How to Read Food Labels

Reading food labels is one element of a total health and nutrition plan. If you’d like more information about how to obtain and maintain personal wellness, or a complete discussion of healthy food selections, On Target Living™ publishes ‘Nutrition’ and other publications that can further your understanding.

Ignorance is not bliss!

When we were kids, from time to time we’d find something that looked like it might taste interesting and suddenly mom or dad would cry out, "Stop! Do you know what you’re putting into your mouth?!" The answer, of course, was a shrug of the shoulders and, "No."

Well, we’re not kids any more, and some of us haven’t been kids for some time! We should always know what we are putting into our mouths, and that’s precisely why reading food labels should become an essential part of any trip to the market.

For many, reading a food or beverage label can be so confusing. I love to discuss this topic in my seminars because everyone has their own version on what to look for when reading a label. Food packaging may loudly boast the following attributes: "fat free," "low carbs," "cholesterol free," "high protein," "organic," "natural," or "zero trans-fats." If you looked at a large table of foods and beverages, how would you know if one is better than the next?

I truly believe that most people look at calories and taste as the first and second criteria for product selection. I want to move your mindset to quality as the number one criteria for product selection. I know taste is important, but believe it or not, as the quality of the product improves, so does the taste!

Reading food or beverage labels does not have to be confusing. Here are three tips that will help you improve your product selections - and your health!

1. Less is more.
   
   Generally, the shorter the ingredient list the healthier the food or beverage. What do yams, broccoli, almonds, flaxseed, oatmeal, carrots, spinach and natural peanut butter all have in common? They each contain only one ingredient! If you learn only one thing about reading a label, let it be this: Less is more – and best!
   
   
2. Avoid Trans-fats.
   
   Trans-fats increase shelf life and harden our cell membranes, which leads to poor health. More and more people are becoming aware of trans-fats and the detrimental effects they have on our bodies, but I want you to know the full story! Trans-fats are in any product that contains the words, "hydrogenated" or "partially hydrogenated" oils. Be aware that "Trans-fat Free" on a label does not guarantee the product is free of trans-fats! According to the FDA labeling regulations, a product can claim to be "trans-fat free" if it contains less than 0.5 gram per serving. If you see "hydrogenated" or "partially hydrogenated" anywhere in the ingredient list, the product contains trans-fats. Not all fats are unhealthy! The correct portion of healthy fats in a diet can lead to healing and health. For a complete discussion, follow the link to my white paper on the subject.
   
   
3. Do you recognize or can you pronounce all the words in the ingredient list?
   
   The ingredient list starts with the most predominant ingredient by weight, and continues in descending order. If you cannot pronounce or recognize ingredients, then this product may be something you don’t want to consume on a regular basis!

Reading food labels can be easy and fun!

To integrate some of these suggested changes, On Target Living™ suggests starting slowly and taking small, incremental steps. You can do it, and you’re worth it!

Health & Happiness!
CJ