The truth behind food labels.
– Understanding food labels to make healthier choices.
The grocery store isles are filled with different foods that have so many confusing food labels. Simply take a stroll down any one of the isles and you will see labels that make claims such as: low carb, low fat, no saturated fats, fat free, no trans-fats, gluten free, no added sugars, low sodium, no preservatives, organic, no cholesterol, all natural, etc. The list of catchy claims and buzzwords goes on and on, but I’m sure most shoppers’ greatest concern is ‘is this food healthy?’ It’s important to avoid the trap of buying blindly based on buzzwords, without considering the underlying product. The good news is that the FDA has set a food labeling standard that requires the food manufacturers to clearly list the nutritional values of foods. It’s important to be able to read and understand a food label, to make sure you’re eating healthy.
Serving size: A serving size is the recommended amount of food an individual would eat per meal, under normal circumstances. Serving sizes do not reflect the amount of food in the specific package you are buying, for example, a big bag of potato chips may have a serving size of 11 chips. I have never seen anyone open a bag of potato chips, and eat only 11 chips. This serving size is not realistic and may be misleading to an uninformed shopper. Another challenging thing about reading a food label is that all the nutritional values are based on only 1 serving, therefore if a package has 10 servings, you have to take all the number of calories, and multiply them by 10 to get the actual number of calories in that food.
Serving Size = 11 Chips!
1 Bag has 10 servings = 1100 calories!
Fat free: A lot of people believe that eating ‘fat free’ products will not make them fat, or gain any weight. This belief is not true. It’s important not only to focus on the quantity of fat in foods, but the total number of calories per serving listed on the food label. I have seen some ‘fat-free’ ice creams with as much as 180 calories per cup, and 26 grams of sugar! Some ‘fat free’ foods contain massive amounts of sugar, which is converted to fat by the body anyway. It’s important to understand how to read a food label, to avoid falling into the ‘fat-free’ trap.
Percent Daily Value: The FDA recommends a 2000 calorie diet for an average healthy adult. The FDA also lists the recommended daily values for different nutrients such as sodium, potassium, calcium, and different vitamins. If a food has 10% daily value of sodium per serving, this may be confusing for a consumer. Some people may tell themselves “this is only 10 percent, so I have 90 more percent of sodium before I go over my daily limit.” This can be misleading because nutrients such as sodium can be found in so many different foods we eat, which makes it so easy to exceed the recommended daily values.
All natural: Most people believe that if a food is ‘all natural’ it’s healthy and nutritious. This idea, in most cases is not true. The FDA has not set standards on which foods can be labeled as ‘all natural’, therefore it’s up to the food manufacturer to determine what’s ‘all natural’. The label all natural also does not give any information whatsoever about the nutritional content of the food you are buying. Some foods may contain concentrated sugars, and still be labeled as ‘all natural’. It’s important to remember to focus on the food label, not the buzzwords that are used to get your attention.
There are so many health and nutritional considerations to keep in mind when grocery shopping. It’s important to be an informed shopper, and know how to properly read and understand food labels. A lot of people strive to lose weight and eat healthy, but without the right information, buying healthy foods can be a challenge.
Our compassionate caregivers at Greater Homecare Services Inc. provide assistance with grocery shopping and our nursing staff is available to answer any questions regarding your specific diet and nutrition.
Food label explained.