Do you read the nutrition label on the back of food packages? If not, you are missing out on a free resource to help you stick to your health goals. What exactly are the nutrition or food labels? What information is there and why and how can it help you?
Nutrition labels help to tell you what’s in the food you’re buying, but they can be quite tricky to navigate. Let’s hone in on a few items to look for when you are looking at food labels so that you can make informed choices.
Serving Size
First, there’s the Serving Size. Look at the picture at the top of this blog or grab one of your packages in the kitchen. Look at the serving size carefully, and then you can accurately calculate how many servings you’ll probably consume in one sitting. Note – most of us eat too large a portion so be mindful. Too many of even healthier items will cause weight gain and digestive symptoms. Here’s my pro tip – pour a single-size serving into a small bowl and then put the package back in your pantry. That will help you not overeat by mindlessly eating while watching a movie or scrolling on your phone.
Daily Value Percentage
Next there’s the Daily Value Percentage (DVP). This number tells you the recommended daily intake for each nutrient found in the product. Be mindful of the percentages of fats, saturated fats, cholesterol, sodium, carbohydrates, protein, and sugar. If your doctor has told you to watch your sodium content, then reading the DVP will be helpful so you don’t go over the recommended amount. In addition, vitamins and minerals — Vitamin D, Calcium, Iron, and Potassium — are listed so pay attention to those, too.
Ingredients
Ingredients are listed in order from the highest amount to the lowest. If a product advertises that it includes something healthy like vegetables, check the ingredients to see if the vegetables are near the top or bottom of the list. If you have food allergies like I do and some of my clients, the ingredient label is wonderful because manufacturers have to list ingredients (although if less than 5% they don’t). So be sure to read the nutrient label including ingredients so you don’t accidentally buy something that has an allergen in it. And check periodically because sneaky food manufacturers often change ingredients. One of my favorite snack chips, Terra, recently changed the oils used in their vegetable chips from avocado oil to canola (which is very unhealthy).
Be Cautious
One common ingredient food manufacturers add to products is sugar. And they are sneaky because they will add several different types of sugar so they can list them further down in the ingredient list if in smaller amounts. So check for total sugars. Remember total sugar grams for the day should be 25 grams or less. Be especially mindful of added sugars because these are usually the unhealthy ones like High Fructose Corn Syrup. Also look for trans fats (listed under total fat), preservatives, and artificial colors. Aim to keep these at a minimum because they all have side effects on your overall health and waistline. If you cannot pronounce an ingredient, that’s probably a good indicator to not buy it. One more tip – the fewer number of ingredients in a food product usually means there are healthier ingredients and less chemicals or toxins.
Remember, you are your best health advocate. No one else is going to care as much about your health as you do. And if all this confuses you and you feel overwhelmed, reach out to me. I can help you. That’s what I am here for. I’d love to chat and see how I can help you decrease symptoms and achieve your goals. Click here for a free 20-minute consult.
Feel overwhelmed in your health journey? Tired of not feeling better? Feel like giving up? If you’re a women over 40 and having digestive symptoms, weight and hormonal problems, or autoimmune conditions, you’re not alone. Many of my clients often feel this way. But usually it’s because we think we “have to” change everything overnight. But really success in our health journey happens when we make small daily changes – one tiny step at a time. When I work with clients, we focus on your goals and break them down into small steps so you are not overwhelmed and ARE successful. I’d love to help you, too. Schedule a free consult by clicking here. — Leah Cheshire, NBC-HWC
