About a 4 minute read

Every manufactured food in America is required to have a nutrition label on it. This is mandatory, and it’s governed by the FDA. On one hand, this is great news for consumers because it allows us to make smarter choices when it comes to food, but on the other hand, it does require some learning and practice to decipher which information on the package is most valuable. What does all that stuff mean anyway?

Don’t judge a food solely by the packaging – it can be wildly misleading. Just because the brand has the word “organic” in it doesn’t mean the food inside is organic! You still have to read the full label to get the right information. A lot of what is on the package is simply marketing, and is not carefully regulated. Food companies spend billions of dollars researching the right pictures, colors, and words that will entice you to buy their products. That’s where the Nutrition Facts and the Ingredients List will come into play, because by law they are required to have a certain degree of accuracy.

Lean Cuisine is not always lean. Healthy Choice isn’t always healthy. Smart Ones can be dumb. You get the idea.  While I’m covering more detail about Nutrition Labels in my Healthy Habitudes Facebook Group (click HERE to join!), here are some of the basics to get you started.

What’s the Serving Size?

First and foremost, see what the serving size is. It can vastly affect the other information, as many packages contain multiple servings (yes, even the ones that are marketed and sold as single-servings).

Did you know that a serving size of peanut butter is only 2 tablespoons (30 ml)? 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 1 tablespoon (15 ml), but many of us use more than that on our morning toast! Be mindful of what a “serving” is so you know how many calories you’re actually consuming.

And remember: the Nutrition Facts are 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 calories than that. This means that when you see the percentage of the daily value for a certain nutrient, it will probably be different for you. Keep that in mind as you read the information.

What are the Ingredients?

Always ask yourself if you would recognize the ingredients in nature. For instance, did it fly, run, swim, or grow? Is it a plant that grew 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” (yes, that’s a real ingredient, and I think it’s pretty scary).

The US doesn’t require “Genetically Modified Organisms” (GMO’s) to be indicated anywhere on the label. There’s a lot of controversy surrounding these foods, and they are banned in over 26 countries because of the negative effect they have on our health as well as the environment. Fortunately, in the US, food manufacturers that are using non-GMO’s have started indicating this on their labels, and the Non-GMO Project allows their verification seal to be used on products that have been certified as non-GMO. Anytime you can, opt for non-GMO foods.

What are the Nutrition Facts?

You have to decide what your personal limits are for sugar, fat, salt, and calories.  If you’re watching your sodium, fat, or sugar intake, keep a careful eye on the content in prepackaged foods. It doesn’t take much to reach your daily limit of any of those things - sometimes in just a few ounces or tablespoons of a processed food!

When you start reading nutrition labels, you might be disappointed to discover that a lot of your favorite packaged foods aren’t all that healthy. If you find that one of your favorite foods is packed with sodium, for instance, pull out your smart phone in the store and take a photo of the ingredients. Challenge yourself to make a better, healthier version at home. You’ll feel like a superhero when you accomplish this mini-goal!

And lastly: Try to Eat Foods That Don’t Come With a Label!

After all this talk about nutrition labels, the best option of all is to try to make the bulk of your diet consist of foods that don’t have labels. Ask yourself, “Did it fly, run, swim, or grow? Did it have a mother?” Lean protein, fresh vegetables, and fresh fruits don’t come with labels, so include more of them in your daily intake!

When you learn to enjoy foods with simple ingredients, your body will thank you with more energy, clearer thinking, and a longer life. What’s not to love?

Have a health of a day,

Juli

P.S. Would you like some support in figuring all this out? My BEGIN group coaching program is launching! But hurry, because registration closes on Sunday, August 23rd. There are some great bonuses included - click HERE for more information and to register!