If someone handed you a contract, you wouldn’t just glance at the title and sign it without reading the details.

You’d check the fine print, make sure everything was clear, and look for anything misleading.

But when it comes to food labels?

Most of us trust the front of the package—without looking deeper.

And that’s exactly where we get misled.

What I’ve Learned from Reading Food Labels

I’ve always considered myself fairly mindful about what I eat, but I never really read food labels—until I started attending a free weekly class on Live Lifestyle Medicine (www.livelifestylemedicine.com).

I’m so grateful to be learning this. Times are changing, costs are going up, and it’s more important than ever to get the best nutrition possible from the food I choose.

This class focuses on whole, plant-based foods and is available in-person and online. Anyone can check out their website for the schedule—it’s free, and I can’t recommend it enough!

Beyond what I thought I knew, these lessons have made me more selective (or maybe intentional?) about my food choices. Now, I focus on nutrient-dense, real foods rather than trusting marketing claims.

Here are the biggest lessons I’ve learned about reading food labels.

Regulations Are Changing—Why This Matters More Than Ever

Something I’ve been thinking about more lately is how food labeling regulations are shifting.

As government agencies change, get downsized, or amend policies, food manufacturers may no longer be required to disclose everything in the same way they once did.

This could mean:

• Loosening requirements on how ingredients are listed

• Less oversight on food additives and processing

• More room for vague or misleading marketing claims

It’s something to be aware of.

This makes learning to read labels even more important—because if we can’t count on regulations to keep food companies transparent, we have to be proactive about knowing what we’re eating.

1. The Ingredients List Tells the Truth

Forget the flashy claims on the front. The real story is in the ingredients list.

• Shorter is better. The fewer ingredients, the less processed the food.

• First ingredients matter. If sugar or processed oils are at the top, that’s what you’re really eating.

• Hidden sugars have many names. Corn syrup, dextrose, cane juice—all just different names for sugar.

What I realized: That “healthy” granola bar I used to buy? It had seven different types of sugar. Now, I check labels before I buy.

2. Serving Sizes Can Be Misleading

• A small package may have multiple servings. That bottle of juice might look like one serving, but check again—it might be three.

• Some companies shrink serving sizes to make calorie and sugar content seem lower.

What I realized: I thought I was making a good choice with protein bars—until I noticed that some had 2.5 servings per bar, meaning way more sugar and calories than I thought.

3. “Healthy” Buzzwords Don’t Mean Much

Food companies know what words we want to see.

• "Natural" – Not regulated. A product can contain preservatives, artificial flavors, and additives and still say “natural.”

• "Low-fat" or "Fat-free" – Often means extra sugar or artificial ingredients to make up for lost flavor.

• "Whole grain" – Unless it says 100% whole grain, it could still contain refined flour.

• "No added sugar" – Doesn’t mean sugar-free; it may still contain fruit juice concentrates or artificial sweeteners.

What I realized: I once bought a “heart-healthy” cereal that was full of artificial colors and preservatives. Now, I go straight to the ingredients list.

4. Sodium and Additives Are Sneaky

• Many packaged foods (even ones that don’t taste salty) are loaded with sodium—especially canned soups, frozen meals, and sauces.

• Some preservatives and artificial colors can affect digestion, energy, and overall health.

• If there are a lot of unpronounceable ingredients, it’s worth questioning if it belongs in your body.

What I realized: I used to think fast-food salads were a healthy option—until I checked the label and saw they had as much sodium as a burger and fries!

5. Your Body Is the Best Judge

The FDA’s nutrition facts give some information, but they don’t tell the whole story.

Your body does.

• How do you feel after eating certain foods? Energized? Sluggish?

• Are you full and satisfied, or craving more?

• Does this food support how you want to feel?

Reading labels isn’t about being perfect. It’s about being aware—so you can make choices that align with how you want to feel.

Beyond the Label: Living Real Aloha in the Kitchen

For me, Living Real Aloha means:

• Approaching food with curiosity, not fear.

• Making choices with intention, not restriction.

• Practicing gratitude, not guilt.

It’s not about eating perfectly. It’s about eating with awareness.

And that awareness? It’s empowering.

Because when we fuel our bodies in a way that feels aligned, we show up better—for ourselves, our families, our work, and our lives.

Final Reflection: The Power of Paying Attention

I used to trust marketing over labels.

Now, I trust labels over marketing—and more importantly, I trust how I feel.

Would you sign a contract without reading it?

If not, then don’t trust a food label at face value either.

Because what you put in your body matters.

And you deserve to know exactly what you’re saying “yes” to.