You're walking down the aisles at your favorite grocery store and you see:
-“fat-free”,
-“no artificial ingredients”,
-“light-tasting”,
-“a nutritious source of fiber”,
-“made with real fruit”,
-“part of a healthy breakfast”,
-"gluten-free",
-"keto-friendly",
-"heart-healthy",
-"natural",
-"guilt-free", etc.
Pretty much everywhere.
Then you see brand names like “Healthy Choice” and “Lean Cuisine”.
These terms can be misleading. They make you think of an image that you associate with the product.
Have you seen “fresh-squeezed orange juice” and “fresh-squeezed taste” on your favorite brand of orange juice? Can you tell me what the difference is?
Well, what is “juice”? To most, it’s the fresh-squeezed liquid from a fruit.
However, on the label, you might see:
“diluted __ juice” (like “diluted apple juice” or "diluted orange juice")
“juice drink” or “juice beverage”
or just a picture of the fruit
By seeing any of these you might expect, well, juice. Except it might not be. The product could easily be a blend of juices, something that was freeze-dried and then reconstituted, or something made with a little bit of juice, and topped off with water and flavoring.
Imagine seeing a vegetable labeled "cholesterol-free", vegetables don't have cholesterol. Or seeing "fat-free" on a package of candy, candy has sugar not fat.
Again as you can see these terms can be misleading.
Let's look at the term “natural”. I'm sure maybe you've seen it slapped on your favorite granola bar. The term "natural" is on there for you to know that there is something in the ingredients that is "natural", but not every ingredient is or has to be "natural". It can still be made with high fructose corn syrup and hydrogenated oil.
Yet another term you might have seen is "high in fiber" on your favorite cereal and by turning the package around you will see a higher fiber content. However, the fiber has been added. The original food processing has stripped the good stuff out, so manufacturers must add it back in. And the added nutrient might not be the same or as good for you as the real thing.
I'm sure you've seen claims that a product is free of trans fats, which imply that the product is a healthy choice (even if it has other stuff that you might not want to put in your body). And then some products claim to treat or prevent disease (so they label these as “heart-healthy”).
Most of these "terms" are on the front of a package to catch your eye. Generally, this is where manufacturers can use tricky language, suggestive images, or claims to make you think certain foods are better than others.
Believe it or not, labeling these packages with some of these terms can affect your buying decisions, and they're not always affected for the better by a “healthiness” label.
There’s a lot of information on any given package.
So how do you know what’s useful and accurate… and what’s not? And should you even care about these food labels?
Short answer: yes you should care.
But why?
Food labels tend to help you make a more informed and ideally healthier decision.
Usually, if you are buying groceries for your family or taking care of your own health, you will be more likely to read food labels.
For the most part, health-conscious people do care about food labels.
And if you've landed on my website and are reading this I'm sure you are health conscious and want to learn about making better food choices.
Many people say that food labels are confusing. And I get that especially with all the terms I just went over, they can be misleading.
Something I would like for you to keep in mind is that reading and understanding labels are two different things. Not to mention not everyone uses or reads food labels equally.
Some people might only be looking for particular information, such as calorie or fat content on food labels, but don’t always interpret this information correctly. Or they may not know how to apply this information to themselves and their fitness goals.
Others might read food labels but not care or use that information to make less healthy choices.
Can Food Labels Help You
You're probably thinking that this is more information than you need and you might not be sure whether this information is even useful to you.
Plus, how do you make sense of all that stuff on the label anyway?
Do you care about the fat and carb grams?
Which one of the 50 brands of breakfast cereal or granola bar is better?
They all say “healthy”, “whole grain”, "natural", "high-fiber", "gluten-free", etc. on the label! Gah!
If you have to read the label for each thing you buy, it adds up. If you are buying 25 packaged items in the grocery store and spend 1 minute reading each label, then factor in time standing in line, and you can easily spend an hour in the store just buying a few bags of groceries.
That's why most busy people don't even bother with labels, especially if they are in hurry.
I totally get it there are a lot of choices, too much confusing information out there, and maybe not enough time to make a smart decision while you are doing your grocery shopping.
Not to mention trying to make good decisions if your grocery shopping with your kid you might be frantically throwing some groceries in the cart to just get home to make dinner… and so it becomes easy to overlook food labels.
And although parents mean well, and try to make good decisions by reading labels, they’re easily overwhelmed. Don't feel too bad, manufacturers know that advertising to kids is a great way to override any label-based decisions: If they can get the kids begging for a cartoon character or a fun product, then mom and dad are much less likely to be careful about the details.
