Are You a Label Reader?

How often do you read the nutrition labels on ingredients at the grocery store?

The FDA requires every manufactured food in America to have a nutrition label, which is fantastic because it allows us to make intelligent choices regarding food. But what information is most valuable on the nutrition label?

First of all, don’t judge an item solely by the front label – it can be wildly misleading. Just because it says “healthy” doesn’t mean it is healthy! You still need to read the labels to get the correct information. Here are the basics to get you started.

Serving Size

Knowing the serving size will vastly impact the other information on the label.

Did you know that the serving size of peanut butter is only two tablespoons? That’s almost 200 calories of peanut butter - and most of us consider a “serving” to be way more! Similarly, the serving size for butter is a tablespoon, but many of us use more on our morning toast. Be mindful of what a “serving” is so you know how many calories you are consuming.

Serving size is based on a 2,000 calorie diet. The FDA says that, on average, an adult human needs 2,000 to live healthfully, but you might need more or fewer than that. It will be different for you when you see the % daily value for a certain vitamin or mineral. Keep that in mind as you read labels.

Ingredients

Always ask yourself if you would recognize the ingredients in nature. For instance, did it fly, swim or grow? Is it a plant, or was it made in a plant? Are there words on the label that would knock you out of a spelling bee? You want words like “pepper”... not words like “Butylated Hydroxyanisole.”

Nutrients

Know your personal limits are for sugar, fat, salt, and calories to help you decide if a product is right for you.

When you start reading nutrition labels, you might be disappointed to discover that many of your favourite packaged foods aren’t so healthy. If you find that one of your favourite foods contains too much sodium, take a photo of the ingredients and challenge yourself to make a better version at home with wholesome ingredients!

Bottom Line

When considering an item at the grocery store, ask yourself, “Did it fly, swim, or grow? Did it have a mother?” Try to make the bulk of your diet consist of foods that don’t have a label, like fruits and veggies.

When you learn to enjoy foods with simple ingredients, your body will thank you with more energy, clearer thinking, and longer life.

Want to learn more? Check out my upcoming workshop, Kick Your Sugar Habit, where I talk about nutrition labels and other ways to kick your sugar habit permanently.