Labels & Smart Shopping
Read labels, decode package claims and shop well on a budget.
Food packages carry a lot of information: the Nutrition Facts label, the ingredients list, allergen statements, date labels and claims such as "low sodium," "whole grain" or "healthy." Each of these has a defined meaning, and knowing it makes shopping faster and less confusing.
The guides in this section explain those labels one at a time, using the definitions published by the FDA and USDA. You will learn how to spot added sugars under their many names, what sodium and whole-grain claims actually require, what the updated "healthy" claim means, and why "best by" is not the same as "use by."
There are also guides to building a grocery list on a budget and to choosing between fresh, frozen and canned produce. Each guide links the official pages it relies on, so you can check the details yourself, and each includes a short checklist you can take to the store.
8 guides in Labels & Smart Shopping
Added Sugars on Labels: The Names to Look For
Find added sugars on the Nutrition Facts label and in the ingredients list, with the names the Dietary Guidelines list and the 'sugar, syrup, -ose' rule.
Food Date Labels: "Best By," "Use By" and "Sell By" Explained
What Best if Used By, Sell-By, Use-By and Freeze-By dates mean, why most are about quality rather than safety, and how to judge food after the date.
Frozen and Canned Produce: How They Compare and What to Buy
How frozen and canned fruits and vegetables compare with fresh, which labels to look for, and how to store cans and frozen bags safely.
Sodium Claims Explained: Low, Reduced and No-Salt-Added
Learn what FDA sodium claims mean, why no salt added does not mean sodium free, and how to compare Nutrition Facts labels while shopping.
What 'Healthy' on a Food Package Now Means (FDA's Updated Claim)
Understand FDA's updated healthy claim, its food-group and nutrient criteria, the transition dates, and what to check on a food label.
Whole Grain Labels: How to Tell What's Really Whole Grain
Learn how to spot whole grains in ingredient lists, decode bread and cereal labels, compare fiber, and apply the current Dietary Guidelines.
A Healthy Grocery List on a Budget
Plan a week of healthy, lower-cost groceries with a categorized shopping list, simple price comparisons, smart frozen and canned picks, and less food waste.
How to Read a Nutrition Label
Walk through the FDA Nutrition Facts label top to bottom, use the 5% and 20% Daily Value rule of thumb, and check the ingredients list and allergen statement.