And then we have the problem, that food labels aren’t always very clear or usable. So even if you really do want to read and use labels, you might find it hard to do.
By the time you are done reading this, I am hoping to have given you some tips and action steps to ensure you’re getting the most from your food labels.
(And if you read to the end you'll get a 10-second QUICK SCAN Food Label Technique that can save you time.)
Making Food Labels Easier To Understand
First, let's look at what kind of information is on a food label and what generally people look for:
Ingredients (which includes specific additives, such as coloring, emulsifiers, and preservatives)
Calories
Fat Content
Carb Content
Protein Content
Sugar Content
Trans Fat Content
Sodium Content
Suggested Serving Size
This means you will have to dive in and look at the back of most packages because this is where normally, all the nutrition information is found, on the back of the package.
This means you have to pick up the package, weed through the excessive claims and flashy colors on the front of the package, and if you still want to read the label, flip the package, and start reading.
Let's start by looking at the Ingredients
Ingredients are listed in the order of their weight. In other words, the ingredient used the MOST is listed first, and the ingredient used the LEAST is listed last. This is important to keep in mind when reading labels - for example, if bread is mostly wheat flour, then wheat flour should be the first ingredient. Or on a container of oatmeal, you should see Ingredients: oats.
Now Let's Take a Look at Calories
The calorie content is the most-read source of nutritional information.
Calories aren’t BAD for you. Calories are a unit used to measure energy.
100 calories from a donut are still 100 calories in an apple or 100 calories in a chicken breast. So you definitely want to know how many are in there so you have an idea of how much you’re eating throughout the day. This will help if you have a specific goal you're trying to reach.
Highly processed foods often contain a LOT more calories than you think they do - so it’s always a good idea to check.
Now that doesn't mean that the nutrition density is the same. While the calorie counts on labels can give you an idea of a food’s energy density, the nutrition density of the foods we choose to eat is what will determine how our bodies process the foods we choose.
So this is where most people lack context. For instance, although consumers say they look at calorie information specifically, they might not know how it relates to them.
Fat, Carbohydrate, & Protein Content
You might not care about fat and carb grams? But I do believe you should at least know how to read this part of the label.
Now depending on your health and fitness goals you might be wanting or needing to stay within a calorie range and a protein range. (Those 2 numbers are the most important when it comes to weight loss.)
Calories: Because you'll need to be in a calorie deficit if your goal is weight loss and in a calorie surplus if you are trying to put on weight.
Protein: Because protein will help you stay fuller for longer which will help you be in a calorie deficit easier and as you are losing weight you want to be able to maintain your muscle mass. Protein will help with that.
(Here is where you can find the protein content on a label.)
So why should you even care about the Fats and Carbs on a label?
In addition to knowing your Calorie and Protein range, you might want to track the other 2 macros which are Fats & Carbs because you might have certain macros that you might want to hit. (Again this will all be dependent on your personal goals.)
Carbs: They help fuel your workouts and also help with building muscle.
Fats: Are essential for your health and hormones.
So after knowing what your calorie and protein ranges are, Fats and Carbs make up the rest of your calories and this will be based on what you prefer.
In a nutshell, you want to make sure the % of fat, carbs, and protein align with your overall goals.
If you are tracking carbs and fats this is where you will find it on a label that way you can see if it fits your total daily intake for your specific goals.
Next, Let's Talk About Serving Size
Something that is overlooked is serving sizes. People often misinterpret calorie data and don’t take serving size into account.
Serving size varies between items, so it is very important to understand just exactly what a "serving size" is and how that affects how much of something you should eat.
While some serving sizes are measured by the tablespoon, others are measured in cups and ounces. Some packages contain 8 servings; others are a single serving.
If it’s a half-cup, and you normally eat twice that amount, you know to double the numbers for all the information on the food label.
Beware, some of the "Snack Size" items, may contain more than one serving. It can be very eye-opening to measure out your cereal, milk, chips, and crackers to see exactly what is considered a serving size. How does that compare to your current serving size? More than likely the package serving size is considerably smaller than the one you consider to be a serving size for a meal or a snack.
It’s WAY too easy to eat more than the recommended portion size … so pay very close attention to that number.
It’s easy to focus on just, “150 calories per serving” and think "Great! That’s a perfect snack!" but not notice that a serving size is a tiny handful.
