Reading food labels can be overwhelming, but it’s important to understand what you’re consuming. Here are some tips to help you read food labels without being tricked:
1. Look at the ingredients list: Ingredients are listed in descending order by %weight, so the first few ingredients are the most important. Avoid products that list sugar, high fructose corn syrup, hydrogenated oils, or artificial flavors and colors as the first few ingredients. That shows that they are the present in high quantity. As a tip look at your ketchup bottle, I am sure you’ll be shocked 🙈
2. Check the serving size: The nutritional information on the label is based on one serving size, so be sure to check how many servings are in the package and how much you’re actually consuming. So don’t fall into the trap of ‘no one can eat just one’ there is a reason that nutritional information is given on the pack so you consume as per limit.
3. Check the nutrient content: Pay attention to the amount of fat (trans and saturated), sugar, sodium, and fiber in the product. Choose foods that are low in bad things like trans and saturated fats, added sugars, sodium, and high in protein, fiber and vitamins.
4. Be wary of health claims: Food manufacturers often use health claims like “all-natural,” “low-fat,” and “sugar-free” to market their products. However, these claims can be misleading. Always check the ingredients list and nutrient content to make sure the product is actually healthy. Check your sugar free cookies to see if they are actually sugar free or have other sources of sugar? Look for * with any of these claims and the related disclaimer, that’s where majority of information is hidden.
5. Compare brands: Don’t assume that all products are created equal. Compare brands to find the healthiest option that fits your needs and budget. Understand that your body is the only home you live in, give it the right fuel (food).
Remember, the key to reading food labels without being tricked is to be informed and to understand what you’re consuming.
