Navigating the grocery store can be overwhelming, especially when faced with numerous food labels and claims. Learning to read and interpret food labels can help you make healthier choices for yourself and your family.
Key Components of Food Labels
- Serving Size: This indicates the amount of food that is typically consumed in one sitting. Be mindful of serving sizes to avoid overeating.
- Calories: Provides a measure of the energy you get from a serving of the food. Balancing caloric intake with physical activity is crucial for maintaining a healthy weight.
- Nutrients: Look for foods high in vitamins, minerals, fibre, and protein, and low in added sugars, sodium, and unhealthy fats.
Common Terms and Ingredients
- Low-Fat: Contains 3 grams or less of fat per serving.
- Reduced Sodium: Contains at least 25% less sodium than the regular product.
- No Added Sugars: No sugars were added during processing, but the product may still contain natural sugars.
Tips for Making Healthier Choices
- Choose Whole Grains: Opt for products labelled as “100% whole grain” or “whole wheat” rather than refined grains.
- Limit Added Sugars: Be cautious of ingredients ending in “-ose” (e.g., fructose, sucrose) and aim to limit foods with high added sugar content.
- Watch for Hidden Fats: Ingredients like hydrogenated oils indicate the presence of trans fats, which should be avoided.
By understanding food labels, you can make informed decisions that contribute to a healthier diet and lifestyle.