How to Choose Healthy Food Without Being Misled by Marketing Claims

How to Choose Food Without Being Misled—and Get the Nutrition Your Body Needs

Nowadays, there are countless food products and health claims in the market, which can easily confuse consumers between real nutritional value and marketing strategies.

Here are 3 simple and practical tips to help you choose food more wisely and support long-term health.

✅ 1. Read Nutrition Labels, Not Just Front Packaging Claims

Do not rely on phrases such as:
“Healthy”
“Low fat”
“Low sugar”
“Organic”
“Superfood”

These may be marketing terms rather than scientific guarantees.

Instead, always check the nutrition facts label, especially:
• Sugar content
• Sodium levels
• Protein content
• Saturated fat
• Serving size

A healthy food should provide good nutritional value relative to its energy content.

2. Choose Foods as Close to Their Natural State as Possible

A simple rule is:
“The less processed, the better for your health.”

For example:
Boiled eggs are better than sausages
Fresh fish is better than fish balls
Fresh fruits are better than fruit juice
Natural nuts are better than flavored snacks

Minimally processed foods contain more vitamins, minerals, fiber, and antioxidants compared to ultra-processed products.

⚠️ 3. Be Cautious of Overstated Health Claims

Be skeptical when you see claims such as:
❌ Cures cancer
❌ Improves brain function instantly
❌ Makes you live 20 years longer
❌ Eliminates the need for medication

In medical science, no single food can cure all diseases. Healthy food should support overall well-being and be backed by scientific evidence.

Summary

Read nutrition labels instead of believing marketing claims
Choose foods close to their natural form
Avoid exaggerated health claims
Healthy eating is not about expensive “miracle foods,” but about making informed and consistent choices every day.

Dr. Gengpong Tangaroonsanti
Internal Medicine Physician
Chersery Home International