn't the same as a healthy snack. In short, transparency sits in the fine print, not the label front. Choosing products with recognizable, minimal ingredients makes every decision simpler and more reliable.

My best tip for reading food labels is to start by focusing on the ingredient list before getting lost in the numbers. The first few ingredients make up most of what you're eating, so if sugar, refined flour, or hydrogenated oils appear right at the top, that's a sign to be cautious. I've found that choosing products with short, recognizable ingredient lists—things you could find in your own kitchen—is the easiest way to make healthier choices without overthinking it. Another thing I always look for is serving size. It's surprisingly easy to underestimate calories, sodium, or sugar if you don't notice that a single package actually contains two or three servings. Nutritional labels can make something look balanced until you realize you'd realistically eat the whole thing in one sitting. I also pay close attention to added sugars and sodium levels. Many "healthy" snacks or sauces pack hidden sugars under different names—like maltose or cane syrup—and processed foods often contain far more salt than you'd expect. Choosing products labeled "low sodium" or "no added sugar" can make a noticeable difference in how you feel over time. Ultimately, I've learned that food labels aren't about perfection—they're about awareness. Once you start reading them with curiosity instead of guilt, you become much more intentional about what you bring home, and that mindset shift alone can make grocery shopping far healthier and less stressful.

My best tip for reading food labels and making informed choices at the grocery store is to focus on the first few ingredients and serving sizes. The first ingredients listed are the most prominent in the product, so if a food item lists sugar, refined grains, or artificial additives near the top, it's likely less nutritious. Look for whole foods, like whole grains, vegetables, and lean proteins, at the beginning of the list. Also, pay attention to the serving size—it's easy to assume a package is one serving, but often it contains more. This can lead to confusion when comparing calories, sugars, and fats. Additionally, watch out for added sugars (sometimes hidden under names like high-fructose corn syrup or cane sugar), sodium content (especially in processed foods), and trans fats (often found in packaged or fried foods). These can contribute to long-term health issues if consumed in excess. Finally, don't be swayed by the marketing on the front of the package. Terms like "natural" or "low-fat" don't always mean healthy—always check the nutrition facts and ingredient list for a clearer picture of what's inside.

The best tip for reading food labels is to start with the ingredient list before the nutrition facts panel. Ingredients are listed in order of quantity, so the first three usually make up most of what you're eating. Look for simple, recognizable ingredients—whole grains, lean proteins, and natural sweeteners—while avoiding long lists filled with additives or chemicals you can't identify. When checking the nutrition facts, pay close attention to added sugars, sodium, and serving size. Many packaged foods appear healthy until you notice that a single serving represents only half of what most people actually eat. A good rule is to keep added sugars under 10% of your daily intake and choose options lower in sodium to support heart health. Lastly, be wary of marketing claims on the front of the package—terms like "natural," "light," or "made with whole grains" can be misleading. The truth is always on the back of the label. By slowing down, reading critically, and comparing similar products, you can make choices that align with both health goals and realistic eating habits.

My best tip for reading food labels and making informed choices at the grocery store is to focus on the first few ingredients listed. Ingredients are listed in order of quantity, so if sugar, refined oils, or additives appear near the top, that's a red flag. Look for whole, recognizable ingredients like whole grains, vegetables, and natural proteins. Additionally, pay attention to serving sizes and calories per serving to avoid underestimating how much you're consuming. For healthier choices, aim for products with fewer than 5 ingredients, and check the added sugars and sodium content—high amounts of either can be unhealthy over time. Lastly, look for "no artificial" labels (such as no artificial colors or preservatives) and consider opting for products with shorter ingredient lists. These choices tend to be closer to whole foods, making them healthier options overall.

In healthcare, even minor misinterpretations can lead to serious errors. Reading food labels requires the same careful attention. It is important to look beyond attractive packaging and focus on what is truly inside. Sugars often appear under different names such as sucrose or fructose syrup and recognizing these can help make healthier choices. Ingredient simplicity and familiarity reflect quality and transparency. Applying this same principle to our operations helps maintain safety and consistency. Every process must be clear and well understood to avoid confusion and ensure accuracy. Just as clean labels build trust with consumers and clear communication strengthens trust within a team.