I'm at the supermarket, I return a packet of cereal or a tomato sauce, and there... a long list of ingredients, incomprehensible numbers, names in E-something. I put the product back, telling myself that I will see later. Does this mean anything to you? The good news is that reading a food label can be learned, and once you know what to look for, it takes less than 30 seconds. I give you all the keys to becoming an informed label reader and regaining control of your food choices.
1. The list of ingredients: the first thing to look at
Before even looking at the numbers, the ingredient list gives me one essential piece of information: what the product really contains. Here are the two golden rules to remember:
- ●Ingredients are listed in descending order of weight. What appears first is present in greater quantity. If sugar is in 2nd or 3rd position in a “plain” yogurt, this is a warning signal.
- ●The shorter the list, the better. A simple rule sometimes called the "5 ingredient rule": if a product contains more than 5 and some are difficult to pronounce, this is often a sign of an ultra-processed product.
Food additives are designated by the letter E followed by a number (E100, E621, etc.). Not all of them are dangerous, some are natural vitamins or antioxidants, but a long list of additives is often a sign of a heavily processed product.
[IMAGE 1, Close-up of a food label: list of ingredients and nutritional table]
The list of ingredients is the first information to consult before any purchase.
| Nutrient | Attention threshold (per 100 g) | Why it matters |
|---|---|---|
| Sugars | > 10g = high | Risk of blood sugar spike, cavities, weight gain |
| Fats saturated | > 5 g = high | Impact on LDL cholesterol and cardiovascular health |
| Salt (sodium) | > 1.5 g = high term | Long-term risk of high blood pressure |
| Dietary fiber | < 3 g = low | Essential for transit and satiety |
| Proteins | < 5 g = low | Important for satiety and muscle mass |
2. The nutritional value table: what really matters
The nutritional table, mandatory in Europe since 2016 (EU regulation no. 1169/2011), indicates the intakes per 100 g or 100 ml of product. Here are the lines I need to focus on:
Warning: “per serving” values can be misleading. The serving size indicated is often less than what I actually consume. I always prefer to refer to the values per 100 g to objectively compare two products with each other.
3. The Nutri-Score: a useful tool, but not sufficient
The Nutri-Score, developed by Santé publique France and based on the work of researcher Serge Hercberg, is a colored logo from A (dark green, better nutritional profile) to E (red, worse profile). It is optional but increasingly present on packaging.
What the Nutri-Score takes into account:
- ●Negative points: calories, sugars, saturated fatty acids, salt
- ●Positive points: fiber, protein, proportion of fruits, vegetables and legumes
Its limits to know:
- ●It only compares products within the same category, an “A” cola remains a cola.
- ●It does not take into account the degree of processing of the product (an ultra-processed product may have a Nutri-Score B).
- ●It does not reflect the quality of the raw materials used.
My advice: use the Nutri-Score as a first quick filter, but never stop there. A look at the list of ingredients is essential.
[ IMAGE 2, Nutri-Score Logo from A to E / supermarket aisle with labeled products ]
The Nutri-Score is a good starting point, but does not replace reading the ingredient list.
4. My 3-step method for choosing a product in 30 seconds
I offer you a simple and effective method to apply from my next checkout:- I read the list of ingredients. Is it short (less than 5-6 ingredients)? Do we recognize them all as real foods? If so, right direction.
- ●I check sugars, salt and saturated fats in the nutritional table. I always compare per 100g, not per serving.
- ●If available, I consult the Nutri-Score as a quick validation, without making it my only decision criterion.
This reflex, once anchored, becomes automatic. And it can make a real difference to the quality of my daily diet, especially as part of a global health prevention approach.
💡 tips to remember
- I read the ingredient list first: the shorter it is and the more recognizable foods it is, the better.
- The order of the ingredients matters: what is listed first is present in the greatest quantity in the product.
- I always compare per 100 g, never per serving, the Portions are often underestimated by manufacturers.
- I especially watch for: sugars (> 10 g / 100 g = high), salt (> 1.5 g = high) and saturated fats (> 5 g = high).
- The Nutri-Score is a good first filter, but is not enough on its own: an ultra-processed product can have a good score.
- My golden rule: if I don't recognize the majority of the ingredients, I put the product down and look for a simpler alternative.
