Understanding Food Labels in Grand Rapids, Michigan

Food labels are one of the most useful tools you have for making healthier choices for yourself and your family in Grand Rapids. Whether you’re shopping at Meijer, Family Fare, Bridge Street Market, or the Fulton Street Farmers Market, knowing how to read food labels can help you:

  • Compare products quickly
  • Choose options lower in sugar, salt, and unhealthy fats
  • Manage allergies and food intolerances
  • Support long-term health, especially through our long Michigan winters

In the United States, most packaged foods must carry standard nutrition and ingredient information. The exact details can vary by product type, but the core ideas are the same no matter where you shop in West Michigan.

Date Labels: “Best Before” vs “Use By”

In Grand Rapids, you’ll see different date labels on food packages. These help you know how long food stays safe and of good quality.

Best-Before Date

  • Refers to quality, not safety.
  • If stored as directed, the food should stay at its best quality until that date.
  • After the best-before date, the food may still be safe to eat but can lose flavor, texture, and some nutritional value.
  • Stores in Kent County can legally sell foods after the best-before date as long as they are still safe to eat.

Use-By Date

  • Refers to safety.
  • Foods should not be eaten after the use-by date, even if they look and smell okay.
  • You’ll see use-by dates on perishable items like:
    • Meat and poultry
    • Fish and seafood
    • Milk and other dairy products
    • Some fresh, ready-to-eat meals

Bread and Baked Goods

  • Bread and some bakery items may show:
    • “Baked on” date, or
    • “Sell by” / “Best if used by” dates
  • These help you judge freshness, especially important if you buy from local Grand Rapids bakeries or grocery store bakeries.

Staying Safe at Home

To keep food safe in your Grand Rapids home (especially with temperature changes between hot summers and very cold winters):

  • Check dates before buying and before using foods.
  • Rotate pantry and fridge items so older foods are used first.
  • Never eat foods past their use-by date.
  • Store foods as instructed on the label (refrigerate or freeze promptly, especially in summer or in a warm kitchen).

Ingredient Lists: What’s Really in Your Food?

Every packaged food sold in Grand Rapids supermarkets must list its ingredients in descending order by weight.

  • The first ingredient is present in the largest amount.
  • The last ingredient is present in the smallest amount.

This is especially helpful if you’re trying to eat healthier or manage conditions like high blood pressure, high cholesterol, or diabetes—issues that are common in Michigan’s adult population.

Compound Ingredients

Some ingredients are made up of other ingredients. These are called compound ingredients.

Examples:

  • Chocolate (made from cocoa, cocoa butter, sugar)
  • Pasta (made from flour, egg, water)
  • Chocolate chip ice cream (ice cream + chocolate chips)

On food labels:

  • The compound ingredient is listed (for example, “chocolate”), and
  • The ingredients that make up that compound (cocoa, cocoa butter, sugar) are usually listed in parentheses.

The “5% Rule”

  • If an ingredient makes up less than 5% of the food, it may not need to be broken down into its sub-ingredients.
  • However, this does not apply to allergens or additives:
    • All allergens must be listed, no matter how small the amount.
    • Additives that are allergens must always be declared.

Food Additives on Labels

Food additives are used to improve:

  • Shelf life
  • Texture
  • Color
  • Flavor
  • Stability

They must be:

  • Approved for use
  • Used in the lowest amount needed to do their job

On labels, additives are usually listed by:

  • Class name (what they do), such as:
    • Color
    • Preservative
    • Antioxidant
    • Emulsifier
    • Anti-caking agent
  • Followed by a specific name or number (for example, “color (tartrazine)” or “preservative (200)”).

Some additives, like many flavorings and enzymes, may only be listed by class name (for example, “emulsifier (lecithin)”).

Unpackaged foods (like some bakery items, deli salads, or bulk foods) and very small packages may not list all ingredients and additives. If you’re unsure, ask staff at your local Grand Rapids supermarket or specialty store.

The Nutrition Facts Panel

The Nutrition Facts panel (similar to what many people call the NIP or nutrition information panel) is usually on the back or side of the package. It shows the amount of key nutrients:

  • Serving size
  • Calories (energy)
  • Total fat and saturated fat
  • Carbohydrates and sugars
  • Protein
  • Sodium (salt)

Sometimes it also lists:

  • Fiber
  • Vitamins (like vitamin D)
  • Minerals (like calcium, iron, potassium)

Serving Size vs What You Actually Eat

Serving size is set by the manufacturer, and:

  • May be smaller than what most people in Grand Rapids typically eat in one sitting.
  • Can make a product look healthier than it really is.

