A Guide to Smarter Shopping

1. Start with the Serving Size

The serving size is the first piece of information you’ll see on a food label, and it sets the stage for understanding the rest of the nutritional information. All the nutrient amounts listed on the label are based on this serving size. If you eat more than the serving size, you’ll need to adjust the nutrient amounts accordingly.

Example: If a serving size is 1 cup and you eat 2 cups, you’ll need to double all the numbers on the label.

2. Calories and Calories from Fat

Next, check the calorie count. This tells you how much energy you get from one serving. Additionally, the label lists calories from fat, which helps you understand how much of the food’s calories come from fat.

Tip: While not all fats are bad, foods high in saturated fats and trans fats should be consumed in moderation.

3. Nutrients to Limit

Certain nutrients, such as saturated fat, trans fat, cholesterol, and sodium, are often over-consumed and can lead to health problems if not moderated. The food label helps you track these nutrients.

- Saturated and Trans Fats: Linked to heart disease and other health issues. Aim to keep these low.

- Cholesterol: Excess cholesterol can increase the risk of heart disease.

- Sodium: High sodium intake can contribute to high blood pressure.

Daily Value (DV) Note: Look at the %DV. Aim to choose foods with a lower %DV for these nutrients to stay within recommended limits.

4. Nutrients to Get Enough Of

On the flip side, there are nutrients you want to make sure you’re getting enough of for good health:

- Dietary Fiber: Aids digestion and can help control cholesterol levels.

- Vitamins and Minerals: Essential for overall health. Commonly listed ones include Vitamin D, calcium, iron, and potassium.

Tip: Foods high in these nutrients will have a higher %DV.

5. The Ingredient List

The ingredient list is crucial for understanding what’s actually in your food. Ingredients are listed in order of quantity, from highest to lowest. This can help you avoid unwanted additives or allergens.

Red Flags:

- Sugar: Be aware of hidden sugars listed under various names like high fructose corn syrup, sucrose, glucose, and more.

- Artificial Additives: Look out for artificial colors, flavors, and preservatives.

Tip: Choose foods with shorter ingredient lists and ingredients that you recognize.

6. Understanding Health Claims

Food packages often boast health claims like “low fat,” “high in fiber,” or “organic.” Here’s a quick guide to some common claims:

- Low Fat: Contains 3 grams or less of fat per serving.

- High in Fiber: Contains 5 grams or more of fiber per serving.

- Organic: At least 95% of the ingredients are organically produced.

Caution: These claims can be helpful but also misleading. Always check the full nutrition label and ingredient list.

7. Added Sugars

With the new labeling regulations, many products now list added sugars separately from total sugars. This helps you see how much sugar has been added during processing.

Tip: Aim to limit added sugars to maintain a balanced diet.

8. Total vs. Net Carbs

For those monitoring carbohydrate intake, especially individuals on low-carb diets, understanding the difference between total and net carbs (total carbs minus fiber and sugar alcohols) is important.

Example: If a product has 20 grams of total carbs but 5 grams of fiber, the net carbs would be 15 grams.

Practical Tips for Smarter Shopping

- Compare Labels: Don’t just rely on the front-of-package claims. Compare the nutrition facts and ingredient lists of similar products.

- Plan Ahead: Make a shopping list based on meals you plan to prepare, focusing on whole foods like fruits, vegetables, lean proteins, and whole grains.

- Stay Educated: Keep learning about nutrition and stay informed about changes in food labeling standards.

Labels That LIE

It's important to be aware that food companies sometimes use misleading tactics on their labels to make their products appear healthier than they are. Terms like "all-natural," "multi-grain," or "fat-free" can be deceptive. For example, "all-natural" doesn’t necessarily mean healthy; a product can still be high in sugar or sodium. Similarly, "multi-grain" just means it contains more than one type of grain, but those grains might not be whole grains. Products labeled "fat-free" often compensate for flavor by adding extra sugar or salt. Always scrutinize the nutrition facts and ingredient list rather than relying solely on front-of-package claims.

By taking the time to understand food labels, you can make informed choices that support a healthier lifestyle. Remember, every small step towards understanding what you put into your body can lead to significant long-term health benefits. Happy, healthy shopping!

Stay Graceful,

Sarah Grace