How to Read a Food Label like TPW
Food labels have gotten really confusing, let’s unpack the key things you need to know.
Understanding how to read a food label from a functional perspective is a must in 2025. I’m not just talking about looking at the calories and sugar content, I mean looking at net carbs, ingredient lists, protein count and fiber to really understand what the heck is in your food. Unfortunately our food system in the U.S. is not regulated and it’s the consumers job to determine what is truly healthy.
There is a laundry list of labels used on food packaging in the U.S. that are not actually regulated by the FDA or USDA. I’m not saying the FDA or USDA always have our best interests in mind, but it’s a starting point for food regulation. I was genuinely surprised by these examples when I first came across them during my foundational training at Bauman College.
“Natural”: There is no formal FDA definition for this term (outside of flavorings). The FDA simply considers it to mean that nothing artificial or synthetic (including color additives) has been included—but this doesn’t address pesticides, antibiotics, GMOs, or processing methods. In theory, a product labeled “natural” could still be heavily processed or contain genetically modified ingredients.
“Made with real fruit”: A product can claim this even if it contains only a small amount of actual fruit puree or juice concentrate.
“Multigrain”: This doesn’t mean whole grains. It can include refined, stripped-down grains from multiple sources.
“No added sugar”: This just means sugar wasn’t added but the product can still be high in natural sugars (like fruit juice concentrates).
“Gluten-free”: While this is regulated, it's worth noting that gluten-free doesn't mean healthier or free of other allergens, additives, or processed ingredients.
“Cage-free” or “Free-range” (eggs and poultry): These are regulated by USDA, but definitions are lenient. “Cage-free” just means hens aren’t in cages, it doesn’t mean they roam outdoors or live in humane conditions.
Food packaging is designed to sell, not always to inform. A product can be labeled with words like “natural,” “wholesome,” “farm fresh,” or “made with real ingredients” and still be ultra-processed or full of additives. This is why it’s crucial to read the ingredients list and nutrition facts panel to truly understand what you’re consuming.
When it comes to evaluating whether a food is truly health-promoting, I always start with the ingredient list, not the calories or fat content. The ingredient list tells the real story: what the product is actually made of.
If I see a long list of hard-to-pronounce chemicals, additives, artificial sweeteners, or seed oils, that’s a red flag. I look for real, whole food ingredients I can recognize. A shorter ingredient list usually signals less processing, which is a win for your gut and overall health.
After reviewing ingredients, I shift my focus to net carbs, added sugar, and protein. These metrics give me a more accurate picture of how a food might impact blood sugar balance, energy levels, and satiety.
Net carbs (total carbs - fiber) help me assess how the body will actually respond to the carbohydrate load, fiber slows digestion and supports gut health, so it’s a valuable part of the equation.
Added sugar is important to flag because excess sugar feeds harmful gut bacteria, contributes to inflammation, and disrupts metabolic health. I usually go 8g of total sugar or less per packaged item. Of course we need to realize this can vary drastically depending on the food, a popsicle is going to have more sugar than potato chips.
Protein matters because it’s essential for blood sugar balance, muscle repair, and keeping you full between meals. I try to keep a goal of 35 grams of protein per meal. You can calculate your protein needs by using the following equation:
.7 x body weight (lbs) for muscle maintenance
.8-1 x body weight (lbs) for muscle growth, fat loss or body recomp goals
What I don’t obsess over are calories, fat grams, or sodium in isolation. These numbers don’t tell the whole story. For example, a food might be low in calories but full of artificial junk that harms gut health, or it might be high in fat because it includes nourishing ingredients like olive oil or coconut. Context matters.
Focusing on quality over quantity is key, and understanding how ingredients work with your body (not just how many calories they contain) is how I help clients make sustainable, health-forward choices.
If you’re ready for personalized support to make smarter food choices, heal your gut, and finally feel your best, my 1:1 coaching program is here to guide you every step of the way. Snag a spot here for June!
XX Your gut health bestie,
Morgan ✨