Hello and Welcome. !.

Lets headed to the store together. But before you start shopping, I have a little reminder for you:

 

🎯 Take your magnifier with you ! Because no label is too small when it comes to protecting your health!.

No excuse is bigger than your well-being! Let’s make today’s shopping trip different together!

More Smarter. More informed. More aware. HERE WE GO …… let’s magnify the LABEL together!

 

🍎 Section 1: How to Read Food Labels.

 

Learning how to read labels can help you make healthier choices for yourself and your family.

 

Understanding food and supplement labels can help you eat smarter, avoid unnecessary ingredients, and take only the nutrients your body really needs.

 

Knowledge is the power !!! especially when it comes to your health.

Your body is your responsibility!!!.

Read labels ! Ask hard questions! Demand transparency — and never let small print keep you from protecting your health!.

 

BY THE WAY, all packaged foods sold in the United States must include a Nutrition Facts label.

 

This label tells you what’s inside your food — including calories, nutrients, and more — so you can compare products and choose options that support your health.

 

Now. Let’s look at the Nutrition Facts together !

 

🔍 Key Parts of the Nutrition Label:

Serving Size.

The top line shows how much one serving is — like 1 cup or 5 crackers.

All the other numbers on the label are based on this amount.

 

 

👉 LET ME TELL YOU SOMETHING IMPORTANT  ! If you eat more than one serving, double the numbers 

 

Calories. This tells you how much energy is in one serving.

If you’re watching your weight or energy intake, pay attention to this number.

% Daily Value (%DV).This tells you how much a nutrient in one serving contributes to your total daily needs — based on a 2,000-calorie diet.

5% DV or less = Low.

20% DV or more = High.

 

 

Please please try to choose foods that are lower in these:

 

⚠️ THE Nutrients to Limit ?

 

FOR EXAMPLE ;

 

Saturated Fat and Trans Fat – Can raise cholesterol levels.

Sodium Salt– Too much can increase blood pressure.

Added Sugars – Linked to weight gain, diabetes, and other issues.

 

👉 SO , Let’s aim for TAKING :

Less than 10% of calories from added sugars per day.

Less than 2,300 mg of sodium per day.

 

Let’s try to look for foods that are higher in:

 

💪 WHAT IT MEANS? WHAT ARE THEY? Nutrients to Get More Of:

 

FOR EXAMPLE.

 

Dietary Fiber – Helps digestion and fullness aim for 25–30g/day.

Calcium, Iron, Vitamin D, Potassium – Commonly low in many diets.

Protein – Supports muscles, growth, and overall health.

 

📦 LETS TRY TO UNDERSTAND ! The common Packaging Claims:

 

Food packaging often includes marketing claims. Here’s what they really mean:

 

Low Fat: 3 grams of fat or less per serving.

Sugar-Free: Less than 0.5 grams of sugar per serving.

No Added Sugar: No sugar added during processing — but natural sugars may still be present.

Organic: Must meet USDA standards — no synthetic pesticides, no GMOs.

Non-GMO: Ingredients were not genetically engineered.

 

⚠️ Please keep in mind:

 

“Natural” typically means no artificial flavors or colors — but does not guarantee the product is healthy.

 

🌿 Let’s jump into the most critical topic: ORGANIC-ORGANIC-ORGANIC !.

🌿 Understanding the USDA Organic Label.

 

🗣️ Let’s break it down–because “organic” isn’t just a trendy word. It’s a legal standard !

 

In the United States, when you see the word “organic” on a food label, it’s not just a marketing buzzword.

 

It means that product is regulated by the U.S. Department of Agriculture USDA under the National Organic Program NOP–a program with strict, federally enforced standards.

 

To earn the USDA Organic Seal, a product must meet specific criteria about how it’s grown, handled, and processed. These standards are designed to promote ecological balance, protect biodiversity, and reduce exposure to synthetic inputs.

 

Let’s make it easier for you.

 

ATTENTION PLEASE. There are four main categories of organic labeling in the U.S.

 

✅ 1. 100% Organic.

What it means? Every ingredient (excluding water and salt) must be certified organic.

Labeling: Can display the USDA Organic Seal and must list the certifying agency.

 

✅ 2. Organic.

