What to Look For on Food Labels

Reading Food Labels is Fun & Informative!

Ok, reading food labels for fun may sound a bit dramatic but I tend to get a little more excited than some folks on this topic. However, having some basic knowledge in this area can come in quite handy in your overall nutrition plan and it is fun to learn.

Getting in a habit of checking out labels is a great and simple way to increase your awareness of what exactly you are putting in your body and tailor it appropriately. As the saying goes, “your body is your temple” and what you put in it makes a huge difference in not only how you look but also how you feel!

So, go jump up and grab a canned good of some  sort, bag of chips, candy bar, packet of frozen vegetables or fish and let’s get to work. I’m going to keep this very general for now just to get you started.

Will Ya Look at That!

1. Take a look at the grams of Carbohydrates, Proteins, and Fat. You’re looking for low carbs (under 20 is good), higher protein (15 and up), and low fat (around 6-7 is ok). Now of course, these are just general guidelines and most products unfortunately will not have a nice balance. But, the point is that there may be many items in your cupboard or fridge that really don’t need to be there any more because they are off the charts! Substitute something healthy and save these items for your days off.
2. Next look at the amount of Sodium the product contains. Sodium retains water making you fill out and look more bloated so watch the sodium. It’s hard to give a good amount for this but I like to keep it under 150 grams per serving. And certainly keep this in mind if you are one to add salt to your food – especially before you’ve even tasted it.
3. Note the Serving Size and along those lines the Number of Servings per Container. This can be shocking when you add up the total number of carbohydrate grams and it’s well over 100 and you’re used to polishing that baby off in one sitting. Might be time to switch products or again, save it for your off day.
4. Check out the Sugars and Dietary Fiber under Carbohydrates. You want your sugars as low as possible. Fruit drinks, some energy/granola bars, and many other products load up on sugar and this can wreak havoc with your system and leave you feeling hungry and tired a short time after consuming. A great example of where this can get you into trouble is with salad dressings. Someone swears they are eating healthy and then you look at the dressing they are pouring on and it’s loaded with carbs – and most of them sugar! With dietary fiber, you’re looking (and hoping first of all) that it’s there! If it is, the higher the better.
5. Finally, the bottom portion will give you percentages of Vitamins, Calcium, Iron, etc. This is helpful especially if you know you are deficient in some areas or are pressed for time and trying to get the most bang for your buck.

There’s a quick and simple rundown of reading labels. Once you have gotten into the habit of having 5-6 meals/snacks per day, this information can come in quite handy in considering your portion size, how much you’re getting of what, and most likely where you may need to cut back!

Hope you found that helpful and health-ful!