Clean Eating Starts with Reading the Food Label: How to Choose the Best Packaged Foods
Eating Clean with Confidence
Clean eating is all about enjoying simple, minimally processed foods that are as close to their natural state as possible. This means loading up on whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats, while steering clear of refined sugars and artificial ingredients. The key here is transparency in ingredients, which helps you make informed choices about what you're putting into your body. So, if you're looking to eat cleaner, stocking up on fresh produce and whole grains is a great start.
The good news is that packaged foods aren’t off-limits when you’re eating clean! If you know how to read the labels, you can find options that fit your clean eating lifestyle. So, don’t shy away from packaged foods—just be savvy about what you choose!
In this blog, you’ll discover why reading food labels is important, how to read food labels, how to decode ingredient lists, uncover misleading food label terms, and consider additives that you might want to avoid so you can make confident, healthier choices every time you shop.
Clean Eating Is More Than Fresh Produce — It’s Smart Shopping Too
It’s simple to buy whole unprocessed foods like fruits, vegetables, and lean proteins by shopping the perimeter of the grocery store. Add in a quick trip down the rice, grains, and beans aisle and you’re all set! But eating clean doesn’t mean you have to forgo all processed foods. The key is to focus on minimally processed foods that are kept as close to their natural state as possible.
While eating clean using packaged foods is possible, it is a bit tricker. This is because with packaged foods—even those that claim to be "natural," "wholesome," or "healthy"—things can get a bit complicated. Marketing tricks, confusing claims, and hidden ingredients often lurk behind those bright labels. Even products that seem nutritious can have hidden sugars, preservatives, and additives in them. Consequently, mastering the art of reading food labels is essential for anyone committed to clean eating. These labels provide important information that helps you make informed food choices, ensuring that what you buy aligns with your health goals. They break down the nutrients in each serving, including calories, fats, sugars, fiber, and protein, allowing you to compare similar products and choose the healthier option.
Why Food Labels Matter More Than You Think
Let’s chat about why reading food labels is so important for making healthier choices. It’s all about making informed choices and feeling confident in what you eat.
First and foremost, food labels empower you to make informed decisions. By comparing different products, you can easily select those with better nutritional profiles. This means you’re not just picking up whatever looks appealing—you’re choosing what’s genuinely good for you.
If you’re managing health conditions like diabetes, high blood pressure, or heart disease, reading labels becomes even more important. They help you keep track of the amounts of sugars, sodium, and unhealthy fats you’re eating, allowing you to meet your health goals without any guesswork.
Portion control is another key benefit. Understanding serving sizes and calorie counts can help you manage your weight and prevent overeating as it’s easy to eat more than a serving if you’re not paying attention!
Food labels also reveal hidden ingredients that may not be obvious from the packaging. They can point out added sugars, unhealthy fats, and allergens, helping you avoid surprises later on.
Lastly, labels help you meet your nutritional needs. By checking the % Daily Value (%DV) and other listed nutrients, you can make sure you’re getting enough fiber, vitamins, and minerals while limiting undesirable substances.
In short, reading food labels is a practical skill that supports healthier eating habits, helps prevent chronic diseases, and gives you control over what you put into your body.
Food Labels Decoded: What to Look For (and What to Avoid)
Reading a food label doesn’t have to be complicated. By law, food labels require specific information: food name, content quantity, manufacturer/distributor, ingredients, and nutrition information so all food labels have a similar format. The new Nutrition Facts label (introduced in 2020) was designed by the FDA to make it easier for us to make healthier food choices. Here’s a straightforward guide to help you navigate the Nutrition Facts label:
Start with the Serving Size The serving size is located at the top of the Nutrition Facts label and indicates the quantity that all the nutritional information refers to. Pay attention to how many servings are in the package and compare that to how much you actually eat. If you consume more than the listed serving, make sure to multiply all the nutrients and calories accordingly.
