Tips for Reading Food Labels
Check The Facts
Reading grocery store labels can help you make informed decisions about the foods you buy. Here are some tips to effectively navigate and understand those labels:
Scan the Ingredients List: Ingredients are listed in descending order by weight. The ingredient listed first makes up most of the food. Look for whole foods at the beginning of the list and be cautious of long lists with many additives or ingredients you can't pronounce.
Check the Serving Size: The serving size listed on the label affects all the nutritional information that follows. Make sure to compare the serving size listed with the amount you actually consume.
Watch Out for Added Sugars: Added sugars can hide under many names like high-fructose corn syrup, cane sugar, and more. Be mindful of the total sugar content and aim for products with lower amounts of added sugars.
Look for Healthy Fats: Opt for products that contain healthy fats like monounsaturated and polyunsaturated fats rather than saturated. Avoid trans fats.
Be Mindful of Sodium Content: High sodium intake is linked to health issues like high blood pressure. Aim for products with lower sodium content.
Pay Attention to Allergens: If you have food allergies or intolerances, carefully check the allergen information on the label to avoid any potential triggers.
Check for Whole Grains: Look for products that list whole grains as one of the first ingredients. Whole grains provide more fiber and nutrients compared to refined grains.
Look for Nutrient Content Claims: Phrases like "low fat," "high fiber," or "good source of calcium" can be helpful but also be aware of their context. Sometimes products marketed as "low fat" may contain high levels of sugar.
Understand Date Labels: Familiarize yourself with different date labels like "sell by," "use by," and "best before" to ensure the freshness and quality of the product.
Consider the Overall Nutritional Profile: Instead of focusing on one aspect of the label, consider the overall nutritional profile of the product. Balance is key, and it's important to look at the big picture when making food choices.
By following these tips and becoming familiar with reading grocery store labels, you can make more informed decisions about the foods you purchase and consume.
TIPS & TRICKS
Beware of foods with hidden sugars.
Words that mean the same as sugar include:
HIGH FRUCTOSE CORN SYRUP
EVAPORATED CANE SYRUP
ANY WORD THAT ENDS IN “OSE,” SUCH AS DEXTROSE
Hidden sugars are often found in:
FLAVORED YOGURTS
GRANOLA BARS
CEREALS
FRUIT SNACKS
Canned foods are typically high in sodium.
If buying canned, stick with the no-to-low-sodium variety and choose BPA-free cans.