DE-MYSTIFYING FOOD LABELS

 “Every time I go to the store, I tell myself that I am going to check all of the food labels.  Then when I get there, I either cannot see the label clearly, run out of time trying to read everything, or just get too frustrated trying to understand what it all means!”

Does that happen to you too?  A food label is required by the FDA for safety, portion sizes, food allergies, and general nutrition information on the product.

Here’s what to look for:

First….Look at the Serving Size, Servings Per Container and Amount Per Serving.  In the example below a serving is one bar, there is one in the package, and it has 170 calories.  However, some packages are more confusing.  A small bag of chips might look like a single serving, but the Servings Per Container could be 2.5.  That means the nutrition information (calories, sodium, cholesterol, etc) would be multiplied by 2.5 if you eat the whole bag!

IF YOU HAVE HYPERTENSION…

Sodium: “Low sodium” means 250mg or less per serving.  This is a key component in lowering blood pressure numbers if you have hypertension.  Try to keep sodium intake to below 2000mg per day and avoid adding more salt at the table (try garlic, hot sauce, or other seasonings).  Most Americans consume above 3500mg per day or more! That can lead to water retention and elevated blood pressure

Caffeine: Check the ingredients list.  Caffeine is sometimes added to foods, drinks and vitamins that you might not expect.

IF YOU ARE DIABETIC OR AT RISK FOR DIABETES…

Carbohydrate Content: This is a measure of sugar as it breaks down in the body to be used for energy.  If you have Diabetes, a good number to look for is total carbohydrates per serving which is less than 20 grams per serving (and be sure to only eat one serving at a time).  Ideally, this should be made up of whole grains, not refined starches.  Look for the word “whole” as the first word in the ingredients list for starches such as bread and crackers.

Sugar Content:  This is the amount of sugar in the food that breaks down into carbohydrate in the body.  Anything less than 15g per serving is a good goal. Diabetics must look at the sugar content as well.  When sugar comes from fruit, try to eat fresh fruit, not fruit juice or dried fruit.

IF YOU EAT CONVENIENCE FOODS…

Protein: Packaged/processed foods are low in protein.  A good number to look for is anything over 5 grams per serving.

Sodium:  Look for 250 mg/serving or less, especially if you have high blood pressure

Trans Fats:  Optimally, this should be 0 grams.  See note in “ingredients” below.

Ingredients: Avoid High Fructose corn syrups which are concentrated sugars.  Also look for partially or fully hydrogenated oils which are trans fats (even if the trans fats are listed as zero).  Try to find products with ingredients you recognize and could find in your own kitchen! 

IF YOU ARE TRYING TO LOSE WEIGHT…

Calories:  Determine your unique caloric needs to figure out an appropriate range for your meals and snacks.  Be selective.  Choose items that have the most nutrition without too many calories.

Fiber:  Fiber helps you to feel full longer.  Three grams or more per serving is optimal.  A good goal for the day is over 35 grams.

Ingredients: Try to avoid high amounts of sugar, sucrose, high fructose corn syrups, hydrogenated oils, or dextrose.  These add high amounts of calories to the product.  Look for natural ingredients, especially vegetables which contain a lot of nutrients without many calories.

Protein: Healthy protein (fish, beans, nuts, egg whites) can help to keep you satisfied and provides fuel to your muscles, especially if you are exercising more.

IF YOU HAVE HIGH CHOLESTEROL OR TRIGLYCERIDES…

Total Fat: Those of us with high cholesterol or triglycerides should look for grams of fat.  It is divided into saturated fats, unsaturated fats, and trans fats.

 Saturated: Consume as little as possible, ideally less than 3 grams per serving. 

Trans Fats: Try to avoid partially or fully hydrogenated oils.   

Unsaturated oils:   Some unsaturated oils can help to lower cholesterol, such as those in fish, nuts, avocado and olive oil.  Even these fats have a high calorie content, so use them in moderation.

If there is a product that has several items on the label that you have never heard of, it is best to look for another product that might have fewer processed items in it. This is often the healthier choice.  Remember, it is most important to eat a wide variety of healthy foods in moderation, for optimal health and wellbeing.