Don’t Be Fooled by the Label: Summer Grocery Swaps That Actually Matter

Unjunk America’s Guide to Smarter Shopping in the Heat of Summer

Let’s set the scene: you’re pushing your cart through the store, trying to grab snacks for a pool day, road trip, or a week of camp lunches. You’re doing your best to grab the “healthier” options, maybe that granola bar with the earthy-looking label or that “fruit snack” that says “Made with real fruit!”

But here’s the thing: labels lie. Or at least, they stretch the truth.

Many products that look healthy are actually loaded with added sugars, artificial dyes, ultra-processed oils, and additives that leave you (and your kids) tired, cranky, and reaching for more snacks an hour later.

Let’s break down what to look for and how to shop smarter this summer.

1. Ignore the Front, Flip It Over

“Made with whole grains.” “No high-fructose corn syrup.” “All Natural.”


These claims on the front of the package are marketing, not nutrition facts.

✅ Instead: Flip the package over.



Start with the ingredient list. If it’s long, hard to pronounce, or full of things you wouldn’t cook with at home, it’s likely not serving your health.

2. Watch for Summer Snack Sneak Attacks

These are the kinds of items you’ll see a lot of this time of year, and what to watch for:

🚫 Fruit Snacks

They may show real strawberries on the box… but check the label.
Many contain corn syrup, artificial dyes (Red 40, Yellow 5), and gelatin fillers.

✅ Better Option: Real fruit, dried fruit with no added sugar, or fruit leather with just fruit puree.

🚫 Yogurt Tubes & Squeezes

They’re convenient and look “healthy”, but most are packed with sugar and artificial flavoring.

✅ Look for low-sugar versions or make your own with plain yogurt + fruit and freeze into DIY tubes.

🚫 Granola Bars

Many are just candy bars in disguise, with added sugars under names like brown rice syrup, tapioca syrup, or invert sugar.

✅ Choose bars with whole food ingredients like oats, nuts, seeds, and dates, and less than 6g of added sugar.

3. Check the Drinks, Even the “Healthy” Ones

Summer is filled with sports drinks, flavored waters, and juices. But even the ones labeled “organic” or “vitamin-enriched” can be a sugar trap.

✅ What to check for:

  • Added sugars (aim for 0–5g, or none at all)

  • Artificial sweeteners like sucralose, aspartame, or acesulfame potassium

  • Colorants like Red 40, which are linked to hyperactivity in kids

💡 Tip: Kids don’t need sports drinks unless they’re doing high-intensity athletics for long periods. Water does the job just fine, add fruit or mint to make it fun.

4. Be Label-Literate: Know These Common Red Flags

Here are a few terms that signal ultra-processed or not-so-healthy ingredients:

  • “Natural flavors” (can mean anything)

  • “Enriched wheat flour” (not whole grain)

  • Hydrogenated oils (unhealthy fats)

  • Carrageenan (linked to inflammation)

  • “Sugar-free” (often means artificial sweeteners instead)

The shorter the ingredient list, the better. A good rule? If your great-grandma wouldn’t recognize it, you probably don’t need it.

5. Get the Kids Involved

Make it a game! Have them help you find snacks with the fewest ingredients. Teach them how to spot sneaky sugars and real food ingredients. Summer is a great time to build these healthy habits without the rush of the school year.

You can even try a local “U-pick” where you can pick your own fruit right from the orchard or farm! Or you can stop by the farmer’s market to get local produce grown right at home without the manufactured chemicals and additives, and support local farmers at the same time!

Final Thought: You Don’t Have to Be Perfect, Just Aware

Label reading isn’t about being strict or scared; it’s about being informed. You deserve to know what you’re eating and feeding your family. The food industry won’t make it easy, but that’s why we’re here.

You vote with your dollars. Let’s choose real food that nourishes, energizes, and supports our summer adventures, not snacks that spike, crash, and confuse our bodies.

Michelle Walker

a mom, former educator, and the founder of Unjunk America - a movement dedicated to helping families ditch processed foods, decode food labels, and reconnect with real food. With a warm, no-judgment approach, Michelle empowers parents to make simple, sustainable changes in their kitchens, one meal at a time.

Learn more or join the movement at UnjunkAmerica.com.