For instance, a serving of Lays Potato Chips is 150 calories… which is about 15 chips. That’s roughly 10 calories per chip. When was the last time you only ate 15 potato chips in one sitting? Go ahead go count them out and see what that looks like.
I'll wait...
(Disclosure: This is not my meme. I saw it online and thought it was pretty accurate and appropriate for this topic, lol.)
Here is a Tip for you:
When eating foods that have nutrition labels, it's important to measure out your serving and leave the rest of the box/bag in the cupboard or the fridge. Do not mindlessly eat out of the package, or you'll have devoured 6 servings without a second thought!
Another example is a product that is labeled “low fat”. It may qualify as "low fat" because it has only a few fat grams per serving. But the serving size recommended may be ridiculously small. If you ate a normal-sized portion, you might get much more fat (or sugar, or any of the other ingredients) than the label specifies.
Now I'm not here to tell you not to eat chips nor "low fat" items.
I'm here to tell you that it's important to know what a "normal serving size" is and what it actually looks like.
You'll be surprised...
Should You Eat This or Not?
I'm sure for the most part all you might want to know are things like:
Will this food make me fat?
Will this food help me with my fitness goals?
Does this food cause cancer in lab rats?
At the moment you might not be thinking in terms of grams and percentages when you eat or when you are at the grocery store.
And I get it, many people don't find lists of numbers all that useful or informative. All you might really want to know is: Should I eat this or not?
Or, maybe, you feel like you just don't want to worry too much about food quality – you don't want to scrutinize labels obsessively.
I don't want you to miss the important principles here. For example, dieters may focus on total calories but not on nutrient quality at all, and thus decide that a 100 calorie “snack pack” of cookies is “healthy”.
And on the other hand, those same dieters might think, grass-fed butter, raw nuts, and cold-pressed coconut oil might be labeled as "bad" foods to eat because they’re so high in fat so they are higher in calories.
The problem here is that just because something is "low in calories", "low in fat", "low in carbs", "high in protein", or "high in fiber", it doesn't mean it's necessarily "good for you".
I know that here in America "eating everything in moderation" and simply "eating fewer calories" and not worrying too much about nutrition, has become popular.
Now I'm not saying that you can't eat things in moderation and enjoy a donut or a piece of cake now and then. What I am saying is that the kind of foods we eat does matter and it is a crucial piece of the puzzle.
Food Quality Matters
If your goal is to get fitter, healthier and leaner, it's important to know about both calories and food quality.
Unfortunately, it seems like when someone is looking for a "treat", they don’t care about labels. They only check the package if they are interested in healthiness or controlling their weight.
Let's be real. Do you ever read the nutrition label on foods you buy that are meant to be a "treat"? Do you really WANT to know how many calories are in that box of Oreos?
Unfortunately, if folks are looking for a satisfying treat, they’ll purposely avoid any products that seem “healthy”.
They mistakenly make assumptions like:
If it’s good for me, it must taste like crap.
Healthy items cost more.
I don’t want to feel like that “health nut” that only looks for “healthy” items at the store or when dining out with others.
Or they often compensate for things they think are “healthy” or “low-calorie” by eating more.
Keep in mind if you want to make real change, if you want to get fitter, healthier, and leaner you'll need to start understanding how to read labels and apply them to your specific goals.
Putting It All Together
Take a minute to consider how you’re making buying decisions. Manufacturers depend on you being rushed, busy, inattentive, and impulsive.
Put your cell phone down, take 30 seconds to read a package, and focus a few moments longer than normal.
Ask yourself: Why is this product in particular worth my money?
Don’t believe the front of the package. The more a product is trying to convince you it’s healthy or that you should buy it, the more suspicious you should be. Keep in mind an Apple doesn't try to convince you on how nutritious it is nor does it try to flag you down so you can buy it and eat it and neither does Kale. They both know they are all that.
If a food says “heart-healthy” and this appeals to you… turn the package over and check out the ingredients. Does the ingredient list match the “heart-healthy” claim?
Have Deal-Breakers and “Minimums”
Establish your baseline. What makes food a no-go for you?
If your deal-breakers are on the food label, then you don’t eat that food.
This is only for you to decide.
Here are some options to consider:
Hydrogenated/partially hydrogenated oils (source of trans fats)
High fructose corn syrup (this usually indicates a non-nutritious food)
Artificial colors (example: FD&C Blue #1, etc.)