Check Calories Calories are shown per serving and give you an idea of how much energy you’re getting from that portion. This number is crucial if you’re managing your weight. If you eat more than one serving, don’t forget to multiply the calories by the number of servings you consume.
Review Nutrients The label lists various nutrients, including total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates (which includes dietary fiber and sugars), and protein. Aim to limit nutrients like saturated fat, trans fat, sodium, and added sugars, as high intake of these can increase health risks. Conversely, look for foods that are higher in beneficial nutrients like fiber, vitamins, and minerals. The label highlights vitamin D, calcium, iron, and potassium because these nutrients are vital for good health and many of us don’t get enough of them.
Understand % Daily Value (%DV) The %DV shows how much a nutrient in a serving contributes to your daily diet, based on a 2,000-calorie reference. (Keep this in mind if your daily caloric intake varies significantly from this value.) As a general guideline:
5% DV or less is considered low
20% DV or more is considered high
Use the %DV to compare products and choose foods that are lower in saturated fat, sodium, and added sugars, while being higher in fiber, vitamins, and minerals.Check the Ingredients List Ingredients are listed in descending order by weight, which helps you identify the main components of the product. This is where you can spot added sugars, unhealthy fats (like partially hydrogenated oils), and any allergens.
Use Front-of-Pack Labels and Color Coding Some products feature color coding (often in the traffic light scheme of red, amber, green) to indicate high, medium, or low levels of fat, saturated fat, sugars, and salt. Generally, green is a good sign (healthier), red indicates high levels, and amber falls somewhere in between.
By keeping these points in mind, you’ll be better equipped to make informed choices while grocery shopping!
What to Look for in the Ingredient List
When it comes to choosing healthy, nutrient rich packaged foods, the ingredient list is the nuts and bolts list of what you’re eating. Here’s what to keep in mind as you read through it:
Order of Ingredients Ingredients are listed in descending order by weight, which means the first few items make up the bulk of the product. Look for whole foods like whole grains, fruits, or meats at the top of the list. If those are missing, it might be a sign to reconsider.
Short Ingredient Lists Generally, the shorter the ingredient list, the better. Fewer ingredients often mean less processing and fewer additives. Highly processed foods tend to have long, complex ingredient lists filled with names you might not recognize.
Recognizable, Real Foods Aim for ingredients you know and would use in your own kitchen. Packaged foods should make cooking easier without compromising its healthiness. If the list is packed with unfamiliar or unpronounceable items, it’s likely that the food is highly processed and less desirable.
Watch for Added Sugars Added sugars can show up under many names, often ending in “-ose” (like dextrose, fructose, glucose, lactose, maltose, and sucrose) or as syrups (like high fructose corn syrup, maple syrup, honey, or agave nectar). Try to limit products where sugars are high on the list. Be careful, as manufacturers often include more than one type of sugar in their ingredients so that it doesn’t appear at the top of the ingredients list.
Limit Unhealthy Fats Keep an eye out for ingredients like partially hydrogenated oils, which are oils that have been processed to convert them from a liquid into a solid. This process creates trans fats which have been linked to an increased risk of heart disease, stroke, and type 2 diabetes.
Be Cautious with Additives and Preservatives Many processed foods contain preservatives, artificial colors, and flavors. Some food additives and preservatives might trigger reactions, allergic responses, or asthma episodes. There's also concern that they could increase the risk of serious issues, like cancer and hyperactivity in children. Additionally, these additives may contribute to hormonal imbalances, developmental problems, and a higher likelihood of obesity. Artificial flavors and colors are man-made chemicals that don't add any nutritional value and may carry health risks.
Sodium and Salt Sources Sodium can appear under various names, including salt, brine, and monosodium glutamate (MSG). High sodium intake is associated with high blood pressure, heart disease, and stroke. Eating a lot of sodium can cause water retention and bloating and subsequent weight gain.
Whole vs. Refined Ingredients Opt for “whole” ingredients (like whole wheat flour) over refined ones (like white flour), which typically have the fiber and many nutrients removed.
