NUTRITION AUTHOR
Coach Kati Epps
UNDERSTANDING A NUTRITION LABEL n 12 pro tips from Kati Epps on how to best read and understand the complicated information on a food label.
L
earning how to read a food label is one of the best ways to ensure the food you are consuming meets the needs and goals of your body. You may have had nutrition experts and coaches encourage you to “read the label” when choosing foods, but that can be a confusing and misleading method for food choice. Why? The claims and labeling on a food item, though they may be true, do not tell the whole truth. Knowing what to look for, what to read and what to ignore will set you up on a path for successful eating for your body. Here are some pro tips for reading a food label:
sugar. Low-fat foods may not be low-calorie, as sugar tends to be the substitute when lowering fat. And whole grain just means there are whole grains in the ingredients, but you should still make sure that it is the first ingredient and unprocessed.
2
Read the ingredients list first. Are the ingredients listed ones you would expect the product to contain? Can you read and pronounce each item listed? Are there any items that you are not sure what they are included for? Preservatives, added sweetener, indigestible fiber or food coloring? If there is anything on the ingredients list you do not want in your body, this is the first way to identify and discard this food choice.
1
Be wary of what you read on the front of a label. Notices like gluten-free, no added sugars, low-fat or whole grain may be misleading or plain uninformative. For example, a container of applesauce that declares gluten-free isn’t informative, since gluten is a protein produced by wheat, and applesauce is (hopefully) just apples. A “no added sugars” label does not guarantee the item is low in
OCTOBER 2021
3
Look at the Nutrition Facts. Look at the serving size and calories associated with it. Is the serving size realistic, especially for the number of calories that are going to be consumed?
12
