Learning how to read food labels gives you more control over your food choices.

With so many labels making bold claims like “low-fat” or “natural”, it’s hard to know what’s actually in your food. At Lift Inner West, we believe in giving you tools, not rules. This guide helps you understand food labels so you can cut through the confusion and choose what works best for your body and lifestyle.

Don’t Trust the Front of the Pack

Words like “gluten-free” or “high-protein” are designed to sell, not inform. These claims don’t always mean the product is healthier. A “low-fat” snack might be full of sugar.

To make informed choices, flip the product over and check the nutrition panel and ingredients list.

Always Start with the Serving Size

In Australia, serving sizes are set by the company, not a standard rule. This means two similar products can show very different numbers.

Use the “per 100g” or “per 100ml” column to compare products fairly. Be aware of how many servings are in a packet, some snacks are small but contain two or three.

Read the Ingredients from Top to Bottom

Food labels list ingredients by weight. The first few ingredients make up most of the product.

If sugar (or one of its sneaky names like dextrose or syrup) is near the top, it’s a good clue the product is heavily processed. Choose products where whole foods, grains, nuts, seeds, come first.

Look Out for Extras

Long lists of unfamiliar words often mean more processing. Artificial sweeteners, thickeners, colours, and preservatives all fall into this category.

You don’t need to avoid every additive, but the fewer the ingredients, the easier it is to know what you’re eating.

Empowered, Not Restricted

This isn’t about labelling food as good or bad. It’s about knowing how to read food labels so you can make choices that suit your needs.

Sometimes, convenience matters. Sometimes, you want a treat. Learning what’s inside helps you choose with confidence, not confusion.

Want to feel stronger in your body and confident in your food choices? Book a Consult and get support that suits your lifestyle.