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Tag: healthy eating

How to Read a Food Label in 60 Seconds
Evidence: Strong
Key takeaways
- Start with the serving size. Every number on the label depends on it.
- Use % Daily Value as a quick guide: 5% or less is low, 20% or more is high.
- Look for more fiber and less added sugar, sodium and saturated fat.
- Then flip to the ingredient list: shorter lists of recognizable ingredients usually mean less processing.
You don’t need a nutrition degree to shop smarter. Once you know where to look, you can read a food label in about a minute and tell whether a product fits what you want. Here’s the fast, five-step method we use, based on the FDA’s own guidance.

Step 1: Check the serving size (5 seconds)

Every number on the Nutrition Facts panel is for one serving, and the serving size is often smaller than what people actually eat. If a bag of chips lists 2.5 servings and you eat the whole bag, multiply everything by 2.5.

Step 2: Glance at calories (5 seconds)

Calories tell you how much energy is in one serving. They matter, but they don’t tell you about quality, so don’t stop here.

Step 3: Use the % Daily Value shortcut (15 seconds)

According to the FDA, the % Daily Value (%DV) shows how much a nutrient in one serving contributes to a total day’s diet. The quick rule: 5% DV or less is low, 20% DV or more is high.
- Aim high (20%+) for dietary fiber, vitamin D, calcium, iron and potassium.
- Aim low (5% or less) for saturated fat, sodium and added sugars.
Step 4: Find the Added Sugars line (10 seconds)

The label lists Added Sugars on its own line, separate from total sugars. The FDA’s Daily Value for added sugars is 50 grams. Natural sugars in plain milk or fruit aren’t counted here, so this line shows what was added during processing. Learn the many names sugar hides behind in our guide to hidden sugar on labels.

Step 5: Read the ingredient list (25 seconds)

Ingredients are listed by weight, from most to least. A few quick checks:
- What’s first? The first few ingredients make up most of the product.
- How long is the list? Long lists full of ingredients you wouldn’t cook with often signal an ultra-processed food.
- Any additives you avoid? Look for synthetic dyes like Red 40, sweeteners, or “fragrance” in non-food products.
Not sure what an ingredient is? Check our Ingredient Decoder, or see why it matters in what the biggest review found about ultra-processed foods.

Why we rated this “Strong”: This method follows the FDA’s official guidance for using the Nutrition Facts label, and the nutrients to limit or seek out reflect long-standing dietary recommendations. How we rate evidence

Ignore the front of the package

Claims like “made with real fruit,” “lightly sweetened,” or “natural” are marketing. The Nutrition Facts panel and ingredient list are where the facts are. See what “natural” on a label really means.
Cleaner swaps to try

We may earn a commission if you buy through links in our product picks. It never affects our ratings.
- Breakfast: cereals with 3+ grams of fiber and low added sugar
- Snacks: options with short ingredient lists you recognize
- Sauces: compare brands for sodium and added sugar per serving
The bottom line

Serving size, %DV, added sugars, then ingredients. Practice it a few times and it becomes automatic. It’s the single most useful habit for choosing cleaner foods. More label skills in our Ingredient Decoder.

Want one evidence-checked story and three easy swaps every week? Subscribe to our free newsletter.

Sources
1. U.S. Food and Drug Administration. How to Understand and Use the Nutrition Facts Label.
2. U.S. Food and Drug Administration. Added Sugars on the Nutrition Facts Label.
November 13, 2026
“Multigrain” vs. “Whole Grain”: How to Tell the Difference
Evidence: Strong
Key takeaways
- “Multigrain” only means more than one type of grain. Those grains can be refined.
- A whole grain keeps all three parts of the kernel: bran, germ and endosperm.
- Look for “whole” before the grain name as the first ingredient, or the 100% Whole Grain Stamp.
- Brown color, seeds, or words like “wheat” and “stoneground” don’t guarantee whole grain.
Bread aisles are full of hearty-sounding labels: multigrain, seven-grain, wheat, stoneground. Many shoppers assume they all mean whole grain. They don’t. Here’s how to tell multigrain vs. whole grain in a few seconds.

