Reading the labels on foods today can be confusing! Not only is there information about serving sizes, calories, fat, cholesterol, sodium, carbohydrates, proteins, and vitamins, but then many labels come with a host of other ingredients (half of which there’s a good chance that you can’t even pronounce)!
So how are you supposed to know what is a healthy choice and what isn't when there are over 50 different names for MSG (Monosodium Glutamate, i.e. artificial flavoring) alone! Reading ingredient labels can begin to discourage a person who is trying to make a healthy change, so I'm going to make it easy for you!
#1 - Focus on food WITHOUT labels.
Think produce! Clean eating means that the majority of the food you consume should not even have a label. If you are filling up a majority of your plate each meal with protein, veggies, and fruits, then there shouldn’t be much room for other ingredients! This will give you a peace of mind knowing that you have given your body the nutrients it needs in their most original and complete form.
Have you heard of Local Harvest? It's a website that lists local farmer's markets all over the country! You can enter your zipcode to find the one closest to you. If you don't have anything local, Bountiful Baskets is a program that is in most states where you can purchase a basket full of local produce for just $15/week!
#2 - When it comes to ingredients, less is more
More ingredients = More JUNK.
And, if the first ingredient is sugar...WALK AWAY! (Note: there are TONS of names for added sugars on food labels – corn syrup, lactose, maltose, nectars, sucrose, dextrose, fructose, and HFCS are just a few…)
There are a TON of food additives that are unrecognizable by our bodies. Check out this extensive list of food additives that you will see on food labels. If you don't recognize ingredients you can check this list to see if it is a food additive and what purpose it serves.
Food Additive List
#3 - Steer clear of gimmicks... "FREE" is not always better!
In general, avoid anything that has a health claim on the packaging. It's bad news! I recommend staying away from anything that says "fat free", "sugar free", "gluten free" - these labels mean that something artificial has been added to replace that ingredient. "Fat free" usually means it is higher in sugar, while "sugar free" usually means it is higher in fat. Get the picture? These labels don't make the food healthier! Additionally, did you know that claims such as “natural”, “pure” and “additive-free” are not required to be approved by the FDA?
#4 - You're not getting the whole truth.
Recognize that the FDA doesn't require food corporations to be 100% accurate on their labels. This means that manufacturers can change around the serving size so that they can omit certain things. (For example, while one serving might contain <0.5g Trans Fat, this the label would say 0 Trans Fats, 10 servings might really contain 4g of Trans Fats.) So, you never actually know what is in the food you are eating or what they have added without adding it to the label. And yes, this probably means that it has more calories than what it says - yikes! This is why it is best to buy foods without a label, such as fruits, vegetables, and meats.
#5 - Serving size matters
There are plenty of small bags (and even small bottles of soda) that contain multiple servings. If you're getting double the calories than what you think you are getting, they WILL add up quickly and you may be left wondering where the extra pounds came from.
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