Reading Labels on Food Products: Unraveling Ingredient Confusion

I’ve encouraged you to READ LABELS in previous posts and given you some ideas of what foods to avoid when certain ingredients appear on labels. I know reading labels can feel somewhat daunting so I thought I’d simplify it for you.

3 Simple Secrets to help you navigate the label maze

• Choose the product with the shorter list of ingredients after ascertaining they are indeed healthier ingredients
• If any of the sugars we discussed are the first ingredient, look for a comparable product where the sweetener is more natural, further down the list and a healthier alternative to sugar.
• If you can’t pronounce it, you might not want to eat it.

Years ago when I began earnestly reading labels, I found myself confused by some label terminology and wondering how I could know the difference between what was unhealthy and what just sounded like it might be unhealthy. So, I purchased A Consumer’s Dictionary of Food Additives by Ruth Winter. This book is a terrific source and welcome addition to your Healthier Choice Library. One caution—just because the FDA approves something does not mean it’s necessarily safe to consume. If you have doubts, check out the ingredient online.

In her article A Quick Guide to Navigating the Claims of Food Labels, Franceen Friefeld gives detailed tips on how to know what the manufacturer means by terms like “reduced calorie, high fiber, no cholesterol, 90% fat free as well as daily percent value, and portion size descriptions”. My favorite section of her article is “Don’t let ‘Health Foods’ Fool You”. You can read the entire article at: http://nutrition.about.com/od/healthyshopping/a/reading_labels.htm

I hope this info helps you begin feeling more comfortable and knowledgeable reading labels—another terrific step toward just choosing healthier!

Solution: READ LABELS and when in doubt about an ingredient on a label—check it out!

Healthier Choice: Choose foods with organic ingredients and labeled USDA Certified Organic.

Tried & True Tip: To check if produce is organic, read the code on the small stickers on fruits and veggies. If the PLU (Product Look-Up) code is 5 numbers long and begins with a 9, it is organic. On non-organic produce stickers, the code is only 3 or 4 digits. Genetically modified produce has 5 digits beginning with an 8—and I suggest you don’t even think about eating it! (check out the dangers of GMO foods online)