Read time : 3 minutes
How to Find Healthy Foods Without Guessing CHEW ON THIS
It happened just this morning. My colleague sat with a freshly opened pack of biscuits, stared at it, and asked:
“How do I even know if this biscuit is healthy?”
Perfect question. And honestly—it’s one we should all be asking every time we reach for a snack.
Here’s the secret: the answer isn’t hidden in some nutritionist’s lab. It’s right there on the package.
Let me show you how to read it like a pro.
The Food Composition Table: Your Hidden Superpower
That little table on the back or side of packaged food? It’s called the Nutrition Facts Table, and it tells you exactly what’s inside.
It’s like Google Maps for your food choices—guiding you to where you want to go (better health) or where you don’t want to be (sugar traps, salt overload, trans-fat disasters)
Here’s What You Should Look For First
Not everything on the table is equally important. Let’s focus on the key players:
- Serving Size
Everything listed is based on this amount. If you eat twice the serving size, you’re eating double the calories, fat, sugar—everything.
- Calories (Energy)
This is how much energy the food gives you. Great for knowing how it fits into your daily needs—but calories alone don’t tell you if it’s healthy.
- Total Fat & Saturated Fat
Some fat is good (think: nuts, avocado), but saturated fats should be low. If you see trans fats—drop that snack.
- Sugar
This one’s huge. Some biscuits have more sugar than actual food. The lower, the better—especially for snacks. Watch out for terms like glucose, fructose, corn syrup.
- Salt (Sodium)
Most packaged snacks sneak in more salt than you’d expect. Too much sodium = high blood pressure risks. Aim for low to moderate sodium content.
- Protein & Fiber
These are the good guys. Protein keeps you full; fiber keeps your digestion moving and helps prevent overeating. Higher = better.
Ingredients List: Where the Truth Hides
Forget the marketing slogans on the front. The real story? It’s in the ingredients list.
Golden rule: The first 3 ingredients make up most of what you’re eating. If sugar or refined flour is first—maybe put that biscuit down.
Quick Test: Is This Biscuit Healthy?
Low in sugar? ✔️
Low in saturated/trans fat? ✔️
Contains fiber or whole grains? ✔️
Protein content decent? ✔️
If you can tick most of these boxes—you’re probably holding a better snack.
Final Thought: Don’t Eat Blind
You don’t need to be a nutritionist to make better choices—you just need to flip that package over and read.
Next time you grab biscuits, cereal, or even a drink—pause. Look at the food composition table. Trust me, your body will thank you later.
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RD, LD Julius Sammah
MyHealthCop Certified Dietician
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