Vegan gummies! Gluten free chips! Keto crackers! A quick stroll down the aisle of your supermarket – or your Instagram feed! – will show that their is no shortage of “healthy” treats (and associated influencer endorsement) promising to deliver “protein-packed,” “plant-based,” or “low sugar” alternatives to your 3pm Kit Kat hit. But, looks can be deceiving. That wholesome sounding snack might actually be hiding a sugar bomb or secret laundry list of weird chemicals. Fortunately, nutritionist, exercise physiologist, ultra-marathon runner, and co-founder of Chief Nutrition, Veronika Larisova, knows exactly how to separate fact from the (low fat) fluff, so you can read a health food label without falling for the hype!
Start With the First Three Ingredients
“The first thing people should check on the label are the first three ingredients,” Veronika says. “They make up the largest volume of the product.” If sugar or syrup sneaks into those top spots, that “clean” snack suddenly doesn’t look so innocent.
Veronika’s obsession with ingredients started while prepping clients for the Kokoda Trail. “I’ve always been particular about food,” she says. When she couldn’t find a packaged snack that was high in protein, low in carbs, and free from processed junk, she came up with the idea for a “clean” meat bar – and Chief Nutrition was born.
Calories Don’t Tell the Whole Story
It’s time to ditch the calorie-count obsession. “Focusing on calorie count doesn’t help,” Veronika explains. “The amount of micro- and macro-nutrients and additives determines the health value of a snack.”
Understanding per serve versus per 100g is key. “Serve refers to the portion you should have in one serving. It’s good to look at both. Checking the 100g gives you an idea of the percentage of sugar in the product. If something has 50g of sugar per 100g, it means half the product is made from sugar.”
Buzzwords Are Often Just Hype
“Natural, clean, protein-packed – these words are typically used at the front of packaging as a marketing tool, but they can often be misleading,” Veronika says. She advises becoming a pack flipper and always checking the back of the label.
“Most natural flavours, for example, are made from maltodextrin, which alters the gut microbiome,” she warns. “Clean means there are no harmful ingredients, but there’s no regulation so I wouldn’t trust that either.”
Claims like “low fat,” “no added sugar,” or “high protein” can also distract from poor-quality ingredients, excess sweeteners, or refined starches. And labels like keto, vegan, or gluten-free? “These claims describe what’s excluded, not how healthy the product is. Vegan snacks are often super high in sugar and synthetic additives, gluten-free snacks can use synthetic substitutes, and no added sugar doesn’t mean much if the product is made from dates – it can still be super high in sugar.”
Spot the Hidden Sugars
Sugar has a thousand aliases, and Veronika knows them all. “Look for maltose, dextrose, fructose, glucose syrup, agave, brown rice syrup, cane juice, or anything ending in ‘-ose.’ High fructose corn syrup would be the worst.”
Salt and fat matter too. “Check the ‘per 100g’ column. Over 400 mg of sodium or more than 3 g of saturated fat per 100 g is generally considered high. Not all saturated fat or sodium is bad – it’s the source and context that matter. Sodium from ultra-processed flavour enhancers is very different from what you’d find in minimally processed, real food.”
Beware Artificial Sweeteners
Sugar alternatives aren’t always better. “Artificial sweeteners and sugar alcohols reduce calories but disrupt the gut microbiome and affect how your body regulates blood sugar,” Veronika explains. “Some can cause bloating or diarrhoea, while others alter gut bacteria and appetite signals in the brain. Over time, this can increase cravings and reduce satiety.” Her safe pick? “Monk fruit has no known negative side effects as long as it’s pure monk fruit. Watch out for supermarket versions – many are up to 95% erythritol.”
Keep It Real: Protein, Fat, and Carbs
A rough guide works better than strict macros. “Aim for at least 10–15 g of protein, less than 10% total sugar, and no added sugar,” Veronika says. “Focus on real-food ingredients over strict macros. Quality matters more than ratios.”
Ingredient lists are another giveaway. “More than 8–10 ingredients, especially if you can’t recognise or pronounce them, usually means it’s ultra-processed,” she notes. “I wouldn’t worry too much about the number, but pay attention to what they actually are. Are they real food or synthetic compounds?”
Quick Label Scan for Busy Days
If you’re in a rush, Veronika’s checklist is simple: “Check the first three ingredients, sugar per 100g, total protein, and scan over the ingredient list. If you see numbers and unknown ingredients, leave it.”
She also encourages parents to educate kids early. “Knowledge is power. Educate your kids in a fun way – show them what sugar grams equal in teaspoons, explain ingredient names, and involve them in choosing whole-food snacks.”
At the end of the day, your wellness snack should do more than just look good on the gram “Focus on real food. Flip the pack, read the label – and don’t be fooled by marketing magic,” Veronika says.