What it means: ? At least 95% of the ingredients must be certified organic. The remaining 5% must be from the USDA’s National List of allowed substances.

Labeling: Still allowed to use the USDA Organic Seal and must name the certifier.

 

✅ 3. Made with Organic Specific Ingredients.

What it means: ? At least 70% of the ingredients are organic.

Labeling: The label can say “Made with organic oats” or “Made with organic herbs,” but cannot use the USDA Organic Seal.

 

🚫 4. Specific Organic Ingredients Less than 70%

What it means ?  Product contains some organic ingredients but not enough to make broad claims.

 

Labeling: These products cannot say “organic” on the front label, but organic ingredients can be listed individually in the ingredient list.

 

🚜 In order to be labeled organic, the product must be free from:

Genetically modified organisms GMOs.

Most synthetic pesticides.

Ionizing radiation.

Synthetic fertilizers or sewage sludge.

 

And when it comes to animal products meat, eggs, dairy:

No antibiotics or growth hormones.

Animals must have access to the outdoors and the ability to express natural behaviors.

 

💡 So what’s the takeaway?

If you want the most reliable and cleanest version, look for “100% Organic” or “Organic” with the USDA seal !. ATTENTION PLEASE ! Once you’ve done your choice ! please let it go.

Don’t obsess over every bite wondering.“Was this certified? Or just pretending?”

That kind of stress isn’t good for your digestion either.

Your emotional health matters just as much as your minerals.

So please bless your food please smile, please enjoy every bite !

Because a happy heart is the best ingredient of all.

Bon appétit! 😄 Bon appetit

 

LET ME GIVE YOU SOME ;Bonus tips for deeper search: If you have time, or want to dig deeper, you can use some great tools like EWG web page–or any other apps or websites that give detailed information about specific products.The Environmental Working Group EWG is a nonprofit that helps consumers make safer, healthier choices. They try to help you make safer choices by rating food and personal care products for nutritional value, ingredient safety, and transparency.

 

EWG IS JUST AN EXAMPLE; YOU CAN ALSO FIND YOURS. These kind of tools are easy to use, free, and a great way to stay informed while shopping. BUT DON’T FORGET all TOOLS LIKE EWG or others or even this informative tool ! THESE are only educational guide intented for general education purposes only and they do not replace professional health advice or FDA guidelines ! and do not constitute medical advice, diagnosis, or treatment.

 

STAY CONNECTED WITH YOUR HEALTHCARE PROVIDER !!!!!

 

LET’S CONTINUE WITH SUPPLEMENT LABELING!

 

💊 Section 2: How to Read Supplement Labels

 

Before you reach for a supplement bottle.

 

🚨 STOP!!!!!STOP!!!!STOP !!!!!.

 

Don’t decide quickly , think twice !

 

Your body isn’t a test lab — and your neighbor’s , your friend’ s advice are not prescription !

 

Taking supplements without knowing your levels is like throwing darts in the dark!

Overloading on unnecessary pills won’t make you healthier — it just makes your liver busier.

 

Supplements can help — but only when your body actually needs them!

 

Otherwise, you’re just paying top dollar for expensive urine… and maybe a side of toxicity.

 

Before taking any supplement !

 

 

⚠️ YOU HAVE TO BE SURE THAT YOU HAVE ALREADY;

 

Eaten real food.

Tested your nutrient levels.

Consulted your healthcare provider.

 

Because wellbeing isn’t about guesswork !!!! It’s about informed choices.

 

Let’s look at the supplement bottle in detail now.

 

🔍 What to Look For:

 

Serving Size – The amount you should take for example 1 tablet, 2 capsules

Nutrient Content – Lists each ingredient and its amount.

The %DV shows how much of your daily need it provides.

Example: 100% DV of Vitamin B12 = full daily requirement.

Proprietary Blends – Mixtures where only the total weight is shown — not the amount of each ingredient.

 

⚠️ You have to be cautious — you won’t know how much of each nutrient you’re getting !

 

Other Ingredients – Inactive ingredients like:

Gelatin -capsule- material.

Sweeteners, preservatives, colorings.

 

ATTENTION PLEASE ….Always check these if you have allergies or dietary restrictions WITH YOUR HEALTHCARE PROVIDER.

