Navigating the supermarket aisles can be overwhelming, especially when you're trying to make healthy choices. Food labels are packed with information, but understanding what it all means can be a challenge. At Balance & Bloom Nutrition, we believe that knowledge is power. Let's break down how to read food labels so you can make informed choices that support your health and well-being.
Understanding the Basics
Serving Size & Servings Per Package
The first thing to check on a food label is the serving size and the number of servings per package. This information helps you understand how much of the product you're consuming and how to compare it to other products. For example, if the serving size is one cup and you eat two cups, you're consuming double the listed nutrients and calories.
Energy
Energy provides a measure of how much energy you get from a serving of the food. It can be listed as kilojoules, calories, or both. It's important to balance the energy you consume with the energy you burn through physical activity. Paying attention to the energy per serving can help you manage your weight and energy levels effectively.
Macronutrients
Total Fat, Saturated Fat, and Trans Fat
Total fat includes all the fats in the product, but it's crucial to look at the types of fat. Saturated fats and trans fats can increase your risk of heart disease, so it's best to limit these. Look for products with healthier fats, such as monounsaturated and polyunsaturated fats.
Cholesterol and Sodium
High levels of cholesterol and sodium can contribute to heart disease and high blood pressure. Check these values, especially if you need to monitor your intake for health reasons. Opt for products with lower sodium and cholesterol to support heart health.
Total Carbohydrates, Dietary Fibre, and Sugars
Carbohydrates provide energy, but not all carbs are created equal. Dietary fibre is beneficial for digestion and can help you feel full. Aim for products with higher fibre content. Be mindful of sugars, especially added sugars, which can contribute to weight gain and other health issues. Natural sugars found in fruits and dairy are generally healthier than added sugars.
Protein
Protein is essential for building and repairing tissues. Look for foods that provide a good source of protein, especially if you're active or looking to maintain muscle mass. Plant-based proteins, lean meats, and dairy are excellent sources.
Micronutrients
Vitamins and Minerals
Food labels often list vitamins and minerals, such as Vitamin D, calcium, iron, and potassium. These nutrients are crucial for various bodily functions and overall health. Aim to choose foods that contribute to your daily intake of these essential nutrients to support your health and well-being.
Ingredients List
Reading the Ingredients
Ingredients are listed in order of quantity, from highest to lowest. The first few ingredients are the most significant. Look for whole foods and avoid items with long lists of unrecognisable ingredients. Whole foods typically have fewer ingredients and are more nutritious.
Watch Out for Added Sugars and Artificial Ingredients
Be cautious of added sugars, which can be listed under various names like high fructose corn syrup, cane sugar, and agave nectar. Also, watch out for artificial additives and preservatives, which can have negative effects on your health.
Claims and Certifications
Understanding Claims
Terms like "low fat," "reduced sodium," and "organic" can be confusing. These claims are regulated, but it's important to understand what they mean. For example, "low fat" means the product has less than 3 grams of fat per serving, while "reduced sodium" means it has 25% less sodium than the regular version.
Looking for Certifications
Certifications like "Certified Organic," "Non-GMO," and "Fair Trade" can guide you in making healthier and more ethical choices. These certifications ensure that the products meet certain standards and are often better for your health and the environment.
Practical Tips
Compare Products
Use food labels to compare different products. Look at the serving size, energy, and nutrients to make the best choice for your health. Comparing products side by side can help you make informed decisions.
Be Mindful of Portions
Even healthy foods can contribute to weight gain if eaten in large quantities. Use the serving size on the label to guide your portions. This helps you maintain a balanced diet and avoid overeating.
Plan Ahead
Make a shopping list and plan your meals to avoid impulse buys. Knowing what to look for on food labels will help you stick to your plan and make healthier choices. Planning ahead can also save you time and money.
Overview
Reading food labels doesn't have to be daunting. With a little practice, you'll become a pro at deciphering the information and making choices that support your health. At Balance & Bloom Nutrition, we're here to help you every step of the way. Start today by paying closer attention to the labels on the foods you buy, and you'll be on your way to a healthier, more informed lifestyle.