What I Actually Look for on a Food Label as a Dietitian The front of a packet may say “high protein,” “multigrain” or “sugar-free.” But how do you know what you're actually buying? When I read a food label, I look beyond the marketing claims. Here are the things I check: 1. Serving size: The calories and nutrients listed may be for just one serving, not the entire packet. 2. Protein and fibre: Do they provide a meaningful amount for the serving size? 3. Sugar: I check total sugar, added sugar and the ingredients used to sweeten the product. Honey and jaggery count too. 4. Ingredient list: Ingredients are generally listed by weight. The first few tell you a lot about what makes up the product. 5. Saturated fat and sodium: Both matter, particularly when managing cardiovascular risk and blood pressure. 6. Additives: Their presence alone doesn't make a food unhealthy. The overall nutritional profile matters more. 7. Front-of-pack claims: “Natural,” “multigrain” and “sugar-free” don't automatically mean healthier. 8. The bigger picture: Portion size, frequency of consumption, nutritional quality and your individual health needs all matter. As a dietitian, I'm not looking for a perfect product. I'm looking for information that helps me make an informed choice. Next time you shop, turn the packet around. The ingredient list and nutrition panel deserve as much attention as the claims on the front. [Food labels, nutrition facts, ingredient list, packaged foods, added sugar, protein, fibre, sodium, food literacy, dietitian tips]