Always check:

  • Amount per serving – what you’ll get if you eat that exact serving size.
  • Amount per 100 g (or 100 ml) – best for comparing similar products (for example, two brands of yogurt or cereal).

Using “Per 100 g” to Compare Foods

When comparing products, use the per 100 g (or 100 ml) values. As a rough guide:

  • High in (per 100 g):

    • Sugar: 15 g or more
    • Total fat: 17.5 g or more
    • Saturated fat: 5 g or more
    • Sodium: 600 mg or more

  • Low in (per 100 g):

    • Sugar: 5 g or less
    • Total fat: 3 g or less
    • Saturated fat: 1.5 g or less
    • Sodium: 120 mg or less

This is especially important in Michigan, where heart disease, high blood pressure, and diabetes are common, and many people are trying to improve their diet with support from providers like Spectrum Health, Trinity Health Grand Rapids, Metro Health, and Mercy Health.

Nutrition Claims: What They Really Mean

Food packages in Grand Rapids often display marketing claims. Some are regulated; others can be misleading. Always double-check the Nutrition Facts panel and ingredient list.

Common Nutrition Content Claims

  • “No added sugar”

    • No sugar has been added, but the product may still contain natural sugars (for example, in fruit juice).

  • “Reduced fat” or “reduced salt”

    • Lower than the regular version of that same product, but not necessarily low overall.

  • “Low fat” / “Fat free”

    • Must meet specific limits on fat content.
    • “93% fat free” still means 7% fat.

  • “Light” or “Lite”

    • May refer to color, texture, or flavor, not necessarily lower calories or fat.
    • The label should state what is “light” (for example, “light in color”).

  • “Cholesterol free” or “low cholesterol”

    • On plant-based foods (like oils or margarines), this is often meaningless because plant foods naturally contain almost no cholesterol.
    • The product may still be high in fat or calories.

  • “Baked not fried”

    • Can still be high in fat or salt. Check the Nutrition Facts panel to be sure.

Health Claims

Health claims link a nutrient or food to a health effect.

There are two main types:

  1. General level health claims

    • Example: “Calcium is good for bones.”

  2. High level health claims

    • Link a nutrient to a serious disease or condition.
    • Example: “Diets high in calcium may reduce the risk of osteoporosis.”

In the U.S., these claims must follow strict guidelines and be backed by scientific evidence.

Voluntary Front-of-Pack Labels

Some products use extra symbols or systems to highlight nutrition information. These are voluntary and are meant to help you choose more nutritious options quickly.

Percentage Daily Value (%DV)

On U.S. Nutrition Facts labels, you’ll often see % Daily Value (%DV):

  • Shows how much a nutrient in one serving contributes to a typical daily intake.
  • Based on an average adult’s needs.
  • Can be useful, but remember:
    • It’s based on the manufacturer’s serving size.
    • Smaller serving sizes can make a product appear healthier.

Other Symbols

You may also see:

  • “Organic”
  • “Non-GMO”
  • “Heart healthy”
  • “Low GI” (glycemic index)

These can be helpful but are not a substitute for reading the full label.

Allergens on Food Labels

If you or your child has food allergies or intolerances—common concerns in families across Grand Rapids—food labels are critical.

Major allergens that must be clearly declared on U.S. labels include:

  • Peanuts
  • Tree nuts (such as almonds, walnuts)
  • Fish
  • Shellfish
  • Milk
  • Eggs
  • Wheat
  • Soy
  • Sesame (increasingly recognized)

They must be listed:

  • In the ingredient list, and/or
  • In a “Contains:” statement (for example, “Contains: milk, wheat, soy”).

“May Contain” Statements

You may see labels like:

  • “May contain peanuts”
  • “Produced in a facility that also processes tree nuts”

These are voluntary warnings. They mean there is a risk of cross-contact (for example, shared equipment), not that the allergen is an ingredient. If you have a severe allergy, your allergist or primary care provider in Grand Rapids (for example, through Spectrum Health or Metro Health) can advise how strictly you should avoid these products.