Allergen and Sensitivity Awareness If you have allergies or intolerances, scan for potential allergens, which must be listed. Also look for any “may contain” or “processed in a facility” statements that warn of possible cross contamination during processing. Also, be aware that some minor ingredients or processing aids may not always be disclosed.
By keeping these tips in mind, you’ll be better equipped to make informed choices about the foods you buy and enjoy!
Common Misleading Food Label Terms
When you’re shopping for food, it’s important to be aware of some common terms intentionally used by manufacturers that can be misleading. The health halo effect is the idea that consumers think a food is healthier than it actually is, usually because of certain key words on the label. Manufacturers capitalize on this by including these buzz words on the label. Here’s a breakdown of words and phrases watch out for:
“Natural” or “All Natural” This term isn’t formally defined or regulated by the FDA, which means products labeled as “natural” are not automatically healthier for you. They can still contain processed ingredients, preservatives, or additives and be high in calories, fat, sodium, or sugar. Basically, it’s more of a marketing term than a guarantee of healthiness.
“Made with Whole Grains” or “Multi-Grain” Just because a product says it’s “made with whole grains” doesn’t mean it’s a good source of them. Often, it contains only a small amount of whole grains mixed with a majority of refined grains. “Multi-grain” simply means there’s more than one type of grain, but those grains can still be refined. When the whole grain appears at the beginning of the ingredient list there’s a better chance it is a good source of that ingredient.
“No Cholesterol” Cholesterol is only found in animal products, so plant-based foods like peanut butter or vegetable oil naturally don’t contain cholesterol. This label is often used to make such products sound healthier, but it’s not really relevant.
“Made with Real Fruit” or “Made with Real Vegetables” Just like the whole grains claim, these claims can be misleading because they’re used even if the food only has a tiny amount of fruit or vegetables. Often the fruit or vegetable is buried far down the ingredient list and their actual health benefits may be minimal.
“Gluten-Free” Many products labeled “gluten-free” never contained gluten to begin with. Gluten is found in products made from wheat, barley, and rye. Unless you have celiac disease or gluten sensitivity and must avoid gluten altogether, this label doesn’t necessarily mean the product is healthier. In fact, processed gluten-free products can sometimes be lower in fiber and other nutrients and higher in calories, fat, sugar, and additives than the corresponding gluten-containing foods.
“Low-Fat” or “Fat-Free” Fat equals flavor and these products often replace the lost flavor by adding extra sugar or salt. So while you’re eating less fat, you may be eating more sugar and salt.
“Light” or “Lightly Sweet” “Light” products may have reduced fat, sodium, or calories, but they can still be high in sugar or other unhealthy ingredients. Additionally, “light” can also describe the food’s color, flavor, or texture so it’s important to determine its context. The term “lightly sweet” isn’t regulated, so it can still mean a product contains significant added sugar.
“Uncured” “Uncured” meats are preserved with natural sources of nitrates (like celery powder) instead of synthetic ones, but they may contain similar amounts as the regularly cured products. Both types of preservatives have similar effects on the body and there’s likely little difference on your health.
“Superfood” or “Superfruit” These terms are more about marketing than science. They imply superior health benefits, but the actual nutritional value can vary widely and is often overstated.
In summary, many food label terms are designed to make products seem healthier than they really are. Always check the ingredient list and Nutrition Facts panel instead of relying solely on front-of-package claims.
Sneaky Ingredients That Can Wreck Your Clean Eating Goals
When you’re aiming to eat clean, it’s a good idea to keep an eye out for certain additives that can sneak into processed foods. While they are generally considered safe (GRAS) in low amounts, it’s a good idea to minimize them in your diet. Many of these ingredients are used to preserve shelf life or enhance flavor, but some of these additives have been linked to health concerns. Here’s a list of the most common ones to watch for—and why you may want to avoid them:
Sodium Nitrite and Sodium Nitrate These preservatives are commonly found in processed meats like bacon, hot dogs, and deli meats. They’ve been linked to an increased risk of cancer, especially when heated at high temperatures, such as during cooking or frying.
