My last blog introduced the importance of shifting from processed foods to whole foods. And while it would be ideal if all food consumption came from these sources, it’s more likely that some food items that you buy will have a food nutrition label. It’s very important to understand how and what to look for when reading the nutritional facts and list of ingredients.
First, never ever believe anything on the front of a package! “Fat-free” and “all natural” are advertising phrases to make you think something is “healthy”. Turn the package around! Go directly to the food label and ingredient list. “Fat-free” may sound like a dieters dream, but these items are usually loaded with sugar. If they take the fat out, which gives most foods their flavor; they have to add something back. “All natural” doesn’t mean anything. The Food and Drug Administration doesn’t define it, so makers won’t get in trouble as long as the food doesn’t contain added colors, artificial flavors, or “synthetic substances.” That means there’s room for interpretation, and food labeled as “natural” may contain preservatives or be injected with sodium.
You, as the consumer need to be aware! Learn how to read a food label. The following are 5 things that you should look for:
- Serving Size: Before looking at calories or anything else, know how many “serving sizes” are in the container. For example, if there are 3 servings in a bottle of ice tea and you drink the whole bottle, you have just consumed triple the amount of calories and triple the % Daily Value of the nutrients listed on the label. Generally speaking, packaged meals should contain no more than 400 calories; snacks shouldn’t exceed 150.
- Know your fats: Fats should be in the range of 20% to 35% of the calories you eat. Do the math! Look for foods low in saturated and trans fats, and cholesterol, to help reduce the risk of heart disease. Most of the fats you eat should be polyunsaturated and monounsaturated fats, such as those in fish, nuts, and vegetable oils.
- Eat less sugar: The statistics are shocking on how sugar is added to foods in many different forms. Names for added sugars include sucrose, glucose, high fructose corn syrup, dextrose and fructose (anything that ends in “ose”). Don’t be fooled by mannitol or anything that ends in “ol”. Those are sugar alcohol that are quickly converted to sugar. Yogurt is a good example of what some would consider to be a “health” food, but in many cases sugar has been added. Choose a brand that has less than 10 grams of sugar.
- Fill up on Fiber: Foods that contain 3 g or more can help reduce appetite and cholesterol.
- Reduce sodium (salt); increase potassium: Most sodium you eat is likely to come from processed foods, not from the salt shaker. Research shows that eating less than 2,300 milligrams of sodium (about 1 tsp of salt) per day may reduce the risk of high blood pressure. Older adults should aim to eat no more than 1,500 milligrams of sodium each day. To meet the daily potassium recommendation of at least 4,700 milligrams, consume fruits and vegetables, and other sources of potassium; such as, sweet potatoes, beet greens, white beans, plain yogurt and bananas. These counteract some of sodium’s effects on blood pressure.
If you are just learning to read food labels it may seem a little daunting, but relax, you will become an expert in no time. You will be proud of yourself for knowing exactly what you are putting in your body.
In summary, keep saturated and trans fats, cholesterol, and sodium low. Get enough of potassium and fiber, vitamins A, C, and D, calcium and iron, and check the calories (400 or more calories per serving of a single food item is high). Use the % Daily Value (% DV) column: 5% DV or less is low, and 20% DV or more is high.
It takes some practice, but you will be able to identify the nutritional heroes and the imposters and take charge of your health. Start today by inspecting your pantry and refrigerator for 3 of your favorite “go to” food items. Look at the labels now that you know what you know. Will they pass the test?
Stayed tuned for my upcoming article on the recent developments with the FDA standard on labeling.
Amy