Let's talk about food labels. Are you confused about what all those labels, that we find on the packaging of foods on our grocery store shelves, really mean. Well, I'm going to try to take away all that confusion, so that you will become an educated and savvy shopper!
Let's take a look at the Nutrition Facts label that you find on the back of products. Go to this link to find out what it all means:
Did that help? Remember, the serving size is very important and one that a lot of people misinterpret. It's calories per serving and not, necessarily, the entire package. Also, the ingredients list. Ingredients are listed in order of concentration, from highest to lowest. For example, if sugar is listed first, that is the ingredient with the highest concentration. When reading food labels, look for recognizable, whole foods. If you can't pronounce it, you shouldn't eat it. Lengthy lists of ingredients with lots of scientific-sounding ingredients means that the food was created in a lab. Watch for key ingredients such as sugar, sodium, and fiber. Sugar and sodium should be kept at a minimum and fiber should be at least 4 grams per serving. I hope, now, you have a better understanding of how to read a food label. Let's move on to some of the other things we find listed on packaging of food items.
Many foods have nutrient content claims. Here are the guidelines for a few:
1. "Healthy" food must be low in fat, with limited cholesterol and sodium.
2. "Free" means a food has the least possible amount of the specified nutrient.
3. "Very low" or "low" means the food has a little more of the nutrient than food labeled 'free."
4. "Reduced" or "less" means the food has 25% less of the specific nutrient than the regular version of the food.
Unwanted foods can appear in places that are unexpected. Consider this: Vegetable juice may be added to a product and can contain half the daily allowance of salt.
Dairy products can appear in foods that are not commonly considered dairy foods, such as breakfast cereals, tomato sauces, chips, and even some dairy free cheeses.
What does ORGANIC mean? There are 4 organic labeling categories.
1. 100% Organic: The product must contain only organically produced ingredients.
2. Organic: The product must contain at least 95% organically grown ingredients.
3. Made With Organic Ingredients: Products that contain 70% organic ingredients.
4. No Organic Label Claims: For Products with less than 70% organic ingredients.
The ability to read and understand food labels can help you make informed, healthier food choices. I hope this blog has helped you gain a better understanding of food labels. In my next blog, I will give you some "Smart Grocery Shopping Tips."
For more about Food Labels and Nutrients go to:
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