What “whole grain” means

A whole grain contains the entire kernel: the fiber-rich bran, the nutrient-dense germ, and the starchy endosperm. Refined grains, like white flour, have the bran and germ removed, losing much of the fiber. Some refined flours are “enriched,” which adds back certain B vitamins and iron, but not the fiber.

What “multigrain” means

“Multigrain” simply means a product contains more than one kind of grain. As Michigan State University Extension explains, that doesn’t mean any of those grains are whole. A multigrain bread can be made mostly from refined white flour with a few other grains or seeds added.

Other misleading terms
- “Wheat bread” or “wheat flour”: usually refined white flour. Look for “whole wheat.”
- “Stoneground,” “cracked wheat,” “seven-grain”: describe processing or variety, not whether the grain is whole.
- Brown color: can come from molasses or caramel color.
- “Made with whole grains”: may contain only a small amount.
How to spot real whole grain
1. Check the first ingredient. It should say “whole” before the grain, such as “whole wheat flour,” “whole oats” or “whole grain corn.” Brown rice and oats are also whole grains.
2. Look for the Whole Grain Stamp. The Whole Grains Council’s 100% Stamp means all the grain in the product is whole grain and each serving contains a full serving of whole grain. The stamp is voluntary, so many good products don’t use it.
3. Don’t rely on fiber alone. Some products add fiber from other sources.
Why we rated this “Strong”: The definitions of whole and refined grains are well established, and the labeling advice comes from university extension programs, the FDA’s draft guidance on whole-grain statements, and the Whole Grains Council. Evidence that whole grains benefit health is also strong. How we rate evidence
Cleaner swaps to try

We may earn a commission if you buy through links in our product picks. It never affects our ratings.
- Bread: “100% whole wheat” or “100% whole grain” with whole grain listed first
- Pasta: whole wheat or legume-based pasta
- Breakfast: plain oats or steel-cut oats instead of refined cereal
- Snacks: whole-grain crackers or homemade popcorn
The bottom line

“Multigrain” isn’t the same as whole grain. Check that “whole” comes before the first grain on the ingredient list, or look for the 100% Whole Grain Stamp. For more label shortcuts, see How to Read a Food Label in 60 Seconds and our pantry swaps.

Want one evidence-checked story and three easy swaps every week? Subscribe to our free newsletter.

Sources
1. Michigan State University Extension. Whole grain vs. multigrain vs. whole wheat.
2. Whole Grains Council. Whole Grain Stamp.
3. U.S. Food and Drug Administration. Draft Guidance: Whole Grain Label Statements.
November 13, 2026
10 Pantry Swaps That Cut Ultra-Processed Foods
Evidence: Strong
Key takeaways
- Large studies link diets high in ultra-processed foods to higher risk of heart disease, type 2 diabetes and other problems.
- You don’t need a perfect diet. Swapping the foods you eat most often makes the biggest difference.
- Most swaps below take less than five minutes and cost about the same or less.
- Read ingredient lists: shorter lists with ingredients you recognize are a good sign.
The biggest review of the research to date links diets high in ultra-processed foods to dozens of health problems. (Read our full breakdown of what that review found.) The good news: you don’t have to overhaul your kitchen. These ultra-processed food swaps target everyday pantry staples and take little time, money or effort.

Why swapping works

In a controlled NIH study, people ate about 500 more calories a day on an ultra-processed diet than on a minimally processed diet, even though the meals offered were matched for sugar, fat, fiber and salt. Small, repeated changes to what’s in your pantry make it easier to eat well without thinking about it.

10 pantry swaps that cut ultra-processed foods

1. Sweetened cereal → plain oats

Many breakfast cereals are ultra-processed and high in added sugar. Plain rolled or steel-cut oats with fruit, cinnamon and a handful of nuts are filling and quick, especially if you make overnight oats.

2. Soda and sweetened drinks → sparkling water

Sugary drinks are among the most common ultra-processed foods. Sparkling water with a squeeze of lemon or lime, or unsweetened iced tea, keeps the fizz without the added sugar.

3. Flavored chips → popcorn you pop yourself

Plain popcorn kernels popped on the stove or in an air popper, with a little olive oil and salt, is a whole-grain snack with a one-ingredient label.

4. Flavored yogurt cups → plain yogurt + fruit

Flavored yogurts often contain added sugars, thickeners and flavorings. Plain yogurt topped with fresh or frozen fruit lets you control the sweetness.

