When you’re looking to eat healthier and buy foods that are low in carbs, low in sodium, and free of excess sugars and trans fats, it can be overwhelming at the grocery store, especially with so many products claiming to be “organic,” “low in fat,” or “all-natural,” but that contain another reality when you learn to read the nutritional label. You’ll realize that those products don’t fit into your diet or food choices. In this way, understanding food labels becomes essential if you want to make healthier choices that focus on your nutritional goals and overall well-being.
This guide will help you decipher the labels of the most common foods so that you are informed about what will benefit your health and energy levels.
Serving Size
One of the first things you need to consider is serving size. It’s common to assume that the nutritional values ​​on the label represent the entire package. Still, they’re usually based on a unit serving or what one person should be eating. For example, if a bag of snacks lists 150 calories per serving but has three servings in the bag, eating the entire bag means you’re actually getting 450 calories. So, paying attention to serving size will be critical to accurately knowing the calorie and nutrient count.
Interpreting Calories
Calories are often the first thing we look at, but it’s important to consider them in context. Calories are simply a measure of energy; not all calories are created equal, so keep that in mind. Instead of aiming for the lowest calorie option, focus on how those calories are obtained: Are they from whole, nutritious foods, or are they primarily from added sugars and fats? Always looking to prioritize nutrient-dense foods will give you better long-term energy and health benefits.
Prioritize nutrients
When it comes to nutrients, not all nutrients are created equal. Here’s a quick guide on what to look for:
Fiber: Fiber is a vital part of a healthy diet and helps with digestion, weight control, and stabilizing blood sugar levels. Tip: Look for foods with at least 3 grams of fiber per serving.
Protein: Protein is essential for muscle maintenance, immunity, and energy. It’s especially important for women’s health, supporting metabolism and satiety. Aim to ensure your foods contain a healthy amount of protein per serving, especially in snacks and meals.
Healthy fats: Healthy fats, like those in avocados, nuts, and seeds, support brain function, hormonal balance, and satiety. Try to choose foods with unsaturated fats, avoiding trans and saturated fats as much as possible.
Skip Added Sugars
One of the biggest culprits of empty calories is added sugar, often hidden in seemingly “healthy” foods like flavored yogurt or granola. Explicitly hidden liars might include high fructose corn syrup, cane sugar, agave nectar, and other syrups, as they signal added sugars. The American Heart Association recommends that women limit their added sugar intake to no more than 25 grams daily, so try to select products with minimal or no added sugar.
Duality of Fats: Saturated and Unsaturated
Not all fats are bad, even though we may think they are, and knowing the difference will undoubtedly be very helpful. Saturated fats, often found in processed foods, red meat, and dairy products, are the ones you should consume in moderation. While unsaturated fats, like those found in avocados, nuts, seeds, and fish, are the “good” fats that benefit heart health,
You should definitely avoid trans fats. They are often found in processed snacks and are the fats most linked to an increased risk of heart disease.
The Ingredient List: Simple is Better
The ingredient list tells you what’s actually in the food you’re eating. The shorter and simpler the ingredient list, the better. Ingredients are listed in order of quantity, so if sugar is one of the first ingredients, you’re looking at a product that’s likely high in added sugar. Aim for products where whole foods, like vegetables, fruits, or grains, are listed as the main ingredients. This can be a quick way to determine how processed the food may be.
“Health Halo” Labels Are a Warning
Food packaging can be very misleading, with terms like “all-natural,” “gluten-free,” or “organic” making products seem healthier than they are. Here are some secrets to keep in mind when you encounter these standard terms:
Daily Value Percentages: Focus Here
The Daily Value percentage (%DV) shows how much a nutrient in a serving contributes to a daily diet, based on a 2,000-calorie per-day diet as a guideline. Generally, 5% DV or less is low, and 20% DV or more is high. Focus on choosing foods high in nutrients you want to get more of, like fiber, vitamins, and minerals, and low in things like sodium, added sugars, and unhealthy fats.
Less Sodium for More Benefits
High sodium intake can lead to problems like high blood pressure and bloating, so watching sodium levels in packaged foods is essential. Foods like canned soups, sauces, and luncheon meats often contain high sodium. An excellent rule of thumb that will always help you is to opt for foods with 140 mg or less of sodium per serving.
Bottom Line
Understanding food labels may take a little extra time when shopping, but it will be worth it for your health and well-being. So, pay attention to portion sizes, ingredient lists, and critical nutrients to make smarter, more nutritious choices. Remember, it’s not just about finding the lowest calorie option but choosing foods that provide long-lasting energy and positively contribute to your health. And that’s why, to make healthier choices, you need to know what’s in your food and empower yourself to select options that genuinely support a vibrant, balanced lifestyle like the one you want.
