Decode Your Food Labels Like a Pro
We’ve all been there… standing in the grocery aisle, staring at a product, wondering, “Is this actually good for me?”. It makes grocery shopping an annoyance, the idea of eating “healthy” hard, and your self-confidence diminish.
Food packaging is filled with buzzwords like “natural”, “low-fat”, and “organic”, but what do they really mean? What are they changing to make up for the lack of flavor, calories, and preservation?
Confusion is common in today’s world because food labels are more often focused on marketing than giving you the full story. But, it doesn’t have to make you hate or scared of food! You don’t need to be a nutritionist to make sense of it all. By learning a few simple tricks, you can feel more confident about what you’re putting in your cart (and your body).
The Front of the Package is Where Marketing Lives
The front of a box or bag is designed to grab your attention. It’s all about making you feel good about buying the product. But many of the claims you see don’t tell the full story. Here are some common buzzwords to watch out for:
Natural: This sounds wholesome, but it doesn’t mean much. A product labeled “natural” can still contain added sugars, preservatives, or other processed ingredients.
Low-Fat: When fat is removed, sugar or other additives are often added to make up for lost flavor. Low-fat doesn’t always mean better.
Organic: While organic foods may have fewer pesticides, this doesn’t mean they’re lower in calories or sugar. An organic cookie is still a cookie!
Made with Real [Ingredient]: This could mean the product contains as little as 1% of the named ingredient. Always check the ingredient list to see where it actually shows up.
Turn It Over for the Nutritional Facts Panel
The back of the package is where the truth lies, (yes, this means we have to read a little bit). This can be an easy addition to your shopping process that helps you feel confident in your choices. Let’s break it down:
Serving Size: Start here. Many packages make the serving size unrealistically small to make the calories, sugar, and fat look lower. If you’re likely to eat double the serving size, adjust the numbers accordingly.
Calories: Calories aren’t everything, but they are a helpful guide. Pay attention to whether the serving size aligns with what you’d actually eat.
Added Sugars: This is where it gets interesting. Aim to minimize foods with high amounts of added sugars, which can sneak in under names like corn syrup, maltose, or agave nectar.
Fiber and Protein: These are your friends. Foods higher in fiber and protein will keep you fuller longer and help balance your energy levels.
Ingredients List: This is the real goldmine. Look for shorter lists with ingredients you recognize. If you can’t pronounce something, it’s likely a processed additive.
How to Start Decoding Daily
Understanding labels isn’t about being perfect or avoiding all processed foods, it’s about building awareness and making choices that align with your goals. By taking a moment to read and reflect, you can feel more supported by what you’re buying and eating. Give it a try with a few easy steps:
Shop the Perimeter: Whole, minimally processed foods like fruits, veggies, and proteins are typically found around the edges of the store.
Use the “5 Rule”: Aim for foods with fewer than 5 ingredients you don’t recognize or wouldn’t cook with at home.
Look for Hidden Sugars: Words like dextrose, sucrose, and evaporated cane juice are just fancy names for sugar.
Beware of Health Halos: Even foods labeled as “healthy” or “superfoods” can be packed with additives. Always check the label to be sure.
Ready for 2025?
Next time you’re at the store, challenge yourself to decode a product’s label. Consider one food product you regularly eat that you’d like to analyze more closely. Then, take a moment to read its label this week and note what you find. Once you get home, with or without the product, google some of the ingredients you read and determine how you feel about your choice.
If you want to share your thoughts with me or get more support, send Kiley an email at info.khhllc@gmail.com
