Decoding Food Labels: Your Guide to Making Healthy Choices
By Dr. Sumaiya Petiwala, Registered Dietitian
Understanding Food Labels: Why It Matters
As a registered dietitian, one of the most common questions I receive is about how to read and understand food labels. Food labels can be overwhelming, with an abundance of information on them. However, with a little knowledge, food labels can become an essential tool in making informed and healthy food choices.
The Ingredients List: Your Primary Focus
When it comes to food labels, there are many things to consider. From calories and macronutrients to vitamins and minerals, there is no shortage of information to review. However, in my professional opinion, the most important part of a food label to look at is the ingredients list.
The ingredients list is a comprehensive list of all the components that make up the food product. It is essential to look at the ingredients list because it can tell you a lot about the quality of the food you are consuming. The ingredients are listed in descending order by weight, meaning the ingredient that weighs the most is listed first, and the ingredient that weighs the least is listed last.
Decoding the Ingredients List
Prioritize Whole Foods
You want to look for whole food ingredients at the top of the list. Whole food ingredients are foods that are in their natural state, such as fruits, vegetables, whole grains, and lean proteins. Foods that contain a high amount of whole food ingredients are typically more nutritious and beneficial for your health. For example, a product listing “whole wheat flour, oats, dried cranberries, almonds” as its first few ingredients is likely a healthier choice than one starting with “enriched flour, sugar, corn syrup”.
Beware of Long Ingredient Lists
When looking at the ingredients list, you want to avoid foods that have a long list of unpronounceable ingredients, as these may be synthetic chemicals, artificial flavors, or additives. Instead, look for foods that have a short list of recognizable ingredients. The shorter the list, the more likely it is that the food is minimally processed and contains fewer additives. The FDA regulates food additives and provides resources for understanding them.
Added Sugars: Hidden Names
Another important thing to look for in the ingredients list is added sugars. Added sugars can be listed under many names, such as high fructose corn syrup, cane sugar, agave nectar, brown rice syrup, dextrose, and maltose. When looking at the ingredients list, you want to avoid foods that have added sugars listed within the first few ingredients. This can be an indication that the food is high in sugar and low in nutritional value. The American Heart Association recommends limiting added sugars for optimal health.
Other Important Label Components
While the ingredients list is crucial, other parts of the Nutrition Facts label provide valuable information:
Serving Size
This tells you the amount of food that the nutrition information is based on. It’s important to compare the serving size to the amount you actually eat. If you eat double the serving size, you’re consuming double the calories, fat, sugar, etc.
Calories
This indicates the total energy provided in one serving. Consider your daily calorie needs based on your activity level and health goals.
Macronutrients
This section breaks down the grams of fat, carbohydrates, and protein per serving. Pay attention to:
- Total Fat: Look for lower amounts of saturated and trans fats.
- Cholesterol: Aim for lower cholesterol intake.
- Sodium: Choose foods with lower sodium content, especially if you have high blood pressure.
- Total Carbohydrates: This includes dietary fiber and sugars.
- Dietary Fiber: Aim for foods with higher fiber content.
- Total Sugars: This includes both naturally occurring and added sugars.
- Added Sugars: As discussed above, limit your intake of added sugars.
- Protein: Ensure you’re getting adequate protein based on your individual needs.
Vitamins and Minerals
This section lists the amounts of certain vitamins and minerals per serving. Focus on getting enough of essential nutrients like Vitamin D, calcium, iron, and potassium.
Percent Daily Value (%DV)
The %DV tells you how much a nutrient in a serving of food contributes to a daily diet of 2,000 calories. This can help you determine if a food is high or low in a particular nutrient. Generally, 5% DV or less of a nutrient per serving is considered low, and 20% DV or more is considered high.
Take Control of Your Health
In conclusion, while there are many things to consider when looking at food labels, the ingredients list is the most important part to focus on. By understanding the ingredients list, and other components of nutrition label, you can make informed and healthy food choices, leading to a healthier you. Remember to look for whole food ingredients, avoid foods with a long list of unpronounceable ingredients, and watch out for added sugars. Happy label reading!
Ready to take your health to the next level? Schedule a consultation with Dr. Sumaiya Petiwala, registered dietitian, today! With her expertise in nutrition and years of experience, she can help you create a personalized plan to achieve your health goals. Don’t wait any longer, book your consultation now and start your journey towards a healthier and happier you!
References:
- U.S. Food and Drug Administration (FDA). (n.d.). Overview of Food Ingredients, Additives & Colors. Retrieved from https://www.fda.gov/food/food-ingredients-packaging/overview-food-ingredients-additives-colors
- American Heart Association. (n.d.). Added Sugars. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars
- U.S. Food and Drug Administration. *How to Understand and Use the Nutrition Facts Label*. Retrieved from https://www.fda.gov/food/nutrition-education-resources-materials/how-understand-and-use-nutrition-facts-label
