Read the Nutrition Label

If you’ve read the previous two blogs:

Myth Busted: Eating Healthy is Expensive-How to save money on quality nutrition 

Shopping List Basics for Healthy Nutrition Planning-Planning and creating your shopping list for a week of healthy eating includes a recommended foods list to help make planning easier. 

We’re following up with tips for reading the labels on items we buy at the grocery store. Food labels can help us make healthier food choices.

What’s in a label?

Why should we even care? 

What should we look for?  

Honestly, I never read a label until I began my health and fitness journey. If I wanted to reach my goals, it seemed logical that I needed to lower my sugar intake, reduce my salt intake, watch my fat, eat fewer calories, and get my daily allowance of fiber and vitamins. 

Since I ate lots of processed, prepacked foods back then, it seemed natural for me to learn to read a label, cut corners where I could, and eat the best high in nutrients. Each small choice mattered. I made sure I had a bit more time at the store to shop and take the time to read the labels. It was important for me to make the best choice. I had to break the chain and begin a new habit; otherwise, I would remain the same.

What’s in a label?

Don’t go by the words on the front of the package. It’s written in a way to get you to buy by making health claims. Go right to the nutrition facts label. The label tells you the product’s nutrition facts; the serving size is the first piece of information listed on the label. The amount of food typically eaten at one time is known as one serving. 

Fat content– indicates how much fat is in a single serving and is generally measured in grams.

Salt content – sodium is a mineral found in many foods. It helps keep our body fluids in balance and for normal muscle and nerve functions. 

Cholesterol content– Cholesterol is a waxy, fat-like substance. It is produced naturally by our bodies, primarily by the liver, found in all body cells, and maybe consumed from food, known as dietary cholesterol. 

Fiber– Most of us do not get enough fiber for daily nutrition. Fiber regulates our bowel movements and our cholesterol and blood sugar levels. Dietary fiber is a part of plant foods your body can’t digest or absorb—fiber, also known as roughage and is a form of carbohydrate.  

Vitamins – Vitamin D, Calcium, Iron, and Potassium must be listed. The best way to get your vitamins in is by eating fruits and veggies daily. Any other vitamins you find listed on a label are listed there voluntarily by the manufacturer.   

Percent Daily Values – Percent of daily Values, abbreviated as %DV on nutrition facts label and is a guide of nutrients in one serving of food. The daily values amounts are listed in grams, milligrams, or micrograms. These are the amounts of nutrients consumed or not exceeded each day based on a 2,000-calorie diet for healthy adults; a 2,000 calorie diet a day is broad and general. Everybody is different, and we may require different needs depending on our goals. 

Sugar – the sugar content is a key to look for when reading a label. You should never eat foods with excessive added sugar. There are many sugars out there, and the food manufacturers are getting good at hiding them and giving them different names. Become familiar with the terms, and it will help you cut corners and help eliminate unnecessary sugar intake daily.

Why should we care? 

You know what passes your lips if you want to achieve your fitness and health goals. Labels help us compare nutrients in similar foods. For example, all pasta sauces are not the same. Some are higher in sugar and sodium than others. You want to limit your salt and cholesterol intake because of too much impact on your heart health. Both salt and cholesterol can increase your risk of heart disease. 

You should care about the fat content and the type of fat in the product you are buying. There are good fats and not-so-good fats for you. Avoid high trans-fats and saturated fats. Watch for labels that are super high in fats.

Look at the small print, the list of ingredients on the product label. Ingredients are listed in order of the greatest amount contained in the product first, followed in descending order by those in smaller amounts. You’ll also find any FDA-certified color additives. 

ZERO Calorie – no way! Don’t fall for this. Many foods get labeled zero calories because the serving size listed does have zero calories. BUT, yes, there is a BUT …. If you eat more than the serving size, chances are you are taking in calories. Why would you even eat something with no benefit to your body? Focus on consuming simple, whole foods and pass on the fake stuff. 

What should we be looking for? 

The highest quality nutrition. Read the label and know that you are buying quality and that the product is what it says. Knowing what you are putting in your body brings you closer to your goals or takes you farther away from your goals. Get more value by looking at the cost per serving by looking at the net weight and the serving size. 

Make time to shop and read the labels to manage your health and fitness program better. Knowing what’s in a label will help keep you happy, healthy, and strong!