When shopping for groceries, it’s easy to focus only on the cheapest options, especially when inflation is high. But healthy eating isn’t just about saving money—it’s about making better choices for your body. Reading labels, choosing fresh ingredients, and understanding portion balance are just as important as checking prices.
🏷️ Look beyond the price tag
The cheapest product isn’t always the best one for your health.
Before buying, read the nutrition label:
- Sugar: Aim for products with low added sugars. Too much sugar can lead to weight gain, diabetes, and energy crashes.
- Fat: Prefer products with healthy fats (e.g., olive oil, nuts) and avoid trans fats or too much saturated fat.
- Salt (sodium): High sodium can raise blood pressure. Look for low-salt or reduced-salt alternatives.
- Ingredients: The fewer, the better. Avoid ultra-processed foods full of artificial additives or preservatives.
🧾 Nutrition label numbers: what’s low, medium, or high?
When checking a product label, always look at the values per 100g or 100ml.
Here’s a quick guide to what is considered low, medium, and high:
| Nutrient | Low (per 100g) | Medium (per 100g) | High (per 100g) |
|---|---|---|---|
| Sugar | 5g or less | 5–22.5g | More than 22.5g |
| Fat | 3g or less | 3–17.5g | More than 17.5g |
| Saturated fat | 1.5g or less | 1.5–5g | More than 5g |
| Salt | 0.3g or less | 0.3–1.5g | More than 1.5g |
What it means:
- Low: Best for everyday eating.
- Medium: OK in moderation.
- High: Limit or eat less often.
🧾 Label reading: what to avoid
Learning to decode food labels is one of the best habits for healthier shopping.
Bad ingredients to avoid
- Trans fats (partially hydrogenated oils) – Raise bad cholesterol and increase heart disease risk.
- Excess saturated fats – Often in processed meats, fried foods, or cheap pastries.
- Refined sugars – Watch out for glucose syrup, corn syrup, maltose, or dextrose.
- Artificial additives and colors – Limit products with:
- E102 (Tartrazine) – Artificial yellow coloring, linked to allergies.
- E110 (Sunset Yellow) – Artificial dye, can trigger hyperactivity.
- E220 (Sulfur dioxide) – Preservative, can trigger asthma.
- MSG (E621 – Monosodium glutamate) – Found in snacks and instant soups; avoid large amounts.
✅ 7 simple label tricks for healthier shopping
-
Check the first 3 ingredients.
They make up the majority of the product. If sugar or palm oil is in the top 3, think twice. -
Compare similar products.
Two brands of yogurt can have totally different sugar and fat levels—choose the lighter one. -
Beware of “healthy” buzzwords.
Labels like “natural” or “light” don’t always mean healthy—check the nutrition numbers. -
Look for whole ingredients.
The simpler the ingredient list, the better (e.g., “oats, honey, almonds” vs. “oats, sugar, additives, syrups”). -
Check serving sizes.
Some products show per portion values, which can be misleading. Always compare per 100g. -
Watch out for hidden sugars.
Syrups, concentrates, and words ending in “-ose” (like glucose or fructose) are all forms of sugar. -
Limit ultra-processed foods.
If the label is full of E-numbers and chemical-sounding names, pick something fresher.
🥗 How should your plate look?
A balanced plate is key to staying healthy, full of energy, and keeping your body nourished.
The healthy plate rule:
- ½ vegetables and fruits – Rich in vitamins, minerals, and fiber. Eat at least 5 portions daily.
- ¼ whole grains – Brown rice, wholegrain bread, or pasta for lasting energy.
- ¼ protein – Lean meats, eggs, legumes, or fish.
- A small amount of healthy fats – Olive oil, avocado, or nuts.
🥦 How much and how often?
- Vegetables: 2–3 cups daily (raw or cooked).
- Fruits: 2 portions daily (preferably fresh, not juices).
- Protein: A palm-sized portion with each main meal.
- Water: 1.5–2 liters per day.
- Treats: Enjoy occasionally, not daily.
💡 Tip: Fill half of your plate with vegetables first—this automatically increases fiber and nutrients.
🌱 Benefits of eating healthy
- More energy and better concentration.
- Stronger immunity from vitamins and minerals.
- Better digestion thanks to fiber.
- Weight control through balanced portions.
- Lower risk of chronic diseases (heart disease, diabetes).
🛒 How Promoscore helps
Promoscore is not just about finding the lowest price.
You can use it to:
- Plan healthy meals by adding fresh produce to your shopping list.
- Find promotions on quality products like vegetables, fish, and wholegrains.
- Compare brands to pick both healthier and budget-friendly options.
Final thought
A healthy lifestyle doesn’t mean buying expensive superfoods—it means making smart, informed choices.
Start by reading food labels, balancing your plate, and adding more vegetables and whole foods to your meals. Promoscore can help you save money, but choosing what’s inside your basket matters most.