10 quick and easy ways to tell if a food is nutritious (2024)

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1) Read the ingredient list

"Read the ingredient list, especially the first three," says Warren. "The sequence of ingredients is supposed to go in order of quantity. So, if sugar, enriched wheat flour, and other less healthful ingredients are listed first, the product consists of those ingredients the most."

2) Look at how long the ingredient list is

If you don't have time to read each ingredient, consider how long the list of ingredients is. "A long and lengthy ingredient list is a sure sign that the food is not in the best interest of your health," says Maggie Michalczyk, RDN over email. "Unpronounceable and unrecognizable ingredients should be a major red flag."

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3) Pay attention to types of fats

Looking at fat content is important, but you want to make sure you're focusing on the right kinds of fat.

"We want to eliminate trans fat in the diet and lessen saturated fat, but boost our consumption of polyunsaturated and monounsaturated fats from products," says Warren."A lot of times, consumers put down a product because its high in fat, but if its quality fat, it makes it a more healthful choice."

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4) Look for "100%"

"Check for 100% whole grains," says Warren. "Breads and other carbohydrate-filled products are one of the most confusing foods to buy. A lot of times it may say 'whole grain' or 'multigrain,' but it does not say '100%' before the term, meaning it's most likely processed with refined grains."

Same goes for buying juices and other drinks as well. Look for the percentage of real fruit juice, because if it's not 100%, the rest is usually just sugar.

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5) Consider convenience

Healthy foods usually aren't made in three minutes or less. "Frozen meals that can be zapped away in the time it takes you to check your email often boast little-to-no health benefits," says Michalczyk.

"If you have to buy something in its original state, such as bell peppers, chances are you'll have to spend a little time in the kitchen, even if you're just cutting them up for a snack — and that's a good thing!"

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6) Look at the expiration date

If your food isn't going to go bad for a long time, chances are, it's filled with ingredients that aren't super nutritious and filled with vitamins.

"Products that are enhanced with fillers, preservatives, and artificial constituents often have a long shelf life," says Michalczyk. "Foods with a shorter shelf life, like fruits and vegetables, stand out for this quality of health."

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7) Consider where you are in the grocery store

Grocery stores are strategic when it comes to where they place their food, and food around the checkout counter is often the least nutritious.

"It turns out that people who choose these items would not normally buy them if they were in the aisles of the stores," says Michalczyk. "These items are never fruits and vegetables."

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8) Focus on fiber

Many people look at calories first on a nutrition facts label, but next time you're shopping, try not looking at it at all and focusing on other nutritious ingredients instead.

"The calorie count is an overall picture, not a specific breakdown of what the calories are made up of," says Warren. "It is important to look at the quality nutrition of the product, and I find that seeing if a product has fiber helps eliminate a lot of simple-carbohydrate, high-sugar food products."

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9) Check the sugar content

Americans consume over 100 grams of sugar daily, despite the American Heart Association'srecommendations of 25 grams per day. Avoid foods high in sugar, and look at out for the sweetener's many hidden names.

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10) Ponder packaging

Beware of claims. "Terms such as 'all-natural' are not regulated by the FDA, giving manufacturers the liberty to use it how they please," says Michalczyk. "This type of claim is often found on protein bars and snack foods."

"All-natural" foods can easily contain chemicals and other ingredients that are definitely not considered natural.

When in doubt, opt for whole foods such as fruits, vegetables, and grains, which are bound to be free of unhealthy ingredients or additives.

This article was originally written for Bustle. Copyright 2016.