RED-FLAGGING FOOD LABELS
8 Tips to Sift Fact from Fiction
Surveys say that most of us take advantage of the information on food labels. That's the good news. The bad news is that making sense of it all, and staying current with the field of nutrition, is more complicated than you might think.
Here's what you need to know:
Top Five Facts to Look For on a Label
Serving Size: Despite good intentions, serving sizes are far from standard particularly for cereals and snack foods. If you typically eat more or less than the amount listed, you will need to do some quick math. For example, if the serving size is 5 crackers, but you usually eat 10, you'll need to double all the Nutrition Facts numbers. Don't assume a small package equals one serving. For example, the label on a typical can of soda lists Servings per Container as 1 1/2!
Saturated Fat and Trans Fat: While total fat content is important, saturated and trans fats are really the trouble makers that clog arteries. If a food is high in fat, it can be redeemed if it is low in these fats. Try to buy foods with less than 2 grams of saturated fat and 0 grams of trans fat per serving.
Fiber: Always opt for higher fiber food choices. Most of us fall short of the 30 grams of fiber we need in a day. Look for foods with at least 2 grams of fiber/serving. Breakfast cereals (which also make good snacks!) should have a minimum of 5 grams of fiber/serving.
Sodium: Look for 200mgs or less in a serving of snack foods, 400mgs or less for side dishes and 800mgs or less for entrees.
2 Red Flags on the Label
Trans-Fat Free: Some products simply replace trans fats for saturated fats like coconut oil or palm oil. What out for these saturated fats; they are no better than trans fats.
Natural/Pure/Wholesome: These terms mean nothing but are used to imply health. They have nothing to do with nutritional value.