A Guide for Nutrition Seekers
In today’s world, where grocery store shelves are lined with products claiming to be “healthy,” “natural,” or “loaded with nutrients,” determining the true nutritional value of your food has become more complex than ever. “Reading Food Labels: How to Know if its Actually Nutritious” is for you if you’re looking to make informed choices about the foods you eat. We’ll focus on unveiling a few of the secrets behind food labels and spotting the half-truths in food marketing.
Reading Food Labels is An Art
Understanding food labels is your first line of defense against misleading claims. A product’s packaging might scream “low-fat” or “high in Omega-3s,” but the fine print might tell a different story. Here’s how to navigate the nitty-gritty of food labels:
1. Ingredient List: The order of ingredients matters. The first few ingredients listed typically make up the bulk of the product. If sugar or refined grains are at the top, it’s likely not as wholesome as the package wants you to believe.
2. Serving Size: Always check the serving size. Often, what looks like a single serving packet can actually contain two or more servings, doubling or tripling the calories and other nutrients you might ingest if you consume the whole package.
3. Percent Daily Values: These numbers are based on a 2,000-calorie-a-day diet, which may not be suitable for everyone. Use them as a guideline to assess if a serving of the food contributes a high or low amount to your daily intake for specific nutrients.
4. Nutrient Claims: Labels like “light,” “reduced-fat,” or “high-fiber” are regulated by the FDA and must meet specific criteria. However, even “reduced-fat” products can still be high in calories or contain unhealthy trans fats. Also consider that if the company has taken something out, they’ve most likely added something questionable back in.
5. Health Claims: Statements like “may reduce the risk of heart disease” are also regulated. Yet, these claims don’t mean the food is nutritious overall—they often relate to a single nutrient or just an ingredient’s potential effect.
6. Certifications: Certifications like “USDA Organic” or “Non-GMO Project Verified” are indications of quality. However, even organic products can be high in sugar or calories or other harmful ingredients.
How to Spot Half-Truths as You Read Labels
Food marketers are skillful in making their products appear more nutritious than they actually are. Here’s what to look out for:
1. Front-of-Package Health Halos: Terms like “made with real fruit” or “contains whole grains” can be deceptive. The product might only have a minuscule amount of these wholesome ingredients.
2. Misleading Imagery: Pictures of fresh fruits or fields of greens can make a product seem healthier. The actual nutritional content may differ vastly from these wholesome images.
3. Vague Buzzwords: Phrases such as “natural flavors” or “supports immunity” are not scientifically robust and give a false sense of health benefits. Think how ridiculous it is to see “gluten free” on a jug of juice! Yet we see that phrase on EVERYTHING!
4. Nutritional Completeness: A snack bar might be high in protein but look for other essential nutrients. Is it also high in fiber, vitamins, and minerals, or is it just protein-packed with a side of excessive sugar?
5. Sugar by Any Other Name: Watch out for sugar’s many aliases—syrup, nectar, juice concentrate, or anything ending in “-ose.” These are still sugars and can add up quickly. “High Fructose Corn Syrup” is ubiquitous, yet highly inflammatory and bad for you.
6. “Healthy” Alternatives: Be cautious of replacements like “healthy” chips or cookies. Sometimes, what’s lost in fat is compensated in sugar or sodium. And remember that our bodies NEED good fats. Do you know what constitutes a good fat?
Empower yourself with knowledge and make smart, nutrition-conscious decisions. Remember, real nutrition is about the quality and variety of your overall diet rather than any single “superfood” or nutrient. For more like this, click the button below.