Artificial Food Colorings Dyes like Red #3, Yellow #5, and Blue #1 are often used to make foods look more appealing. However, some studies have linked these artificial colors to hyperactivity in children and even potential cancer risks.
Trans Fats (Partially Hydrogenated Oils) Trans fats, often used in baked goods and snacks to improve texture and shelf life, are strongly associated with an increased risk of heart disease, stroke, and type 2 diabetes. It’s best to avoid products containing these completely.
Artificial Sweeteners Sweeteners like aspartame, saccharin, and sucralose may be low in calories and considered safe by some authorities, they come with potential risks. Some studies suggest links to headaches, metabolic issues, and even cancer.
High Fructose Corn Syrup This cheap sweetener is found in many processed foods and sugary drinks. It’s been linked to obesity, type 2 diabetes, and increased levels of LDL (bad) cholesterol.
Sodium Benzoate Often used as a preservative in sodas and acidic foods, sodium benzoate can trigger hyperactivity in children. When combined with vitamin C, it may also form benzene, a known carcinogen.
BHA (Butylated Hydroxyanisole) and BHT (Butylated Hydroxytoluene) These preservatives are commonly found in cereals, chips, and oils. Both are classified as potential carcinogens and may affect the neurological system.
Potassium Bromate This is used to improve the texture of bread and baked goods, but it has been linked to an increased risk of cancer. It’s even banned in several countries, though still allowed in the U.S.
Propylparaben Found in snacks and baked goods, this preservative is an endocrine disruptor that may interfere with hormone function.
Titanium Dioxide Used as a whitening agent in candies, baked goods, and dressings, titanium dioxide has raised concerns about its potential to disrupt gut health. It’s also classified as a possible carcinogen.
Monosodium Glutamate (MSG) MSG is a flavor enhancer that can trigger headaches and other symptoms in sensitive individuals. While evidence of harm is mixed, some people prefer to avoid it just in case.
Sulfites These preservatives are commonly found in wines, dried fruits, and some processed foods. They can cause breathing problems in sensitive individuals, making them worth avoiding if you’re prone to reactions.
While it’s almost impossible to avoid every additive, minimizing these specific ones is a great step toward eating healthier!
Photo by Connor McManus
Smart Picks: Packaged Foods That Support Clean Eating
When it comes to clean eating, the goal in choosing packaged foods is to find foods that are minimally processed. Even when choosing these foods it’s important to read the label as not all brands are made the same way with the same ingredients. Pick options that align with your health goals.
Here are some processed foods that fit within a healthy lifestyle:
Frozen Fruits and Vegetables These are typically picked at peak ripeness and flash-frozen, locking in nutrients. They’re great for smoothies, soups, or stir-fries.
Canned Beans Packed with protein and fiber, canned beans are convenient and nutritious. Just look for options without added salt, sugars, or preservatives.
Whole Grains Brown rice, quinoa, farro, and barley are all whole grains that offer fiber, essential nutrients, and versatility in meal preparation. Additionally, both brown rice and quinoa are gluten free.
Natural Nut Butters Nut butters that contain only nuts (and maybe a pinch of salt) are a great source of healthy fats and protein. Avoid the no stir variety as they typically contain added oils such as palm oil as an emulsifier.
Greek Yogurt Look for plain, unsweetened Greek yogurt, which is high in protein and can be a versatile ingredient in both sweet and savory dishes. Add fresh berries and you’re ready to go!
Low-Sodium Broth or Stock These can be handy for soups and stews, just be sure to choose low-sodium versions to keep your salt intake in check.
Canned Tuna, Sardines, or Salmon Canned fish is incredibly convenient making it an easy option for quick meals and snacks. Be mindful of the sodium content and opt for varieties that are packed in water or olive oil for a healthier choice.
