Healthy Foods: Are They Really as Healthy as You Think?

With so many products labelled "natural", "organic", "low fat", "high protein" or "gluten free", shopping for healthy food has become increasingly confusing. While these terms can sometimes be helpful, they don't always mean a food is the healthiest choice. Looking beyond the marketing and learning how to read food labels can help you make informed decisions for yourself and your family.

Myth 1: If it's labelled "natural", it's healthy.

The word "natural" is commonly used on food packaging, but it doesn't necessarily mean a product is nutritious. A food can still be high in added sugar, salt or saturated fat despite carrying this label. Instead of relying on the claims on the front of the packet, turn it over and read the nutrition information panel and ingredient list.

Myth 2: Fruit juice is just as good as whole fruit.

Fruit juice contains some vitamins, but much of the fibre found in whole fruit is removed during processing. Fibre supports digestive health, helps keep you feeling full for longer and slows the absorption of natural sugars. Eating whole fruit is generally the better choice.

Myth 3: Granola is always a healthy breakfast.

Granola often contains nutritious ingredients such as oats, nuts and seeds. However, many commercial varieties also contain added sugars, syrups and oils that can significantly increase the calorie content. Compare brands and choose products with little or no added sugar where possible.

Myth 4: Protein bars are a healthy snack.

Protein bars can be convenient when you're on the go, but they shouldn't replace whole foods. Some contain as much sugar as confectionery, while others are highly processed with long ingredient lists. Fresh fruit, yoghurt, nuts or boiled eggs are often more nutritious everyday snack options.

Myth 5: Low-fat means healthier.

Fat isn't the enemy it was once thought to be. Healthy fats found in foods such as avocados, nuts, seeds, olive oil and oily fish are important for heart health, hormone production and the absorption of fat-soluble vitamins. To improve flavour and texture, some low-fat products contain added sugar or refined starches, making them a less nutritious choice.

So, what should you look for on a food label?

Start with the ingredient list. Ingredients are listed in descending order by weight, so the first few ingredients make up most of the product. Ideally, choose foods with recognisable, minimally processed ingredients. If sugar appears near the top of the list, the product is likely high in added sugar. Remember that sugar can appear under many names, including glucose, sucrose, fructose, maltose, rice syrup, corn syrup, honey and fruit juice concentrate.

Next, look at the nutrition information panel. Pay attention to the serving size, as it may be much smaller than the amount you would normally eat. Comparing products using the per 100 g column provides a more accurate comparison between brands.

As a general guide:

• Choose products lower in added sugars, saturated fat and sodium (salt).

• Look for foods that are higher in dietary fibre, particularly cereals, breads and snack foods

• Don't be influenced by a single claim on the front of the package—consider the overall nutritional profile of the food.

The healthiest eating pattern doesn't rely on trendy labels or expensive products. Instead, aim to fill your plate with a variety of vegetables, fruit, legumes, whole grains, lean proteins and healthy fats while limiting highly processed foods.

Healthy eating doesn't need to be complicated. By looking beyond the marketing and understanding food labels, you can make choices that support your long-term health and wellbeing.