When it comes to grocery shopping, the options can be overwhelming. Every aisle is packed full of different brands, products, and labels all vying for your attention. But how can you be sure you’re making the healthiest choices? The answer lies in understanding food labels.
Photo by Michael Burrows on Pexels
Why Reading Food Labels is Important
Food labels aren’t just there to inform you of the ingredients in a product. They also give you crucial information about the nutritional content of the food — how many calories it contains, how much fat, sugar, and salt, and what percentage of your daily recommended intake these amounts represent.
By understanding this information, you can make healthier choices and avoid certain health risks associated with poor nutrition, such as obesity and heart disease. So, let’s dive deeper into the world of food labels and learn how to decode them.
Decoding the Nutrition Facts Label
Nutrition Facts: The Basics
Every packaged food product comes with a nutrition facts panel. This panel contains a wealth of information about the nutritional value of the food. But to the untrained eye, it can seem like a confusing jumble of numbers and percentages.
Here’s a quick rundown of what to look for:
- Serving Size: This is the first thing you’ll see on the label. It’s important because all the other information on the label is based on this amount. Be sure to check how many servings are in the package — if you eat two servings, you’ll need to double all the other numbers.
- Calories: This number tells you how much energy you’ll get from one serving of the food. Remember, not all calories are created equal — 200 calories from a sugary soda aren’t the same as 200 calories from lean chicken.
- Nutrients: The label will list several nutrients, including fats, cholesterol, sodium, carbohydrates, and protein. It indicates both the amount per serving and the percentage of your daily recommended intake.
Percent Daily Value (%DV)
The %DV is a guide to the nutrients in one serving of food. It can help you determine if a serving of food is high or low in a nutrient. Remember, 5% DV or less is low, and 20% DV or more is high.
Ingredients List
Underneath the nutrition facts, you’ll find the ingredients list. This tells you what’s in the food, listed in order of weight — from most to least. If the first few ingredients are high-fat or high-sugar items, this is a red flag that the product may not be very healthy.
Here are some tips for understanding the ingredients list:
- Look for Whole Foods: The closer the ingredient is to its natural form, the healthier it likely is. For example, “whole grain wheat” is better than “enriched white flour”.
- Watch Out for Sugars: Sugar can be listed under many names, including corn syrup, fructose, dextrose, and more. If you see one of these in the first few ingredients, the product is likely high in sugar.
- Avoid Trans Fats: Also known as “partially hydrogenated oils,” trans fats are a serious health risk. They can raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels.
Making Healthy Choices
Now that you understand how to read food labels, it’s time to put that knowledge to use. Here are some strategies for making healthier choices on your next grocery trip:
- Check the Calories: If you’re trying to maintain or lose weight, pay attention to the number of calories per serving. But remember, it’s not just about calories — the quality of the calories is important too.
- Limit Saturated Fat, Sodium, and Added Sugars: These can increase your risk of chronic diseases. Look for foods with less than 10% of the DV for these nutrients.
- Get Enough Fiber, Vitamins, and Minerals: These nutrients can improve your health and help prevent diseases. Look for foods with more than 20% of the DV for these nutrients.
By taking the time to understand food labels, you can make more informed decisions about the food you eat and lead a healthier lifestyle. So, the next time you’re at the grocery store, don’t just grab the first item you see. Take a moment to read the label and understand what you’re really putting into your body.
Remember, your health is worth the extra time it takes to make informed choices. Happy shopping!
