The Food Labels Worth Paying Attention To
- Piece of Cake Staff
- 3 days ago
- 6 min read
Written by Lindsay Grohs
There aren’t many things I hate. But if I had to name one, it’s feeling confused in the grocery store. I want to know what’s in my food and what I’m putting into my body without the lies, misleading marketing, false claims, and hidden truths.
Unfortunately, the food industry has created so many labels that confuse consumers and keep them in the dark rather than help them. Fortunately, the information is out there; you just have to know where to look and how to discern fact from fiction. That’s where this guide comes in. Consider this your little grocery store cheat sheet to help you spot the labels worth noticing!
Produce:
Let’s start from the beginning. You walk into the local grocery store, grab a cart, and make your way to the produce section. You’re bombarded with labels like “organic,” “all-natural,” and a thousand different stickers plastered across the fruits and vegetables. “Which do I choose?” you think. I’ll make it easy. First off, always organic. This (should) eliminate the chances of your produce being sprayed with synthetic pesticides, fertilizers, chemicals, and GMOs. Instead, organic produce is grown using more natural farming practices such as composting, cover crops, biological pest control, and weed management, to name a few.
To ensure it’s organic, I want you to take a closer look at the sticker. If it’s a five-digit code that starts with a 9, then you’re in the clear; it’s organic. If it’s a four-digit code, the produce was conventionally grown, meaning it was likely produced using synthetic pesticides and fertilizers.
Dairy:
Now that you’ve loaded your cart with lots of yummy organic fruits and vegetables, it’s time to head to the dairy section. There are a few main labels to look for here.
Organic: Organic dairy, much like organic produce, follows strict farming standards, including restrictions on antibiotics and synthetic growth hormones (Rubin & Axe, 2025, p. 99). Organic dairy also contains omega-3 fatty acids and antioxidants, which contribute to numerous health benefits for the body.
A2: A2 dairy refers to milk that contains only the A2 type of beta-casein protein, which is the form of protein found in traditional cow breeds. Many people find A2 dairy easier to digest, especially those who experience discomfort with conventional dairy. I can testify to this because after making the switch, my bowels are a heck of a lot happier. And I don’t bloat as easily anymore. Yay! A2 dairy is also high in calcium, protein, and vitamin D, which helps support strong bones and muscles– especially important for growing teens and athletes.
A1 dairy, on the other hand, releases a harmful protein fragment in the body called beta-casomorphin-7 (BCM7). This protein is “linked to a host of health issues including heart disease, type 1 diabetes, and autism” (Rubin & Axe, 2025, p. 99). It is also more difficult to digest and may worsen symptoms in people with lactose intolerance.
Raw & Unpasteurized: Raw, or unpasteurized, dairy means the milk has not been heated through the pasteurization process. It is dairy in its closest form to how it comes from the farm. When milk is pasteurized, it loses many of its key nutrients, including vitamins A, B, complex C, and E, calcium, and good bacteria due to the heating process.
Nonhomogenized: Did you know there is supposed to be a layer of cream that naturally rises to the top of milk? I didn’t know this until I made the switch from homogenized to nonhomogenized dairy. This is because the homogenization process “breaks down milk’s natural fat molecules and oxidizes it into a bad fat,” making the cream distribute evenly throughout (Rubin & Axe, 2025, p. 100). Nonhomogenized milk allows the cream to separate naturally.
Grass-fed & pasture-raised: You’re given free will. Don’t you want to choose food that comes from animals who were given that same freedom–in the sense of roaming around and eating what they were created to eat, rather than being forced to stay in a confined space eating vitamin-deficient foods? Grass-fed means the cattle’s diet consists primarily of grass and forage, while pasture-raised means the animals have access to outdoor pasture where they can engage in natural behaviors. Because of these farming practices, these animals produce a more nutrient-rich form of dairy containing higher amounts of vitamins A, D, E, and K (Rubin & Axe, 2025, p. 102).
Whole: To sum this up in one sentence, “the fat in dairy is crucial for calcium absorption,” which supports bone and muscle function, among a number of other health benefits for the body (Rubin & Axe, 2025, p. 102)
Proteins
Our cart is full of organic, A2, raw/unpasteurized, nonhomogenized, grass-fed, pasture-raised, and whole dairy. Whew! We’ve made it to the protein section– arguably the most intimidating section of them all.
The reason I say that is because, as uncomfortable as it may be, when you eat an animal, you're also consuming the result of everything that animal was fed. An animal's diet plays a major role in the nutritional quality of its meat, eggs, and dairy, which is why it is so crucial to pay attention to how your food was raised—not just what it is.
When choosing meats, it’s important to choose products that are grass-fed, pasture-raised, and air-chilled. I’ll break down what each of these means.
Grass-fed: As mentioned in the dairy section, these cows only eat grass– aka what they were created to eat. This type of beef contains “less fat, less cholesterol,” and “a higher concentration of omega-3 fatty acids,” than grain-fed beef (Rubin & Axe, 2025, p. 114).
Pasture-raised: Similar to grass-fed cattle, pasture-raised chickens have access to outdoor pasture, where they can engage in natural behaviors such as foraging for grasses, seeds, and insects. Because of this lifestyle, the eggs from these chickens contain “twice the amount of vitamin E, more than double the total omega-3 fatty acids, and 38 percent more vitamin A, compared to eggs from commercial chickens” (Rubin & Axe, 2025, p. 115).
Air-chilled: This one applies specifically to chicken. Air-chilled chicken “is cooled by passing the birds through several chambers where cold, purified air is used to cool the meat” (D'Artagnan, n.d.). This process reduces the amount of added moisture absorbed by the chicken and helps minimize the risk of cross-contamination between birds compared to the alternative method: water-immersion chilling. Water-immersion chilling often entails the bird taking a chlorine bath. So essentially, dipping your meat in poison before you cook and eat it. Chlorine kills germs, which also means it kills beneficial bacteria and can easily mask poor farming practices, such as chicken abuse, overcrowding, and poor hygiene (Stevens, 2025).
Lastly, for fish, wild-caught is the best option because it allows fish to grow and feed in their natural environment, consuming the diverse diet they were meant to eat. Wild-caught fish contain “higher levels of vitamins and minerals like potassium, zinc, and iron,” and fewer contaminants than farm-raised fish (Pybus Point Lodge, 2021).
Conclusion
Mission complete! We are done shopping, heading to check out with a cart full of healthy, natural, nutrient-dense foods that will help your mind and body flourish. Remember, this grocery guide is here to increase your awareness around the confusing labels and buzzwords, not create a standard of perfection.
Food is meant to nourish, but also meant to be enjoyed. Making healthier, more informed decisions doesn’t mean you have to stress every decision. Instead, use this guide as a tool to become a more informed consumer– understanding where your food comes from, and making choices that align with your personal goals and values.
So, the next time you walk into a grocery store, don’t let the endless labels overwhelm you. Know what you’re looking for. Read the fine print. And add to your cart accordingly. Happy shopping!
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