How to Read Food Labels: A Beginner’s Guide to Avoiding Ultra-Processed Foods
Are you trying to eat healthier but feel totally lost reading nutrition labels? You’re not alone. Food packaging can be seriously misleading—filled with buzzwords like “all natural,” “organic,” and “gluten-free”—but what’s on the front of the box doesn’t always match what’s inside.
The real story? It’s on the back. The ingredient list and nutrition label hold all the clues you need to spot ultra-processed foods and start making smarter, healthier choices for you and your family.
This beginner-friendly guide will teach you how to read food labels, decode tricky ingredients, and shop with confidence.
What Are Ultra-Processed Foods (UPFs)?
Ultra-processed foods are products that go far beyond basic processing. They often contain artificial flavors, preservatives, emulsifiers, refined seed oils, and added sugars. These ingredients can negatively impact your gut health, digestion, mood, and even increase the risk of diseases like colorectal cancer.
Reading food labels is your first line of defense against unknowingly bringing these foods into your home.
Step 1: Ignore the Marketing on the Front
Let’s get one thing clear: the front of the package is marketing, not education. Words like:
“All-natural”
“Heart healthy”
“Low fat”
“Made with whole grains”
“Gluten-Free”
“Organic”
…sound good but don’t tell the full story. Always flip the box over and go straight to the ingredients list and nutrition facts panel.
Step 2: How to Read the Ingredient List Like a Pro
1. Stick to 5 Ingredients or Less (When Possible)
The fewer ingredients, the better. Choose products that have real, whole-food ingredients you can pronounce.
If your great-grandma wouldn’t recognize it as food—it probably doesn’t belong in your pantry.
2. Watch Out for These Common Red Flags:
Seed Oils
Highly processed oils like:
Canola
Soybean
Corn
Safflower
Sunflower
These oils are cheap fillers linked to inflammation and poor heart health.
Safe Swaps: Single Source Pure Organic Olive Oil, Single Source Pure Organic Avocado Oil (this one has a high smoke point), Beef Tallow & Grass fed Butter.
Added Sugars
Sugar wears many disguises. Look for ingredients like:
Cane sugar
Brown rice syrup
Fructose
Maltodextrin
Dextrose
Even “organic cane sugar” is still sugar. Choose products with minimal or no added sugars, or stick to whole-food sweeteners like raw honey or dates.
Safe Swaps: Raw Local Honey & 100% Pure Organic Maple Syrup.
Artificial Sweeteners
Often found in “sugar-free” or “keto” snacks:
Sucralose
Aspartame
Acesulfame potassium (Ace-K)
These can mess with your metabolism and gut health.
Pro Tip: These sweeteners often hide out in foods marketed as “healthy,” like protein yogurts, flavored nut milks, and wellness drinks. Always read the ingredients—even if the front says “no added sugar.”
Preservatives & Additives
Some common offenders include:
BHT
Sodium benzoate
Carrageenan
Xanthan gum
“Natural Flavors” – The Sneaky Ingredient Hiding in Plain Sight
“Natural flavors” might sound clean and healthy, but it’s actually one of the most misleading terms on a food label. It’s an umbrella term that allows companies to sneak in dozens of lab-made ingredients—including preservatives, solvents, and additives—without listing them individually.
The FDA doesn’t require brands to disclose what’s inside their “natural flavors,” so you’re left in the dark. It’s one of the most common ways ultra-processed ingredients make their way into foods that look healthy on the surface.
Step 3: Understand Ingredient Order
Ingredients are listed by weight, from most to least. If sugar or seed oil is in the first 3 ingredients, it’s likely dominating the product. That’s your cue to look for a better option.
Step 4: Upgrade Your Pantry with Simple Swaps
Here are some easy healthy food swaps to get you started:
Instead of sugary granola bars: Try dates + almond butter or bars with 5 ingredients or less - We love this Protein Ball Recipe!
Instead of flavored yogurt: Choose full-fat, plain Greek yogurt + fresh fruit + a drizzle of honey - We love this Homemade Granola Recipe!
Instead of crackers made with seed oils: Go for Simple Mills almond flour crackers or Mary’s Gone Crackers
Instead of seed oil chips: Try Siete or Jackson’s chips made with avocado oil - We’ll dive into Seed Oils next week - stay tuned!
Real food doesn’t need a long label. Think fruits, veggies, nuts, seeds, and quality proteins.
Step 5: Use These Free Tools to Shop Smarter
Need a little backup in the grocery store aisle? Try these tools:
Yuka App – Scan any product and get a rating based on ingredients and additives
EWG’s Healthy Living App – Great for checking food, cleaning, and personal care products
The Clean 15 & Dirty Dozen List – Helps you prioritize what to buy organic and where to save money
Progress Over Perfection
You don’t need to be perfect—you just need to be intentional. Start by focusing on a few key swaps or one meal at a time. Maybe that means replacing your kids’ go-to snack with something cleaner, or slowly overhauling your pantry staples. You’ll be amazed how quickly label reading becomes second nature.
You’re not just reading labels—you’re protecting your energy, your mood, your gut, and your future health. And that’s worth every extra second at the store.
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