Canned items not labeled BPA free
Farmed fish (instead of wild-caught)
Gluten (you might be intolerant or sensitive to it)
Obviously, you can choose the “baseline” and “deal-breakers” that suit you, your nutritional level, and your own needs. In the end, this is all your choice.
When looking at ingredients, it helps to look for short lists of things you recognize. For instance, on a container of oatmeal, you should see, Ingredients: oats.
If you can’t pronounce the ingredients in a product – there is a good chance you may not want to put it in your body. So if the ingredients suck, and you've already decided not to put them in your body it doesn’t really matter much what the calorie, fat, and sugar grams are on the label. Right?
And if you are comparing two similar items, make your choice based on two things:
more of the stuff you want (for example you might be needing more protein and fiber in your diet).
less of the stuff you don’t want (maybe you're trying to eat less sugar).
No matter what you decide, what’s most important is that you are in charge of your food choices.
Keep in mind that once you are familiar with the products you buy that have labels, you won’t need to constantly check them anymore. Which will make grocery shopping much faster.
Key Take Away Points
Food labels can be important sources of information because they can help you make smart, healthy decisions.
Slow down and take a minute to consider how you’re making buying decisions. Manufacturers depend on you being rushed, busy, inattentive, and impulsive. Put your cell phone down, take 30 seconds to read a package, and focus a few moments longer than normal. Why is this product in particular worth your hard-earned money?
Think about what information is most useful to you. What is the most important thing for you to know about a given product?
Think about what you want out of your food, and why.
Ask yourself: How and why am I choosing this food? Because it’s convenient? Because the package appeals to me? Because it’s labeled “healthy” or because it's not labeled "healthy"?
Look carefully at how products are presented to you. What pictures and words are on the package? What messages do those pictures and words send? Remember, food labels may not accurately reflect what’s in the package. So be a critical consumer and don’t always assume what’s on the label is useful or accurate.
Observe your instinctive food choices. For instance, are you somehow drawn to foods with nice packaging? With the word “natural” or "gluten-free" on the package? What features seem to appeal to you in particular?
Ask yourself, "Why?"
How do you “know” that this food is “better” than another food?
If your goal is fat loss calories do matter and it does help to know the calorie content of foods. However, do keep in mind that calories aren't all that matter and they don’t reflect what actually happens in your body.
Focus on the nutrient quality of the foods you eat.
Because what you eat has a direct correlation to your health.
Here are some tips to follow if your goal is fat loss:
Focus on smaller portion sizes.
Eat until “just satisfied” rather than “stuffed”.
And try to get a little hungrier between your meals. Hunger while being in a calorie deficit is normal.
Incorporate more whole, minimally processed foods into your diet. This will save you the time and effort of reading labels, and you won’t have any surprises. An apple is an apple and a bunch of fresh spinach doesn't have a nutrition label.
Of course, it's unrealistic to say, "Well I'll just avoid foods with labels altogether", or maybe it's not for you. If you’re concerned about what’s in your food do your best to stick to whole/minimally processed foods. You can also use the USDA nutrient database to figure out what’s in those foods.
The most important part here is that now you have this knowledge and the power to make choices based on your health and fitness goals.
Use that power wisely.
Just remember that you are in charge of your food choices.
Don't Be Intimidated: Here is a 10-second QUICK SCAN Food Label Technique
In just 10 seconds, you’ll know if the food is something you want to put into your cart or not.
Instead of getting lost in the label. First, look at the ingredients, and if there’s something in it you don’t want to eat, put it back on the shelf. It helps when the item has fewer ingredients, so if the ingredient list looks like a science experiment, you might want to avoid that food. Again this is your choice to make.
Next, look at the serving size. If it seems reasonable, keep going.
Then, check the calories and macro breakdown to make sure it aligns with your goals.
Calories are important but make sure you realize what the serving size is first. A bag of chips might say it only has 100 calories in it but has 5 servings in the bag. Don't be fooled and think this is a healthy option just because it says "only 100 calories"!
If it makes the cut, glance at the things you want to have "less" of in your diet.
Lastly, look for the brand with the most “good stuff” in it, like fiber, protein, vitamins, minerals, etc.
Pretty simple, right? First, eliminate the not-so-good stuff, and then check for the health bonuses.
Reading nutrition labels might seem like a big task to start doing but as you can see, it can be pretty simple, it might just take some practice.
The more educated you can be the better decision you will make.
I hope this helped you.
コメント