 

✅ What about Supplement Claims: How you understand?

Supplements often make general claims such as:

“Supports energy production”

“Promotes immune health”

These are Structure/Function Claims — and must include this FDA disclaimer:

🛑 “This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.”

 

🛡️ WHAT ABOUT FDA’s Role ?

 

The FDA does not approve supplements before they’re sold.

Companies must ensure their products are safe and properly labeled.

The FDA can remove unsafe or fraudulent products from the market.

 

 

 

 

 

✔️ ATTENTION PLEASE ! I m giving you Safe Supplement Tips.

 

Choose third-party certified brands like:for example;

USP.

NSF.

ConsumerLab.

 

***

Look for GMP certification Good Manufacturing Practices.

Look for Freshness, expiration date.

Look for , is it Free from allergens, gluten, dairy, etc.

Look for High-absorption forms — like methylated B vitamins.

 

⚠️ Never exceed the dosage without medical advice.

For instance , Fat-soluble vitamins — A, D, E, and K — can build up and be harmful in excess.

 

Talk to your healthcare provider if you’re pregnant, breastfeeding, or taking medications.

 

🧠 Final Takeaways

 

Understanding food and supplement labels helps you:

Identify important nutrients.

Avoid excess sodium, sugar, and fats.

Choose the right supplements – safely.

Support your long-term health with confidence.

📣 It’s time to take your own responsibility!!!!!!

 

And always carry a magnifier while shopping . Your health deserves it. TAKE CONTROL OF YOUR CHOICES, LET YOUR LABELS WORK FOR YOU !!!!!!

 

EAT CLEAN!!!!ENJOY LIFE !!!!!STAY SAFE!!!!!!! 

 

MELIKE SERENGIL OZCELIK

Public Health Advocate

Integrative & Functional Health Practitioner

 

 

 

 

 

 

⚖️ Disclaimer

The information presented in this guide is intended for general educational purposes only and does not constitute medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making decisions about your health, particularly with regard to the use of dietary supplements or major changes in diet.

This guide aims to support informed decision-making, promote public awareness, and encourage healthier lifestyle habits through accurate food and supplement labeling knowledge. It is not a substitute for professional medical care.

Statements related to dietary supplements have not been evaluated by the Food and Drug Administration (FDA). Supplements are not intended to diagnose, treat, cure, or prevent any disease.

Your health is your responsibility. Use this information wisely, read labels critically, and consult trusted health professionals when in doubt.

 

 

 

 

 

📚 References

1. U.S. Food and Drug Administration (FDA). How to Understand and Use the Nutrition Facts Label. https://www.fda.gov
2. U.S. Food and Drug Administration (FDA). Label Claims for Conventional Foods and Dietary Supplements. https://www.fda.gov
3. USDA FoodData Central. Nutrient Profiles and Daily Values. https://fdc.nal.usda.gov
4. Office of Dietary Supplements (NIH). Dietary Supplement Label Database. https://ods.od.nih.gov
5. USDA National Organic Program. Understanding the USDA Organic Label. https://www.ams.usda.gov
6. Centers for Disease Control and Prevention (CDC). Nutrition Facts Label: What’s New with the Label? https://www.cdc.gov
7. Academy of Nutrition and Dietetics. Decoding Food Labels. https://www.eatright.org
8. ConsumerLab.com. Independent Testing of Dietary Supplements. https://www.consumerlab.com
9. U.S. Department of Health & Human Services. Dietary Guidelines for Americans 2020–2025. https://www.dietaryguidelines.gov
10. USDA Agricultural Marketing Service (2021). Organic 101: What the USDA Organic Label Means. https://www.usda.gov/media/blog/2021/10/14/organic-101-what-usda-organic-label-means
11. USDA Agricultural Marketing Service. National Organic Program (NOP). https://www.ams.usda.gov/rules-regulations/organic

12. Environmental Working Group. Food Scores: Rate Your Plate. Retrieved from: https://www.ewg.org/foodscores
13. Environmental Working Group. Skin Deep® Cosmetics Database. Retrieved from: https://www.ewg.org/skindeep
14. Environmental Working Group. EWG VERIFIED™ Program Overview. Retrieved from: https://www.ewg.org/ewgverified