What to Look For and What to Avoid
In today’s world, with grocery store shelves lined with products boasting various health claims, it can be challenging to know what’s actually good for you. Food labels provide important information about what you’re consuming, but they can also be confusing if you don’t know how to read them. Understanding food labels is key to making healthier choices for you and your family. Here’s what to look for and what to avoid.
1. The Ingredient List: The First Place to Start
The ingredient list is one of the most important parts of a food label. It tells you exactly what’s in the product, listed in order of quantity from highest to lowest. The first few ingredients make up the bulk of the product, so it’s important to pay attention to these.
What to Look For:
- Whole Foods: Look for ingredients like whole grains (whole wheat, oats, brown rice), fruits, vegetables, nuts, and seeds. These are minimally processed and packed with nutrients.
- Simple, Recognizable Ingredients: A short list of familiar ingredients is generally a sign of a less processed product. The fewer chemicals and additives, the better.
What to Avoid:
- Added Sugars: Watch out for sugar disguised under different names like high fructose corn syrup, malt syrup, dextrose, and cane sugar. The higher sugar appears on the ingredient list, the more of it the product contains.
- Hydrogenated Oils and Trans Fats: Partially hydrogenated oils are a source of trans fats, which have been linked to heart disease. Even if a product says “trans fat-free,” check the ingredients for hydrogenated oils.
- Artificial Additives: Avoid artificial flavors, colors, and preservatives like sodium benzoate, BHT, and artificial dyes (e.g., Yellow No. 5, Red No. 40).
2. Serving Size: The Often Overlooked Detail
The serving size is crucial because all the nutritional information on the label is based on that specific portion. However, serving sizes can be misleading and may not represent the amount you typically eat.
What to Look For:
- Realistic Serving Size: Compare the serving size on the label to the amount you actually eat. If the serving size is much smaller than your typical portion, you may be consuming more calories, fat, or sugar than you realize.
- Number of Servings Per Package: A package may contain more than one serving, even if it seems like a single-serving item. This can double or triple your intake of calories and other nutrients.
3. Calories: Quality Matters More Than Quantity
Calories measure the amount of energy you get from a serving of food. However, it’s important to focus not just on the number of calories, but also on where those calories are coming from.
What to Look For:
- Moderate Calories: For most people, a single meal should contain 400–600 calories, while snacks should be around 100–200 calories. Check that the calorie count aligns with your dietary goals.
- Calorie Quality: A product may be low in calories, but high in sugar or lacking nutrients. Opt for nutrient-dense, lower-calorie foods, like fruits, vegetables, lean proteins, and whole grains.
What to Avoid:
- Empty Calories: Avoid foods that are high in calories but provide little nutritional value, such as sugary drinks, candies, and highly processed snacks.
4. Total Fat, Saturated Fat, and Trans Fat: Choose Wisely
Fat is an essential part of a healthy diet, but not all fats are created equal. Food labels break down the fat content into total fat, saturated fat, and trans fat.
What to Look For:
- Healthy Fats: Look for foods with unsaturated fats from sources like nuts, seeds, avocados, and olive oil. These fats support heart health and provide energy.
What to Avoid:
- Saturated Fats: Limit saturated fat intake, which is found in fatty cuts of meat, full-fat dairy products, and processed foods like cookies and chips. Excessive consumption can raise your cholesterol and increase your risk of heart disease.
- Trans Fats: Completely avoid trans fats, which are often hidden in processed and fried foods. Even small amounts of trans fat can be harmful.
5. Sodium: Beware of Hidden Salt
Sodium is often added to food as a preservative or flavor enhancer. While your body needs some sodium to function properly, too much can lead to high blood pressure and heart problems.
What to Look For:
- Low Sodium: Look for products labeled “low sodium” or “reduced sodium.” Aim for less than 140 mg of sodium per serving.
- Naturally Low-Sodium Foods: Fruits, vegetables, and whole grains are naturally low in sodium and great additions to your diet.
What to Avoid:
- High-Sodium Foods: Be cautious with processed foods, canned goods, and frozen meals, which can contain high levels of sodium. A daily intake of more than 2,300 mg (about a teaspoon of salt) is considered too much.
6. Added Sugars: The Hidden Calories
Sugar can sneak into your diet in surprising ways, even in foods you wouldn’t expect, like sauces, salad dressings, and bread. The nutrition label will tell you how much total sugar and added sugar is in the product.
What to Look For:
- Low Added Sugars: The American Heart Association recommends that women consume no more than 25 grams (6 teaspoons) of added sugar per day, and men no more than 36 grams (9 teaspoons). Opt for foods with 5 grams or less of added sugar per serving.
What to Avoid:
- Hidden Sugars: Be wary of products that list sugar under different names (e.g., fructose, glucose, maltodextrin). Even foods labeled “natural” or “healthy” can be loaded with added sugars, like fruit juices or flavored yogurts.
7. Fiber: The Undervalued Nutrient
Dietary fiber is essential for digestive health, weight management, and regulating blood sugar levels. Many processed foods are stripped of their natural fiber content, so it’s important to choose foods that are high in fiber.
What to Look For:
- High-Fiber Foods: Look for products with at least 3 grams of fiber per serving. Foods like whole grains, fruits, vegetables, and legumes are excellent sources of fiber.
What to Avoid:
- Low-Fiber Processed Foods: Foods made from refined grains, like white bread and many cereals, often lack fiber. They may cause quick spikes in blood sugar and leave you feeling hungry sooner.
8. Protein: Not Just for Athletes
Protein is crucial for building and repairing tissues, and it’s also essential for immune function and enzyme production. Many people get enough protein from their diet, but it’s important to ensure that it comes from quality sources.
What to Look For:
- Lean Protein: Opt for foods that are rich in lean proteins, such as chicken, turkey, beans, fish, and plant-based proteins like tofu and quinoa.
What to Avoid:
- Protein with Unhealthy Additives: Be cautious of processed meats, like bacon, sausage, and deli meats, which may be high in protein but are also packed with sodium and preservatives.
9. Health Claims: Not Always What They Seem
Labels often highlight health claims like “low-fat,” “organic,” “natural,” or “whole grain,” but these claims can be misleading if not properly understood.
What to Look For:
- Whole Grain: For products labeled as “whole grain,” ensure that whole grains are listed as the first ingredient.
- Organic Certification: Foods labeled “organic” must meet certain standards, but keep in mind that organic doesn’t always mean healthier. Organic junk food can still be loaded with sugar or unhealthy fats.
What to Avoid:
- Misleading Health Claims: Terms like “natural” or “light” are not strictly regulated and can be used to make unhealthy products seem more appealing. Always read the ingredient list and nutrition facts to understand what you’re really eating.
Conclusion: Make Informed Choices
Understanding food labels can empower you to make healthier choices by providing insight into what you’re really eating. Focus on whole, minimally processed foods with simple, recognizable ingredients, and be wary of high amounts of sugar, sodium, and unhealthy fats. By paying attention to serving sizes, nutrient content, and ingredient quality, you can navigate the grocery store with confidence and choose foods that support your health.
