Don’t be tricked by food packaging that uses clever language to make products seem healthier than they are.
This video is aimed at kids (about 8–18) and the adults who care for them. It explains the reality behind low‑fat claims, what to watch for with “whole grain” labels, the two ingredients banned in our household (and how to spot them), and a quick reminder about how sugar hides in many products.
You’ll see real ingredient lists and packaging examples so you can practice reading labels right away. Teach your children how to read food labels so they don’t get fooled by marketing.
If your kids aren’t with you right now, you can sign up to receive this lesson by email so you can share it later (the original page offers an email sign-up for the video and a worksheet).
Teaching Kids How to Read Food Labels
Start with Part 1 if you haven’t already — it covers reading nutrition facts panels and ingredient lists, the differences between healthy and unhealthy fats, why calories aren’t the whole story, and the basics of the updated nutrition label format.
As you go through the video, you may want to save a few lists of words to watch for. Here are resources that list common hidden ingredients and additives discussed in the lesson:
- Common names MSG hides under
- Information on artificial sweeteners
- How artificial food dyes can affect behavior
If helpful, there are slide decks available to use when teaching kids and teens how to read labels.
Can’t view the embedded video? Watch “Teaching Kids to Read Food Labels” on YouTube.
No time to watch the whole video? Below are the main points and quick notes to help you teach label reading effectively.
How to Read Food Labels Without Being Tricked
- 0:33 — The video reviews common marketing tricks used to make foods seem healthy.
- 1:06 — Words like low sugar, reduced fat, sugar‑free, lite, 100 calories, diet, whole grain, and heart healthy are marketing terms that can mislead buyers.
Low Fat = More Sugar
- 1:23 — Many reduced‑fat and fat‑free products have extra sugar to improve taste. Fat also helps your body absorb certain vitamins and minerals, so removing fat isn’t always better.
“Even if it’s important in your family to cut down on fats, never eat fat free foods. Just look for other ways to cut fat, like not adding butter.” — Mrs. Kimball
Whole Grain Buzz Words
- 2:55 — Labels use phrases like 100% whole wheat, whole grain, made with whole grains, stone‑ground, cracked wheat, multigrain, and wheat flour. The only reliable indicator that a bread is entirely whole grain is the label “100% whole wheat.”
- 5:11 — A wheat kernel has three parts: the starchy endosperm (which becomes white flour), the nutrient‑rich germ, and the fiber‑rich bran. Knowing this helps explain why whole grain and refined grain products behave differently in your body.
- 6:30 — If you eat bread and want whole grains, look for clear language such as “100% whole wheat.” If it’s not specified, the product likely contains some white flour.
Read Food Labels to Find Sneaky Additives
- 7:43 — In our home we avoid two main additives: monosodium glutamate (MSG) and artificial sweeteners.
- 7:58 — MSG (monosodium glutamate) enhances savory flavors. It occurs naturally in some foods, but the manufactured additive is used to make processed foods taste more appealing.
- 9:13 — Added MSG can encourage overeating by reducing feelings of fullness and may cause adverse reactions in sensitive people. It appears in highly flavored snacks, some processed meats, canned soups, and sauces.
- 10:30 — MSG is often disguised under other names. Watch for ingredients with “glutamate,” anything listed as “hydrolyzed,” and terms like yeast extract or autolyzed yeast.
- 11:31 — If your family avoids MSG, read labels carefully and look up the many alternate names additives can use.
Identifying Artificial Sweeteners
- 12:53 — Our household excludes artificial sweeteners because studies on long‑term effects in children are limited. Parents may prefer to avoid these for growing kids.
- 13:15 — Common artificial sweeteners and related names include aspartame (NutraSweet), sucralose (Splenda), acesulfame K, saccharin, and sugar alcohols that often end in –ol (sorbitol, maltitol, erythritol). Products labeled lite, low sugar, sugar‑free, or diet are likely to contain them.
- 13:59 — The video shows ingredient lists that highlight artificial sweeteners so you can spot them quickly.
- 14:53 — Sugar appears under many names: cane sugar, evaporated cane juice, high fructose corn syrup, anything ending in –ose, honey, maple syrup, syrups, and fruit juices used as sweeteners.
Do Artificial Colors Affect Kids?
- 16:54 — Some families avoid artificial colors at home, though occasional treats are allowed. Sensitivity varies: some children show behavioral changes, while others do not.
- 17:48 — Research suggests artificial dyes can affect behavior in some children, and reactions differ by individual. If you want to avoid them, check ingredient lists.
- 18:39 — Artificial colors are easy to spot: they usually appear as color names followed by numbers, such as Red 40 or Yellow 5.
“If you see anything with a number in the ingredients of your food, it’s a very good sign that this is a highly processed food.” — Mrs. Kimball
- 19:00 — Many brands are moving away from artificial dyes and using natural colorings like turmeric or beet juice instead.
- 20:05 — Consumers can “vote with their dollars.” By choosing products with better ingredients, shoppers encourage manufacturers to offer healthier options.
“If your family eats healthy food, go give your parents a hug and tell them ‘thank you’ for starting to change the culture.” — Mrs. Kimball
