As we all know, every package and can has a label on the back that provides detailed information about a product’s nutrient content, and also a complete list of its ingredients. But how often do we actually consult the label on the back? Even when we do, what does it all mean? This article will provide you with some pointers on what to look for, what to avoid, and will give you the tools to make an informed decision about what you decide to purchase.

By Honor Zimmerman

As we all know, every package and can has a label on the back that provides detailed information about a product’s nutrient content, and also a complete list of its ingredients. But how often do we actually consult the label on the back? Even when we do, what does it all mean? This article will provide you with some pointers on what to look for, what to avoid, and will give you the tools to make an informed decision about what you decide to purchase. When the typical person checks out a label the first thing they look at is the products calorie content. Although important, make sure that when you look at the calories that you also look at the serving size. The nutritional information on the label applies to one serving. So if a package contains three servings be mindful and limit yourself by consuming only one third of the product. A useful guideline is to avoid excess, to do this try to chose products that abide by the following:

• Less than 200 mg of sodium per serving
• Less than 7 g of sugar per serving
• Less than 2gm of fat per 100 calories

You may be shocked when you discover how many products have high sodium levels. For example, many cereals, breads, and wraps, products you wouldn’t typically associate with high sodium (salt) levels, are loaded with salt. Explore new brands to see which products have the lowest sodium content per serving.

Diet, fat-free, and low-fat products have become very popular, but it is important to be extra cautious when reading the labels on such products. Fat-free and low-fat do not mean that the product is calorie-free, and it is common that these products have added sugar. After you’ve evaluated the packages nutrient content, get curious and also check out its ingredients. Every product lists its ingredients in descending order of predominance by weight. When reading the ingredients, take note of sugars, preservatives, artificial coloring, and artificial flavorings.

• Sugars (ingredients that end in the word “ose”)
  • Fructose, Sucrose, Dextrose, etc.
• Preservative
  • Try to avoid Sodium Nitrate, BHA & BHT, Propyl Gallate, Monosodium Glutamate “MSG”, Trans Fats, Aspartame (e.g. NutraSweet/Equal), Acesulfame-K, and Olestra.
• Artificial Coloring o Enhance the color of the food.
  • Linked to allergic reactions, fatigue, asthma, skin rashes, hyperactivity, and headaches.
• Artificial Flavorings
  • Come from chemical compounds to mimic natural flavors.
  • Linked to allergic reactions and can affect enzyme, RNA, and thyroid.

All of this information may be overwhelming at first, but take it one step at a time. Perhaps just begin with consulting the serving size and the amount of sodium per serving. In no time you’ll be a label-reading expert! At first it may be shocking to learn what’s in some of your favorite foods, but there are many delicious alternatives out there that will nourish your body and become your new “go-to’s”.