The Basics of Food Labels

One of the most daunting things about being health conscious with your food choices is reading all of those nutrition labels. What does it all mean anyway? What should you be looking at most carefully? Everyone has a different opinion on what nutrient to be concerned with and it can really be hard to figure out which product is the best.

My philosophy goes a little like this (I've bolded ingredients of particular concern):
If it's in a box and/or bag, read the ingredients carefully! Processed and packaged foods can contain so much extra sodium, fat, and preservatives, but not every brand is the same. Take your time reading these labels most carefully and put down anything that reads partially hydrogenated oil or has trans fats listed on the label.

Bread products can be very deceptive so make sure your wheat bread is actually 100% whole wheat by looking for whole wheat flour as the first ingredient. If you see enriched wheat flour anywhere on the label, it's not whole wheat!

If it's a dairy product, choose low-fat and always check your yogurt ingredients for artificial sweeteners such as aspartame. Greek yogurt is a great low sugar/non-fat option if you can handle the tart flavor but remember that it is lower in calcium than regular yogurt. Compare your milk alternatives too. Almond milk and flavored soymilk can have a lot of added sugar that you don't really need.

If it's meat or a meat stock, check for extra sodium content. Sometimes they add salt water to meat products like chicken breast to help plump up the product and add flavor. Always opt for the reduced sodium or no salt added stocks! Bottom line: you can add your own salt when you're cooking, but you need to be in control.

If it's produce then grab one of everything. No labeling is required for produce because what you see is what you get! If you choose whole foods in their natural form, you have to worry so much less about what else is in your food.

Here is an article on food label reading that I'm sure you will find helpful http://www.cleaneatingmag.com/Personalities/Article/An-Easy-Approach-to-Food-Labels.aspx

Once you learn your way around that nutrition facts label, you will be able to navigate the grocery store like a pro!