How to read Labels on Packed Foods

How to Read Labels on Packaged Food for Health-Conscious Consumers

In today's fast-paced world, making healthy food choices is more important than ever. With an overwhelming variety of packaged foods available, understanding how to read and interpret food labels is essential for maintaining a balanced diet and overall well-being. Here’s a comprehensive guide to help you navigate through food labels and make informed decisions.

  1. Start with the Serving Size

The first thing to look at on a food label is the serving size, which is usually listed at the top. All the nutritional information on the label is based on this serving size. Pay close attention to the number of servings per container, as you might be consuming more than one serving at a time.

  1. Check the Calories

Calories provide a measure of how much energy you get from a serving of the food. This is crucial if you're managing your weight. A general guide is:

  • 40 calories per serving is low
  • 100 calories per serving is moderate
  • 400 calories or more per serving is high
  1. Look at the Nutrients

Total Fat

  • Saturated Fat and Trans Fat: Aim to limit these fats. High intake of these can increase the risk of heart disease.
  • Unsaturated Fats: These are healthier fats that can be beneficial when consumed in moderation.

Cholesterol

Try to consume foods with low cholesterol to maintain heart health.

Sodium

High sodium intake can lead to high blood pressure. Aim to choose foods with lower sodium content.

Total Carbohydrates

  • Dietary Fiber: High fiber intake is good for digestive health. Look for foods with a higher fiber content.
  • Sugars: Pay attention to both total sugars and added sugars. Natural sugars are found in fruits and dairy, while added sugars can contribute to weight gain and other health issues.
  1. Evaluate the Ingredients List

Ingredients are listed in descending order by weight. The first few ingredients make up the majority of the product. Here are some tips:

  • Whole Foods: Choose products with whole foods listed first, such as whole grains, fruits, and vegetables.
  • Added Sugars: Be wary of products with added sugars like high fructose corn syrup, sucrose, or honey listed at the top.
  • Artificial Ingredients: Avoid artificial colors, flavors, and preservatives.
  1. Understand Nutrient Claims
  • "Low Fat": This means the food has 3 grams of fat or less per serving.
  • "Reduced": This indicates the product has 25% less of a nutrient or calories than the regular version.
  • "High": This term means the product provides 20% or more of the Daily Value for a particular nutrient.
  • "Natural": Be cautious with this term, as it’s often used loosely and isn’t strictly regulated.
  1. Pay Attention to Percent Daily Value (%DV)

The %DV shows how much a nutrient in a serving of food contributes to a daily diet. It helps you gauge whether a serving of the food is high or low in a nutrient:

  • 5% DV or less: Low
  • 20% DV or more: High
  1. Be Aware of Healthier Alternatives

For a health-conscious diet, look for products that provide essential nutrients such as vitamins, minerals, and fiber. Choose items with lower levels of unhealthy fats, sodium, and added sugars.

  1. Watch for Allergen Information

If you have food allergies, always check the allergen statement on the label. Common allergens like peanuts, tree nuts, soy, milk, eggs, wheat, and shellfish are often highlighted.

Ingredients to Avoid

  1. Added Sugars

Excessive consumption of added sugars can lead to various health issues, including obesity, type 2 diabetes, and heart disease. Common names for added sugars include:

  • High fructose corn syrup
  • Sucrose
  • Glucose
  • Dextrose
  • Cane sugar
  • Corn syrup
  1. Vegetable Oils

Many vegetable oils are highly processed and high in omega-6 fatty acids, which can promote inflammation when consumed in excess. Oils to watch out for include:

  • Soybean oil
  • Corn oil
  • Canola oil
  • Sunflower oil
  • Safflower oil
  1. Hydrogenated Fats

Hydrogenated fats, or trans fats, are created through the process of hydrogenation and are associated with an increased risk of heart disease. Look for terms like:

  • Partially hydrogenated oils
  • Hydrogenated vegetable oil
  • Shortening
  1. Artificial Flavours and Preservatives

Artificial additives can have negative effects on health, including allergic reactions and behavioural changes. Common artificial ingredients to avoid include:

  • Artificial flavours
  • Artificial colours (e.g., Red 40, Yellow 5)
  • Preservatives (e.g., BHA, BHT, sodium benzoate)

Final Thoughts

Reading food labels can seem daunting at first, but with practice, it becomes second nature. By understanding what’s in your food and knowing which ingredients to avoid, you can make healthier choices that align with your dietary needs and health goals. Remember, the key to a healthy diet is not just in avoiding the bad but also in choosing foods that provide the necessary nutrients your body needs.

At Healthy Crumbs, we are committed to providing transparent and honest labelling on all our products, so you can make informed choices with confidence. Explore our range of naturally sweetened, nutritious snacks and embark on your journey to a healthier lifestyle today!

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