Gluten Labelling

For people with:

  • Celiac disease
  • Non-celiac gluten sensitivity

Gluten-containing grains (like wheat, barley, rye, and some oats) must be clearly listed. Products labeled “gluten free” must meet strict standards for gluten content.

Country of Origin and Other Labels

Country of origin labels tell you where a food was:

  • Grown
  • Produced
  • Processed
  • Packaged

On U.S. products, you might see:

  • “Product of USA”
  • “Made in USA”
  • “Imported from [country]”
  • “Packed in USA from imported ingredients”

These labels can help you:

  • Support local and regional producers (including Michigan-based brands)
  • Understand where your food comes from
  • Make environmental or ethical choices

You may also see other symbols or logos, such as:

  • “Organic” (USDA Organic)
  • “Free-range”
  • “Non-GMO”

These are often regulated to some degree, but always read the details and the full label.

Choosing Healthier Foods in Grand Rapids

With long winters and shorter days, many Grand Rapids residents spend more time indoors, which can affect physical activity and weight. Reading food labels can help you maintain a healthier diet year-round.

Focus on the Ingredient List

To reduce saturated fat, added sugar, and salt, watch for:

Fats and oils (often high in saturated fat):

  • Beef fat, lard, dripping
  • Butter, cream, sour cream
  • Shortening, hydrogenated oils
  • Coconut oil, palm oil, copha
  • Full-cream milk powder
  • Mayonnaise and creamy dressings

Sugars (look for words ending in “-ose” or “-tol”):

  • Sugar (white, raw, brown)
  • Corn syrup, high-fructose corn syrup
  • Dextrose, fructose, glucose, lactose, maltose, sucrose
  • Honey, maple syrup, golden syrup, molasses
  • Fruit juice concentrate, fruit paste
  • Sorbitol, mannitol, xylitol (sugar alcohols)

Salts and sodium sources:

  • Salt, sea salt, rock salt
  • Baking powder, sodium bicarbonate
  • Stock cubes, meat or yeast extract
  • Monosodium glutamate (MSG)
  • Sodium nitrate/nitrite
  • Sodium metabisulphite
  • Seasoning mixes, garlic salt, onion salt, celery salt

The American Dietary Guidelines recommend limiting:

  • Saturated fat
  • Added sugars
  • Sodium (salt)
  • Alcohol

This is particularly important for preventing and managing heart disease, high blood pressure, and diabetes—conditions frequently treated in Grand Rapids healthcare systems like Spectrum Health and Mercy Health.

Local Support and Resources in Grand Rapids

If you need help understanding food labels or improving your diet, there are many resources in West Michigan:

  • Your primary care provider (GP/doctor)

    • Available through Spectrum Health, Trinity Health Grand Rapids, Metro Health, Mercy Health, and independent clinics.

  • Registered Dietitians and Nutritionists in Grand Rapids

    • Ask your doctor for a referral.
    • Many dietitians work in local hospitals, outpatient clinics, and private practices.

  • Kent County Health Department

    • Offers nutrition education and community health programs.
    • Website: search “Kent County Health Department nutrition”

  • Grand Rapids Public Health and Community Programs

    • Look for local classes on healthy eating, diabetes prevention, and heart health.

  • Local Supermarkets and Farmers Markets

    • Many offer healthy eating brochures or in-store dietitian services.
    • Fulton Street Farmers Market and other neighborhood markets are great places to find fresh, minimally processed foods.

Key Takeaways for Grand Rapids Shoppers

  • “Fresh” means not preserved by canning, high-heat treatment, or chemical preservatives (it may still be refrigerated or transported).
  • Use best-before dates to judge quality, and use-by dates to judge safety.
  • Always read the ingredient list and Nutrition Facts panel, not just front-of-pack claims.
  • Compare foods using per 100 g (or 100 ml) values, not just serving size.
  • For allergies and intolerances, check for “Contains” and “May contain” statements.
  • Choose foods lower in saturated fat, added sugars, and sodium, especially important for long-term heart and metabolic health in Michigan’s climate and lifestyle.

By learning to read food labels carefully, you can make smarter choices every time you shop in Grand Rapids—supporting your health and your family’s health in every season.