How to read food labels without falling for tricks
Reading a label gets much easier when you know where to look first: the serving size, the ingredient list, and the sugar and sodium values. With that in hand, you can see past the marketing phrases on the front of the pack and choose with more peace of mind.
The serving size changes everything
Before looking at any number, check which serving it refers to — it's the detail that fools people most. The nutrition table usually shows values for a small serving, sometimes far smaller than what we actually eat, which makes calories and sugar look low. If the serving is 30 grams but you eat 90, you need to multiply by three in your head. After the serving, the ingredient list is the most honest part of the label: it comes in order of quantity, so what appears first is what there's most of in the product. A short list, with names you recognize, is usually a good sign.
- Check the serving size before any number in the table
- Multiply if you eat more than the listed serving
- Ingredients are in order: the first is the most abundant
Keeping an eye on sugar and sodium
After the serving, two values deserve special attention: sugar and sodium. Sugar shows up in the table, but also hides in the ingredient list under many names — glucose syrup, dextrose, invert sugar and others — so it's worth being suspicious when several of them appear right at the start. Sodium, which comes from salt, tends to be high in salty processed products like cold cuts, ready-made seasonings and chips. In Brazil, the black magnifying-glass label on the front already warns when a product is high in sugar, sodium or saturated fat — a handy shortcut for a quick glance. It's not about banning anything, but about knowing what you're taking home.
Watch out for fit, zero and natural
The front of the pack is the sales side, so that's where the tricks live. Words like fit, natural and artisanal have no strict definition and often say little about what's inside; a fit biscuit can have as much sugar as a regular one. Zero also calls for care: zero sugar doesn't mean zero calories, and a zero-fat product may make up for it with plenty of sugar to keep the flavor. The tip is to always turn the pack over and check the table and ingredients, because that's where the real information is. When in doubt, real, lightly processed food needs no marketing — it doesn't have to advertise itself.
- Fit and natural have no fixed definition: check the table
- Zero sugar isn't zero calories; zero fat may hide sugar
- Turn the pack over — the truth is in the ingredients
Real, lightly processed food needs no marketing — it doesn't have to advertise itself.
From the label to your log
Once you understand a label, you can log the meal in Nuya, including by photo, and see an approximate estimate of calories and macros gathered with the rest of your days. The AI summaries are in plain language and help you spot patterns over time, always private and following Brazil's LGPD. Nuya doesn't decide what's good or bad for you — it organizes the information so your health stays in your hands.
Download on the App StoreThis content is educational and does not replace evaluation by a health or nutrition professional. For guidance on restrictions, allergies or specific dietary choices, please consult a professional.