5. Packaged granola bars → nuts and fruit

Many bars are ultra-processed. A small bag of unsalted nuts with a piece of fruit or a few dates is just as portable.

6. Instant flavored rice and noodle packets → plain rice or pasta

Flavor packets add sodium, flavor enhancers and additives. Cook plain rice or pasta and season with garlic, herbs, olive oil or a squeeze of lemon.

7. Bottled salad dressing → homemade vinaigrette

Three parts olive oil, one part vinegar or lemon juice, a pinch of salt and a little mustard. It takes one minute and keeps for a week.

8. Processed deli meat → leftover roast chicken or beans

Processed meats are among the most heavily studied ultra-processed foods. Sliced leftover chicken, hard-boiled eggs, or mashed beans make easy sandwich fillings.

9. Sweetened nut butter → nuts-only nut butter

Look for peanut or almond butter where the ingredient list is just nuts and maybe salt. Stir in the oil when you open it.

10. Frozen ready meals → frozen vegetables + a simple protein

Plain frozen vegetables are minimally processed and just as nutritious as fresh. Pair them with eggs, canned fish, beans or chicken for a 10-minute dinner.

Why we rated this “Strong”: The link between ultra-processed diets and poor health outcomes comes from a large umbrella review in The BMJ and is supported by a controlled NIH trial. The individual swaps are practical applications of that evidence; their specific effects haven’t each been tested separately. How we rate evidence

How to tell if a food is ultra-processed

Check the ingredient list. Ultra-processed foods usually include ingredients you wouldn’t use at home, such as hydrogenated oils, modified starches, maltodextrin, “natural flavors,” emulsifiers, artificial sweeteners or colors. Our Ingredient Decoder explains the common ones, and our guide to hidden sugar names helps you spot added sugar.
Cleaner swaps to try

We may earn a commission if you buy through links in our product picks. It never affects our ratings.
- A stovetop or air popcorn popper for a whole-grain snack
- Glass jars for homemade dressings and overnight oats
- Plain rolled oats, nuts and frozen fruit as pantry staples
The bottom line

You don’t need to cut out every packaged food. Pick the two or three ultra-processed foods you eat most often and swap them first. Small, consistent changes add up. Find more ideas in our Swaps section.

Want one evidence-checked story and three easy swaps every week? Subscribe to our free newsletter.

Sources
1. Lane MM, et al. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ. 2024.
2. Hall KD, et al. Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial. Cell Metabolism. 2019.
3. BMJ Group. Consistent evidence links ultra-processed food to over 30 damaging health outcomes. 2024.
November 13, 2026
Hidden Sugar: How to Spot Its Many Names on a Label
Evidence: Strong
Key takeaways
- Added sugar goes by many names on ingredient lists, from cane juice to maltodextrin to “nectar.”
- The Nutrition Facts label now shows Added Sugars on its own line. That’s the fastest way to check.
- The FDA’s Daily Value for added sugars is 50 grams; the American Heart Association recommends less: about 25 grams for most women and 36 grams for most men.
- Sugar hides in “savory” foods too, like sauces, bread, dressings and flavored yogurt.
Food makers don’t always call sugar “sugar.” It can appear on an ingredient list under many different names, and a single product may contain several of them. Learning the hidden names for sugar takes a minute and changes how you read every label.

Start with the Added Sugars line

The quickest check is the Nutrition Facts panel. According to the FDA, labels now list Added Sugars separately from total sugars, with a % Daily Value based on a limit of 50 grams a day. Added sugars include sugars added during processing, sugar syrups and honey, and the sugar in concentrated fruit or vegetable juices beyond what you’d get from the same amount of whole juice.

The American Heart Association recommends a stricter limit: no more than about 6 teaspoons (25 grams) a day for most women and 9 teaspoons (36 grams) for most men.

