Nutrition / Food

What a Dietitian Wants You to Know About Food Labels

Learn the top 6 areas of food labels to focus on from the eyes of a Registered Dietitian.

They say “you are what you eat”, but how do you really know what you’re eating? Food has a profound impact on our mental and physical well-being, but the only way to truly know what’s in our food and what we’re putting in our bodies is by understanding how to read the food label and what to what you really need to pay attention to. But with all the nutrients, numbers, and percentages it can feel overwhelming. In this article you’ll learn the top 6 areas of food labels to focus on from the eyes of a Registered Dietitian.

Food label health claims

Before you turn the package over to read the nutrition facts panel, let’s start with the front of the package where you’ll see eye-catching graphics and health claims such as “gluten-free”, “fat-free”, or “all natural”. These phrases are made to be conspicuous for a reason, because they will quickly convince you that you’re making a healthy choice. But it’s important to note that these health claims, sometimes referred to as “health halos”, don’t always equal “healthy”.

For example, you’ll see some packaged foods labeled “all-natural”, yet there is no clear definition or legal requirements behind that claim. You may also see foods labeled as “gluten-free” and assume they are healthy, but gluten-free foods are typically no healthier than foods containing gluten. For instance, Cheetos are technically gluten-free, but you wouldn’t find these on a list of healthy snacks options. Don’t let these health claims fool you into thinking a food is a healthy option without understanding the nutrition label and what ingredients are actually in that food. 

Serving size 

When reading the nutrition facts panel it can be overwhelming as to where to begin, and that’s why the FDA instated changes to the nutrition labels, which were required to be updated on food packaging by 2021. These changes help make the nutrition label more clear, easy to read, as well as call out important information, such as “serving size”.

Serving size is where it all begins because this tells you that every nutrient listed on the label is pertaining to that particular portion. For instance, if you see that a pint of ice cream has “350 calories”, this means there are 350 calories in the listed serving size, which for ice cream is typically only 2/3 cup, i.e. not the whole pint! If you’re trying to lose or manage your weight, it’s important to pay attention to the recommended portion size. 

Saturated & Unsaturated Fats

Fat is an important nutrient to look at, but instead of hyperfocusing on “total fat”, it can be more beneficial to understand how much “saturated” and “unsaturated” fat a food contains. Saturated fat has been linked to increased cholesterol levels, which can put you at risk of heart disease, and should be limited to 5-6% of total daily calories (for a 2000 calorie day, this would be 120 calories from saturated fat or approximately 13 g of saturated fat per day). Unsaturated fat (includes mono and polyunsaturated fats) on the other hand can help lower cholesterol, improve heart health, and support cognitive function. It’s recommended to consume approximately 20-35% of total calories from unsaturated fats. 

Fiber

You’ll find “fiber” listed under “carbohydrates”. Fiber is a carbohydrate found in plants that your body does not digest. There are 2 types of fiber – soluble fiber, which is found in foods such as oats, apples, beans, and barley and insoluble fiber, which is found in foods such as whole grains, nuts, beans, and some vegetables.

Soluble fiber supports healthy cholesterol and blood sugar levels, while Insoluble fiber supports healthy digestion. Fiber is a powerhouse nutrient that supports heart health, gut health, and can even help you lose or manage your weight. Daily recommended fiber intake is approximately 25 g for women and 38 g for men. 

Added Sugars

Another nutrient listed under “carbohydrates” is sugar and added sugar. Foods containing fruit and dairy will have naturally occurring sugar, but if you see “added sugar” listed on the label, this will tell you that refined sugar has been added to this product.

Consuming high amounts of added sugar can contribute to weight gain, obesity, and put you at risk for developing certain diseases such as diabetes, heart disease, and cognitive decline. The American Heart Association recommends no more than 25 g (6 tsp) of added sugar per day for women and 36 g (9 tsp) per day for men. 

Ingredients

You can read the label to understand what nutrients you’re consuming but to really know what’s in your food, you’ll want to scan the ingredients list. Ingredients are listed in order of quantity, for example, whole wheat bread will have “whole wheat flour” as the first ingredient and salsa will have tomatoes listed as the first ingredient, telling you that ingredient has the highest quantity in that food.

Ultra processed packaged foods typically have a long list of ingredients with names you may have never heard of. As much as possible, it’s important to choose foods with minimal ingredients and try to avoid foods with too many added sugars, fillers, refined seed oils, and food dyes. 

Understanding food labels can help empower you to make healthy choices and understand exactly what you’re putting in your body. Instead of getting overwhelmed trying to decode the whole label, try to focus on these key areas listed above to help you choose food that will support your health. 

Nutrition Food

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