Label Reading

I know it can be super overwhelming when you are trying to start a new healthy path. There are so many things to avoid. Processed food is one of those things you should try your best to reduce and eliminate from your diet. There are several reasons for that but the main one is that many products are filled with harmful ingredients. Most of which have been created in labs. They are most commonly used to prolong shelf life or enhance the flavor.

In order to reap the healthiest benefits from the food you buy and consume it is important to understand how to read labels. While not all processed foods are bad you do want to focus more on the quality of your food. Much emphasis has been placed on counting calories and macronutrients versus understanding what you are eating.

Many consumers never really read the back of the labels on their food. Uneducated consumers focus more on advertisements such as LOW FAT, CARB FREE, GLUTEN FREE, SUGAR FREE, FAT FREE, NO TRANS FATS. What does that really mean and how does it affect your food? If sugar, fat, carbs and gluten are being removed from your food what are they being replaced with?

What it really boils down to is eating real food not products disguised as food. Here are a few tips to consider when reading labels:

1. Pay attention to the ingredients. The value of food is determined by the list of ingredients NOT the numbers posted on the Nutrition Food section of the label (calories, vitamins...etc.). Many foods have been fortified to make them look healthy but are loaded with sugar and other unhealthy ingredients.

Fortified foods are stripped of nutrients during processing and then fortified with nutrients that are not bioavailable and unusable in the body. Companies know we practice quantity versus quality so they fortify foods to make them look healthier so we will purchase them.

2. The ingredients list is in descending order of the amounts used in a particular product. If sugar is the first ingredient then the product has more sugar than anything else listed on the label.

3. Many companies use multiple versions of the same ingredient in order to place them further down on the list. For example a product can have more than one source of sugar such as high fructose corn syrup, honey, sucralose, evaporated cane sugar, etc.. Since there are several variations of sugar used in smaller quantities they can be listed further down on the ingredients list giving the illusion that they are healthier.

4. Be careful with fat free products. Often times when an ingredient is removed another unhealthy ingredient is added. Fat free does not automatically mean healthy.

5. Not all juices are created equal. Juices made from concentrate have lost most of their nutritional value during processing leaving behind only empty calories and sugars. It is best to purchase juice that is freshly squeezed. Try extracting your own fruit and veggies juices for the healthiest benefits.

6. Most companies are only concerned about their own bottom line. The more you buy their products the more money they make. In an attempt to maximize their profit they use celebrities, athletes and health organizations to endorse their products.

Be honest how many people wouldn't endorse an unhealthy product when they are making millions of dollars in endorsements. They are getting paid to mislead you. Don't be persuaded or fooled by advertisements. Do your own research!

7. Look at the number of servings and the size of each serving. Don't automatically assume that a bottle of juice is one serving. You may be consuming 700 calories for one bottle with 2 servings.

8. Read every label thoroughly. If you can't pronounce or recognize a certain ingredient don't buy it. Do some research before you purchase that product.

9. Avoid color additives. Dyes such as Red #40 and Yellow #5 have been linked to behavioral disorders in children and hyperactivity.

I hope this list of tips gives you a better understanding of what you are reading. Just remember that your goal is to eat food that is closest to it's natural state. That requires that you shop along the perimeter of your grocery store. The middle aisles are usually where the processed food is contained and you shouldn't spend too much time shopping there.

It is important that you vote with your wallet as well. Many large grocery stores contain small sections of healthy and organic foods. If you buy more of them they will increase their selections to satisfy the demand. Just food for thought!

Happy Shopping!