The many names of added sugar

Anything with “sugar”
- Cane sugar, beet sugar, brown sugar, coconut sugar, date sugar, raw sugar, invert sugar, powdered sugar
Syrups
- Corn syrup, high-fructose corn syrup, rice syrup, brown rice syrup, malt syrup, maple syrup, carob syrup, golden syrup, agave syrup
Words ending in “-ose”
- Sucrose, glucose, dextrose, fructose, maltose, lactose (when added), galactose
Nectars, juices and “natural” sweeteners
- Agave nectar, fruit juice concentrate, evaporated cane juice, cane juice crystals, honey, molasses, treacle
Others that are easy to miss
- Maltodextrin, dextrin, barley malt, caramel, panela, muscovado, turbinado, sorghum
A useful trick: ingredients are listed by weight. If a product splits its sugar into several different names, each one may appear lower on the list than sugar would if it were combined.

Why we rated this “Strong”: Added sugar labeling rules come from the FDA, and the recommended limits come from the American Heart Association. Evidence linking high added sugar intake to weight gain, tooth decay and heart and metabolic risks is well established. How we rate evidence

Where hidden sugar shows up
- Flavored yogurt and plant-based milks
- Granola, cereal and “protein” bars
- Pasta sauce, ketchup, barbecue sauce and salad dressing
- Bread, wraps and crackers
- Coffee drinks, sports drinks and bottled teas
Many of these are ultra-processed foods. See 10 Pantry Swaps That Cut Ultra-Processed Foods for easy replacements.

Are “natural” sugars better?

Honey, maple syrup, coconut sugar and agave may sound healthier, but your body handles them much like regular sugar, and they all count as added sugar on the label. The sugar naturally found in whole fruit and plain milk isn’t counted as added sugar, and whole fruit comes with fiber and water that slow you down.
Cleaner swaps to try

We may earn a commission if you buy through links in our product picks. It never affects our ratings.
- Instead of flavored yogurt: plain yogurt with fresh fruit
- Instead of bottled dressing: a quick olive oil and vinegar vinaigrette
- Instead of sweetened plant milk: the “unsweetened” version
- Instead of sweetened cereal: plain oats with cinnamon and berries
The bottom line

Sugar hides behind dozens of names, but you don’t need to memorize them all. Check the Added Sugars line first, watch for syrups, “-ose” words and nectars on the ingredient list, and pay extra attention to sauces, bars and drinks. More label skills in our Ingredient Decoder, including how to read a supplement label.

Want one evidence-checked story and three easy swaps every week? Subscribe to our free newsletter.

Sources
1. U.S. Food and Drug Administration. Added Sugars on the Nutrition Facts Label.
2. American Heart Association. How Much Sugar Is Too Much?.
November 13, 2026
Ultra-Processed Foods: What the Biggest Review Yet Actually Found
Evidence: Strong
Key takeaways
- A 2024 umbrella review in The BMJ pooled 45 analyses covering almost 10 million people.
- Eating more ultra-processed foods was consistently linked to higher risk of heart-disease death, type 2 diabetes, anxiety, depression and early death.
- These studies show strong associations, not absolute proof of cause, but a controlled trial also found ultra-processed diets lead people to eat more and gain weight.
- You don’t need a perfect diet. Swapping the ultra-processed foods you eat most often is the most practical place to start.
Ultra-processed foods make up a large share of what many Americans eat every day: packaged snacks, sugary cereals, soft drinks, frozen ready meals and fast food. For years researchers have suspected these foods are bad for health. In 2024, the largest review of the evidence so far put numbers on that suspicion, and the pattern was hard to ignore.

Here’s what the researchers found, how strong the evidence really is, and what it means for your grocery cart.

What are ultra-processed foods?

Most food is processed in some way. Frozen vegetables, canned beans and plain yogurt are all processed, and that’s fine. Ultra-processed foods are different. Researchers commonly use a system called NOVA, which sorts foods into four groups by how much they’ve been industrially changed. Ultra-processed foods sit in the last group.

They’re industrial formulations, typically made from extracted or modified ingredients like refined starches, sugars, oils and protein isolates, plus additives such as colors, emulsifiers, flavors and sweeteners. According to The BMJ, these products tend to be high in added sugar, fat and salt and low in vitamins and fiber.

Common examples
- Soft drinks and sweetened juice drinks
- Packaged chips, cookies and snack cakes
- Sugary breakfast cereals and cereal bars
- Instant noodles and many frozen ready meals
- Hot dogs, chicken nuggets and other reconstituted meats
- Many flavored yogurts, packaged breads and pastries
A quick rule of thumb: if the ingredient list includes things you wouldn’t find in a home kitchen, such as hydrogenated oils, maltodextrin, “natural flavors” or long chemical names, it’s probably ultra-processed. Our Ingredient Decoder breaks down what those names mean.

