Whole foods are better and healthier, but sometimes you need packaged foods.

I buy them too, even in the past 3 years since changing my diet. Because work can get crazy. Sometimes I have to travel.

Right now, I'm pregnant and exhausted half the time. Packaged foods aren't just convenient - they're necessary.

Food companies know this.

They know you're juggling work, family, dealing with whatever life throws at you, and trying to eat better when cooking from scratch isn't happening. So they slap "healthy" claims all over their packages, counting on you to grab them without looking closer.

I fell for it completely.

Back in my 20s, trying to lose weight while juggling work and my doctorate, I was their perfect target. I'd race through grocery stores, grabbing anything that looked "healthy" on the front.

My whole perspective changed when I discovered whole food plant-based eating. That's when I realized I needed to completely overhaul how I read food labels.

When you need packaged foods, you need to know how to choose ones that actually help instead of hurt.

Here are 5 label tricks are probably fooling you right now:

When companies remove fat, they have to add something back for taste. That something is usually sugar or artificial additives.

I lived this deception back then. Those flavored "light" yogurts I thought were helping my weight loss goals back in my 20s? They had more sugar than I was getting from dessert.

The lesson: When companies remove one thing, they always add something else back.

Low carb does not necessarily mean healthy. Hot dogs are low-carb. So is bacon. So are many ultra-processed foods loaded with sodium, preservatives, and unhealthy fats.

Unless you have celiac disease or diagnosed gluten sensitivity, "gluten-free" is just marketing. Many gluten-free packaged foods are actually more processed than their regular counterparts, with added sugars and unhealthy fats to improve texture.

If you actually need to avoid gluten, there are naturally gluten-free whole foods like fruits, vegetables, and legumes instead of packaged alternatives.

This might be the most laughable claim. Companies can add a tiny amount of fruit powder or juice and legally use this phrase. That "real fruit" snack bar might contain less fruit than a single grape.

Look at the ingredients list - real fruit should be in the first three ingredients, not buried at the end.

Protein is essential, especially when you're pushing hard at work and need sustained energy. But many "high-protein" products are also high in sodium, added sugars, and too much saturated fat.

Yes, you can still aim for high protein foods, but check that saturated fat, sodium and sugar content at the back of the packaging too.

I know what you're thinking:

"I don't have time for all this label reading."

I used to think the same thing when I was drowning in work and grad school. But if living a healthy lifestyle is your goal, you need to make time for it. Especially when you’re just starting.

This is a learnable skill. And just like any other skill, it takes time.

After doing this a few times, you'll develop your go-to packaged foods and the whole process becomes automatic. You're not reading every label forever for every packaged food you buy - you're building a trusted arsenal of foods that actually support your goals.

What food label trick surprised you most? Hit reply and let me know - I read every email and your questions often become a future newsletter topic.

To your good health,

Grazelle 🌱

PS: Want to master this skill even faster? I wrote a detailed guide on exactly how to read food labels like a pro in under 60 seconds. Read it here.

Whenever you’re ready, here are some other (free) resources you can check out: