Getting acquainted with your food

Is that can good for you? 10 things to know when reading a food label

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Food labels carry useful information for the informed reader. That may sound like a joke but it’s not. Most of us have casually tried to decipher the meaning of all those strange words and numbers on the back of a processed food item but gave up with little to show for it.

Most packaged foods are required to have a label with all sorts of information, including their ingredients, nutritional value, weights and measures, date, directions for use and storage, allergens, and more. Scroll down and learn more about these valuable details!

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Foods with a shelf life of less than two years must have a best-before or use-by date. But, while it sounds similar, these terms mean different things. The best-before date refers to food quality: food stored in the recommended way will remain of good quality until that date. Once the best-before date has passed, the food may still be safe to consume, but it may have lost some quality and nutritional value.

On the other hand, products with a use-by date on food labels should not be consumed after a certain date for health and safety reasons must-have a use-by date. This means they cannot be sold after that date.

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Every label worth its salt must have its ingredients listed in descending order by weight, including added water. The first ingredient listed is present in the largest amount by weight, and the last one listed is present in the least amount by weight.

If an ingredient makes up less than 5% of the food, it does not have to be listed. However, this 5% rule does not apply to any additive or allergen. These must be listed no matter how small the amount.

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Food additives can be used to improve the quality of a food or improve the flavour or appearance of a food. They must be used in the lowest possible quantity to achieve their purpose. These substances are included in the ingredient list according to their class and purpose (for example, anti-caking agent).

In most cases, a chemical name or food additive number will be listed after the class. For example, enzymes and most flavourings only need to list their class name or number. Luckily, the same food additive numbering system is used throughout the world.

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The nutrition information panel tells the quantity of various nutrients a food contains per serve, as well as per 100 g or 100 ml. That serving size is determined by the manufacturer and will often vary among products.

This panel lists the energy content, proteins, total fat, saturated fat, carbohydrates, sugars, and sodium. Very small packages and foods like herbs, spices, salt, tea and coffee, or single-ingredient foods don´t need to show this information.

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This one is tricky. The terms used by manufacturers present their products in a very positive light, even when there is no real value to be found.

For example, the term ‘light’ or ‘lite’ doesn’t necessarily mean that the product is low in fat, but it may refer to the texture, colour or taste of the product. If an item claims to be 93% fat-free, it contains 7% fat, but it looks so much better the other way. ‘Baked not fried’ sounds healthier, but it may still have just as much fat.

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Percentage Daily Intake (%DI) symbols display a product’s nutrient amount as one serving, and the percentage of an average adult’s requirements that it provides.

These symbols display energy, and other nutrients, like fat, sugars, sodium, carbohydrates, protein and a vitamin or mineral.

Keep in mind that %DI is based on serving size and, since serving sizes vary as they are set by manufacturers, it can be difficult to use when comparing products.

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Perhaps the most important item on this list is the information about food allergies or intolerance. Foods or ingredients that may cause severe adverse reactions must be declared on the label no matter how small the amount.

Common foods that may cause allergies are peanuts and other nuts, fish and shellfish, milk, eggs, wheat, sesame seeds and soy, among others. Gluten-containing cereals also need to be declared on food labels for people with conditions like celiac disease.

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This type of labelling details where the product was grown, produced, made or packaged. Most packaged food must have a country of origin label if it's sold in a retail setting, such as a supermarket, local store or market, online or from a vending machine.

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Different types of sugar have different names. Food manufacturers may use this to their advantage by purposely adding many different types of sugar to their products to hide the actual amount and, by doing so, they can list a healthier ingredient at the top, mentioning sugar further down. So even though a product may be loaded with sugar, it doesn’t necessarily appear as one of the first three ingredients.

To avoid inadvertently consuming a lot of sugar, watch out for any ingredients with the word "sugar", or "syrup", on their composed names.

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In the same way it happens with sugar, sodium also can be disguised under many different names. For example, there’s salt, sodium benzoate, disodium or monosodium glutamate, to name a few.

This is important to know because too much sodium can raise blood pressure, increasing the risk of heart disease and stroke. The American Heart Association recommends no more than 1,500 milligrams of sodium a day.

Discovering the origins

Good old days: The hidden stories behind 10 phrases we still use today

"Call it a day," "Rome wasn’t built in a day," or "save it for a rainy day" are just some of the phrases you've used your whole life. But where did they actually come from? And what did they mean at the beginning? These everyday sayings may sound simple or ordinary, but each one carries a surprisingly rich history. For centuries, people have used the idea of a "day" to talk about work, time, patience, and life itself, long before any of us ever said them at the office or at the family dinner. Here, we explore the true origins and meanings behind 10 of the most familiar "day" idioms you still hear and say today.

You woke up on a Saturday, got things done around the house, worked out, went grocery shopping, cooked a nice meal, and finally sat down to watch your show. That’s when you can finally "call it a day." Today, it’s a simple way to say you’re done, but the phrase was a bit different in the 19th century.

In 1838, American author Joseph C. Neal wrote his Charcoal Sketches: Or, Scenes in a Metropolis, where a character says, "I’ve a great mind to knock off and call it half a day." Back then, when work shifts could last 12 to 16 hours, the line was taken quite literally. Over time, the "half" disappeared, and the phrase expanded beyond factories and long workdays. By the early 1900s, and appearing in newspapers by around 1920 in both the US and UK, it had become the everyday expression we use today.

Do you ever feel like the past was better? You’re not alone; people have always tended to idealize earlier times.

A clear example is the phrase "the good old days," which actually traces back to the Bible, in Ecclesiastes 7:10: "Do not say, ‘Why were the old days better than these?’" Much later, in 1727, Daniel Defoe, author of Robinson Crusoe (1719), used a form much closer to what we say today in The Complete English Tradesman, contrasting the steady work habits of earlier generations with the faster-paced life of his time.

Whenever you feel impatient and want to get everything done in a single afternoon, there’s always someone ready to remind you: "Rome wasn’t built in a day." It’s useful advice today, but it actually goes back to medieval times.

Its earliest known written record dates to 1190, in the French collection of poems Li Proverbe au Vilain (The Proverbs of the Common Man) by an anonymous cleric, where it appears as Rome ne fu[t] pas faite toute en un jour ("Rome was not made all in one day"). Back then, many of Ancient Rome’s walls, aqueducts, and monuments were still standing, so the city’s greatness was something people could still see and admire. No wonder the phrase stuck; it was a strong reminder that good, lasting things take time.

Your parents probably said it to you when talking about money: "Save it for a rainy day." Today, we use it as simple advice for saving and being financially responsible, no matter the weather. But back then, it had a much more literal meaning.

In mid-16th-century Britain, where farming was the main source of work and food, weather could make or break daily life. A little rain helped crops grow, but too much could stop work entirely and ruin harvests. It’s in this context that the phrase emerged. One of its earliest recorded uses appears around 1561 in The Bugbears (a translation of the Italian work La Spirita): "Would he have me keep nothing for a rainy day?"

Many people today would say they’ve worked "day in and day out" to support their families. It’s such a familiar phrase that we rarely stop to think that someone said it for the first time once.

The expression developed from 16th–17th century British English, where writers often used repeated patterns like "night and day" or "again and again" to emphasize constant, daily actions. "Day in and day out" grew out of this same style, meaning something happening every single day without a break. It was later recorded and described as a colloquial expression in the early 19th century, in William Carr’s linguistic study The Dialect of Craven (1824, 1828).

Maybe your favorite team went through a long losing streak, but after weeks or seasons of frustration, the win finally arrived. That’s when people say, "Every dog has its day." Everyone, no matter their situation, eventually gets a moment of success.

The phrase is often linked to Renaissance scholar Desiderius Erasmus, who included collections of ancient proverbs in his Adagia (1500). One story traces the idea back to 406 BCE, when the playwright Euripides, visiting Macedonia, was attacked by dogs and unable to defend himself. In that early context, the phrase carried a darker tone, closer to inevitable downfall or vulnerability than success. By the early 1600s, William Shakespeare helped popularize it in Hamlet, already close to today’s sense: "The cat will mew, and dog will have his day," meaning even the overlooked eventually get their turn.

When something is so obvious that it can’t be denied or twisted, we say it’s "clear as day." But do you know where this idiom comes from?

Although there’s no exact date or single author to trace it back to, the phrase likely began as a literal comparison. According to historical sources, this expression was already in use in spoken English by the 14th century, when visibility depended heavily on natural light; a clear day meant everything could be seen plainly and without doubt. By the 16th and 17th centuries, it appears in writing in similar forms such as "as clear as the sun" or "as plain as daylight."

If your car starts making strange noises, breaking down more often, or leaving you stranded, you might say "its days are numbered."

Today, we use that phrase to mean something is nearing its end, but its roots go back much further. It appears in the Bible, most notably in Daniel 5:26: "God hath numbered thy kingdom and finished it." While the idea is ancient, the expression didn’t take on its modern, everyday use until the 17th century. Over time, many religious phrases gradually became part of daily speech, often losing their original context. According to Merriam-Webster, "days are numbered" became widely used in its current sense by the late 1800s.

When a coworker finally gets the credit deserved after years of hard work, you might say he or she finally had a "day in the sun."

Today, the phrase means a moment of glory or recognition, and it traces back to the Latin dies solis ("day of the sun"), which referred to Sunday, the day on which the sun god was revered. In Old English, this became Sunnandæg, associated with periods or moments of light and warmth. Over time, that sense of brightness and visibility took on a more figurative meaning, coming to represent a person’s moment in the spotlight, a brief time of success.

Most of us have had one: a graduation, a wedding, the first day of a dream job. Moments like these are what we call a "red-letter day." But why?

The expression goes back to the 1400s, when churches marked important holy days in red ink on their calendars. What began by hand later appeared in early printed calendars, and was firmly established with the Book of Common Prayer in 1549, where special dates were printed in red. Over time, the idea moved beyond religion. A "red-letter day" came to mean any date worth remembering; bright, important moments that stand out.