How to Read Nutrition Labels for Healthier Food Choices

“So whether you eat or drink, or whatever you do, do all to the glory of God.” — 1 Corinthians 10:31

Your Body, God’s Temple

In today’s fast-paced world, making healthy food choices can feel overwhelming. With countless products claiming to be “natural,” “light,” or “healthy,” it’s easy to get misled by flashy marketing. That’s where reading nutrition labels becomes a powerful tool — especially when you’re committed to honoring your body as God’s temple (1 Corinthians 6:19-20). The more informed you are, the more you can fuel your body with life-giving, healing foods — preferably organic whenever possible.

1. Start With the Ingredient List

Before diving into numbers, scan the ingredient list. Look for:

Short and Simple – Fewer ingredients generally mean less processing.
Recognizable Ingredients – If you can’t pronounce it, don’t eat it.
Organic First – Choose products that list organic ingredients first or carry a Certified Organic label. These are free from synthetic pesticides, GMOs, and harmful additives.

🚫 Avoid:

• Artificial flavors/colors
• Preservatives like BHA/BHT
• High-fructose corn syrup
• Hydrogenated oils

Tip: Ingredients are listed in order of quantity. The first few items make up the majority of what you’re eating.

2. Check the Serving Size

The numbers on the label only apply to one serving. Many packages contain multiple servings — even if they look like a single portion.

Compare what you actually eat to the serving size to get a realistic picture of calorie and nutrient intake.

3. Be Sugar-Savvy

Even “healthy-looking” foods can hide a sugar bomb. Look for:

Total Sugars – Check both total and added sugars. NEVER buy or eat anything with added sugar.
Names of Dangerous Sugars – Sugar can appear as cane juice, corn syrup, dextrose, sucrose, maltose, etc.

Choose organic unrefined sweeteners like organic coconut sugar, raw honey, or stevia — in moderation.

4. Understand Fats the Right Way

Not all fats are bad. In fact, healthy fats (especially from organic sources) are essential for brain and heart health.

Look for:

• Organic olive oil
• Organic avocado oil
• Omega-3 fats from flaxseed or chia

🚫 Avoid:

• Trans fats (partially hydrogenated oils)
• Refined vegetable oils (corn, soy, canola)

5. Watch the Sodium

High sodium intake is linked to high blood pressure and inflammation. Look for foods with:

🔹 140mg or less per serving = considered “low sodium”
🔹 Organic seasonings instead of salt-based flavor enhancers

Avoid MSG (monosodium glutamate) and its hidden forms (like “yeast extract”).

Himalayan Pink salt is healthy, in moderation

6. Focus on Fiber & Whole Ingredients

A healthy diet should be rich in fiber for digestion, blood sugar control, and satiety.

Look for:

• 3g or more fiber per serving
• Whole grains (organic oats, brown rice, quinoa)

🚫 Avoid:

• Refined flours (enriched wheat flour, white rice)
• Fiber-less snacks marketed as “low fat”

7. Look for Organic & Certified Seals

The best nutrition labels are on food that hasn’t been altered much. But when buying packaged items, always look for these seals:

USDA Organic – At least 95% organic ingredients
Non-GMO Project Verified
Certified Gluten-Free or other relevant designations if needed for allergies

Remember: Organic doesn’t just mean chemical-free — it also supports healthier soil, animals, and long-term wellness.

8. Bonus Tip: Don’t Rely on Front-of-Package Marketing

Phrases like “all-natural,” “low-fat,” or even “sugar-free” can be misleading. Flip the box over and read the back — that’s where truth lives.

Stewardship Over Our Choices

Learning to read nutrition labels is an act of stewardship over your health. God calls us to live with wisdom and care — and that includes what we put on our plates. By choosing organic when possible, avoiding harmful additives, and fueling our bodies with intention, we honor the One who gave us life.

“Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.” (3 John 1:2)