What the biggest review found

In February 2024, an international team published an umbrella review in The BMJ, one of the world’s leading medical journals. Instead of running one more study, they gathered 45 pooled analyses from 14 review articles, covering nearly 10 million participants, and graded how strong each link was.

Higher intake of ultra-processed food was directly associated with 32 different health outcomes. The researchers rated the evidence as convincing for:
- About a 50% higher risk of death from cardiovascular disease
- A 48–53% higher risk of anxiety and common mental disorders
- A 12% higher risk of type 2 diabetes
They rated the evidence as highly suggestive for a 21% higher risk of death from any cause, a 40–66% higher risk of heart-disease-related death, obesity and sleep problems, and a 22% higher risk of depression.

Notably, the review was not funded by companies involved in producing ultra-processed foods, according to the BMJ Group’s announcement.

Why we rated this “Strong”: This is a large, peer-reviewed umbrella review in a top medical journal, with consistent results across many outcomes and millions of people, and a randomized trial (below) supports one likely mechanism. The limit: most of the underlying studies are observational, so they show associations rather than proof that ultra-processed food alone causes each outcome. How we rate evidence

Does it prove ultra-processed foods cause harm?

Not on its own, and the authors say so. Observational studies can’t rule out other factors. People who eat a lot of ultra-processed food may also sleep less, exercise less or have less access to fresh food. Some outside experts also noted that parts of the underlying research are weak.

But there’s a reason researchers take the link seriously. In a tightly controlled 2019 trial at the U.S. National Institutes of Health, adults lived in a research clinic and ate either an ultra-processed diet or a minimally processed diet for two weeks each, eating as much as they wanted. On the ultra-processed diet, people ate roughly 500 more calories a day and gained weight. On the minimally processed diet, they lost weight. The meals offered were matched for calories, sugar, fat, fiber and salt.

That doesn’t answer every question, but it shows one clear way these foods may affect health: they’re easy to overeat.

What this means for your cart

The goal isn’t zero. Ultra-processed foods are convenient and sometimes the only realistic option. The research points toward shifting the balance, especially for the foods you eat most often. Here’s a practical approach:
1. Start with drinks. Swapping soda or sweetened drinks for water, sparkling water or unsweetened tea is one of the simplest, highest-impact changes.
2. Fix your most frequent snack. Trade one daily packaged snack for fruit, nuts, plain yogurt or popcorn you make yourself.
3. Read the ingredient list, not just the front of the box. Short lists with recognizable ingredients are a good sign. Our guide to decoding labels can help.
4. Cook a few more meals from scratch. Even simple meals like eggs, rice and beans or a sheet-pan dinner are minimally processed.
5. Keep easy staples on hand. Frozen vegetables, canned beans, oats and plain frozen fruit are processed, but not ultra-processed, and they make quick meals easier.
Cleaner swaps to try

We may earn a commission if you buy through links in our product picks. It never affects our ratings.
- Instead of flavored chips: air-popped popcorn with a little olive oil and salt
- Instead of sweetened yogurt cups: plain yogurt with fresh or frozen fruit
- Instead of sugary cereal: plain oats with cinnamon and fruit
- Instead of soda: sparkling water with a squeeze of citrus
More ideas in our Swaps section.
The bottom line

The largest review to date found consistent links between ultra-processed foods and dozens of health problems, from heart disease to anxiety, and a controlled trial suggests these foods make it easy to eat more than we need. You don’t need to be perfect. Focus on the ultra-processed foods you eat most often, swap a few for whole or minimally processed options, and build from there.

Want one evidence-checked story and three easy swaps every week? Subscribe to our free newsletter.

Sources
1. Lane MM, Gamage E, Du S, et al. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ. 2024;384:e077310.
2. BMJ Group. Consistent evidence links ultra-processed food to over 30 damaging health outcomes. February 2024.
3. Hall KD, Ayuketah A, Brychta R, et al. Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism. 2019;30(1):67–77.
November 13, 2026