Reading Food Labels - Making the Complex, Simple

A couple of years ago it became crystal clear to me. A concept that I had taken for granted for so many years as a trainer.  It was not until I sat down at my parents’ dinner table, with the intention to discuss nutritional habits and my mother (who has been a nurse for like 90 years) drops a bomb on me. “I have no idea what the labels that are on the back of foods mean.” WHAT! “You don’t know how to read a food label?” “You are a nurse!” Now before all the nurses out there decide to come after me, I am in no way saying that nurses lack knowledge in any way. What I am saying is, in general, most people do not know how to read food labels. Thus, not understanding what and how much of the foods we are eating. This is a big problem. But, this is a problem I intend to solve with today’s post! Yes, JB to the rescue!

Let’s start simple. Take a look at the food label to the left. We will start at the top; Serving size. This generally references how many servings are contained and what the size of each serving is. This is where some people go wrong because they will see the total calorie amount and tend to overeat because they consume too many servings. Regardless of what the food is, keep mindful of how much of it you are eating by keeping track of the serving size.

Now let’s look at the calories per serving. So regardless of the serving size this will tell you how many calories per each serving. So if something is 100 calories per serving and you eat 2 servings, that’s 200 calories (and yes I am a University of Kentucky graduate). To the right you will see calories from fat. To attain this number you take the total number of fat grams and multiply it by 9 (fat is 9 calories per gram). Now be careful here, fat is not the enemy. These food labels give you the impression that fat is the enemy, it is not. Avocados will have a lot of fat calories but they are good for you!

Now let’s take a look a little lower. Fat is the red headed step child of the 3 macro-nutrients but I digress. The top line will show you the total fat grams and then it’s broken down into Saturated Fat, Unsaturated Fat and Trans Fat. In some foods you will see unsaturated fat broken down into polyunsaturated and monounsaturated. Each will have the total number of grams and a percentage. That percentage is based on a 2,000 calorie diet. This may or may not apply to you. If you are eating less calories, the percentage would be less and vice versa.

Going on down the list you will see sodium, potassium (sometimes) and cholesterol. As I have said in past blogs, choosing foods with more potassium than sodium is always a great idea. This will help with the reduction of water retention.

Now onto carbohydrates, pay close attention to this one because it can get confusing. Underneath carbohydrates is Dietary Fiber and Sugar. Dietary fiber blunts the effects of insulin so you want a decent amount of fiber in your foods. From time to time you will see the phrase “net carbs” this refers to taking the total amount of sugar and subtracting the total amount of fiber from it. Hence the term “net carbs.” Pay attention to something interesting, on every nutrient you will see a % daily value compared to a 2000 calorie diet, with the exception of sugar. There is no recommended daily consumption of sugar. This is because we shouldn’t be eating SUGAR!!!!

The last nutrient is protein. Again, the same drill for fat and carbs, total number of grams. As a review, fat is 9 calories per gram, protein and carbs are 4 calories per gram respectively.

Most foods will list Vitamin A, Vitamin C, Calcium and Iron. The percentages are based upon RDI (recommended daily intake) for these nutrients. The percentages are per serving how much of these nutrients you are getting based upon a 2000 calorie diet.

This is vital skill to learn and will keep you out of a calorie surplus because you understand how much per serving. Keep all of these in mind when you are choosing a food. Use these tips to help you decide on a food:

1. Pick foods that are low in sugar and high in fiber.

2. Pick foods that a nutrient dense and high in calcium.

3. Pick foods that have more potassium than sodium.

4. Typically, foods that do not have a food label (fresh vegetables and fruits) are better for you!

Yours in Fitness,

JB