Fermented Foods Items like naturally fermented sauerkraut, kimchi, and kombucha are packed with probiotics and can be beneficial for gut health.
Dark Chocolate Look for dark chocolate with a high cocoa content (70% or more) and minimal ingredients. It can be a satisfying treat in moderation.
Hummus Made from chickpeas, tahini, and olive oil, hummus is a healthy dip option that provides protein and healthy fats. Pair with precut veggies and it’s a quick and easy snack.
When choosing processed foods, looking for minimally processed options and being mindful of ingredients will help you find the balance between convenience and healthy eating.
Bottom Line
Reading food labels empowers you to make clean, informed choices. Remember that even small steps - like checking ingredients first - can lead to major improvements in diet quality. So next time you shop, pick one packaged item and decode its label fully.
Let’s get cooking!
Want an easy-to-print Label Reading Checklist to take shopping? Click here to grab yours! It’s the perfect reminder to help you stay on track with your clean eating goals.
Easy Tuna Noodle Casserole
If you're craving comfort food without the heaviness, this healthier Easy Tuna Noodle Casserole is the answer. It's creamy, cozy, and packed with familiar flavors — but made with real, simple ingredients you likely have in your pantry or freezer.
Unlike traditional versions, there's no canned soup here. Instead, a light homemade sauce made from chicken stock and milk brings everything together. The noodles cook right in the casserole, so there’s no need to boil them first — a huge time-saver on busy nights.
What makes this dish extra special is the addition of fresh vegetables like mushrooms, carrots, celery, peas, and onions. They add flavor, texture, and color, making each bite feel a little more nourishing and a lot more satisfying.
Whether you're feeding your family or looking for a reliable meal prep option, this easy tuna casserole checks all the boxes: simple, budget-friendly, and made with love (and a little help from healthy packaged staples).
Easy Tuna Noodle Casserole
Ingredients
- 6 oz (about 2 cups) uncooked egg noodles
- 1 can (5 oz) tuna in water, drained
- 4 oz fresh mushrooms, sliced (or 1/2 can, drained)
- 1 cup frozen peas and carrots mix
- 1 1/4 cups chicken stock (low sodium)
- 1 cup milk (whole or 2% recommended)
- 1 tbsp all-purpose flour
- 1/2 cup shredded cheddar cheese (optional, for topping)
- 1/4 cup breadcrumbs or crushed crackers (optional, for topping)
- 1/4 small onion, diced
- 1 clove garlic, minced
- 1 stalk celery, diced
- 2 tbsp fresh parsley, chopped (plus more for garnish)
- 1/2 tsp salt (adjust to taste)
- 1/4 tsp black pepper
- 1/4 tsp dried thyme or parsley (optional)
- 1 tbsp butter or olive oil
Instructions
- Preheat oven to 375°F (190°C). Grease an 8x8-inch baking dish.
- In a skillet, melt butter or heat oil over medium heat. Add onion and celery, sauté 2–3 minutes until starting to soften.
- Add mushrooms and garlic, cook until mushrooms are golden and celery is tender, about 5 minutes.
- In a bowl, whisk together chicken stock, milk, flour, salt, pepper, and dried thyme (if using) until flour is dissolved.
- Add uncooked noodles to the baking dish.
- Top with drained tuna, sautéed vegetables, frozen peas and carrots, and 2 tbsp chopped fresh parsley.
- Pour the milk/stock mixture evenly over everything. Stir gently to combine.
- Cover tightly with foil. Bake for 35–40 minutes.
- Uncover, stir gently (add a splash more milk/stock if it looks dry).
- Sprinkle cheese and breadcrumbs/crackers on top (if using).
- Bake uncovered for another 10–15 minutes, until noodles are tender and the top is golden.
- Let rest for 10 minutes before serving. Garnish with extra fresh parsley.
There you have it!
Clean eating isn't about perfection — it's about making better choices, one label at a time. Keep reading, keep learning, and keep taking steps toward the healthiest version of you!