LABELS LABELS LABELS

While we always want to stick to staying on the periphery of the Grocery Section, it’s not always practical. More and more of us are moving to the middle of the aisles and tipping the Balance.
Every year more labels and Health Claims are added. Let’s understand what they all mean and make better choices for ourselves and our Families

No one method works for everyone. We are all unique like our fingerprints. I will guide you and walk side-by-side in taking the steps that best support your personal health and happiness.

What to look for when reading a Label ?

LETS START WITH SOME BASICS

There are 3 types of Macronutrients :

  • Carbohydrates Contain 4kcal per gram
  • Proteins Contain 4Kcal per gram
  • Fats: Contain 9kcal per gram

These provide Energy, and play specific roles in your body.

The first thing you see is the Serving Size. It tells you the amount of food you need to eat to receive all the nutrients or toxins. Pay attention to how many servings are in a package. For example, if the serving size is 1 Cup and there are 2 servings per container. You’ll be consuming 2x the Calories on the label if you eat the WHOLE thing. Ask yourself how many servings am I eating?

Calories:

Next on the list is your FAT,  this includes Saturated Fat and Trans Fat, AVOID trans fat which are processed, hydrogenated fats that are harmful to your health.

After fats comes cholesterol, a lot of People are scared of this number. Cholesterol is important for hormone production and cell membrane structure. Healthy cholesterol comes from Nuts, Beans, Oats, fruits and Vegetables

Next thing to look for is Sodium. Too much of it can cause many health complications. Recommended Daily Intake is less than 1500 mg per day.

High Sodium foods to AVOID: Potato Chips, Pickles, HAM. Go for low sodium Pickles

The Next up is Carbohydrates, our body’s Main source of Fuel. This Section contains Fibers, Sugars and added Sugars. Added Sugars tells one how much sugar is not coming from natural Sugars in that food. Processed Carbs spike blood Sugar, and are often stripped of any nutritional Value.  Avoid White processed baked good like breads, Fried foods, cookies, donuts, Coke Cola and Breakfast Cereals.

Lastly Protein, they help us build, grow and repair tissues. We need a daily intake of 1.6 and 2.2 gms of protein per kilogram depending on our individual Goals.

Vitamins and Minerals Section lists the Amount provided by the Packaged Product.

SUGAR

Consuming a diet high in added sugars, such as those found in sweetened beverages, candy, baked goods, and sugary cereals is a contributing factor in weight gain And chronic Health Conditions. Sugars are hiding in everything today and go by very MANY names, here’s what to LOOK FOR and AVOID :

HIGH FRUCTOSE CORN SYRUP

DEXTROSE
DATE SUGAR
BEET SUGAR
CARAMEL
BARLEY MALT
CORN SYRUP

SUCROSE
MOLASSES
MANNITOL
MAPLE SYRUP
SORBITTOL
FRUCTOSE

GLUCOSE
HONEY
AGAVE
WHOLE CANE SUGAR
BROWN RICE SYRUP
BROWN SUGAR

INGREDIENTS TO RUN FAR FAR AWAY FROM

Aspartame
BHT
TBHQ
Yellow #5
Red 3
RED 40
BLUE 1
HFCS
Bleached flour

Carageenan
Canola Oil
Cellulose
Citric Acid
Corn Oil
Monosodium Glutamate
Natural Flavors
Propylparaben
Partially Hydrogenated Oils

Methylyparaben
Propyl Gallate
Sodium Benzoate
Potassium Benzoate
Sodium Nitrate
Soy Protein Isolate
Titanium Dioxide
Sucralose

What to BELIEVE?

  1. Generally Speaking, don’t give too much credence to any claims on processed food, as most likely they are overhyped.

  2. A Product boasting lots of Claims can be a Dead giveaway that the food is way too phony.

  3. Real Foods have 5 to 7 Ingredients at Most. They don’t labels to Boast!!
  1. If you can’t pronounce it, you probably shouldn’t Consume it.

  2. All ingredients lists are written in descending order, meaning that the first ingredient listed is present in the highest quantity in the product.

So try to avoid products with sugar as one of the top three to five ingredients      

SEE all names for SUGAR Above

MORE LABELS and what do they MEAN, DECODING MARKETING

Cage Free :  A term regulated by the USDA, means that simply the hens aren’t “caged” They can freely roam a building, room or enclosed area With access to food and fresh water.

Free Range: This Designation means that the eggs come from hens that have some sort of access to the outdoors. However, it doesn’t mean that the hens actually go outdoors, or that the Outdoor space is more than a small, fenced-in area; it simply means that a door exists that a farmer could at some point open.

PASTURE RAISED: Animal raised on a Pasture. However if it wasn’t certified by Animal Welfare Approved, there’s no way of Knowing if its True.

ORGANIC ( USDA CERTIFIED) : This Seal verifies that a food or other agricultural product does not permit  irradiation, sewage sludge, synthetic fertilizers and genetic Engineering. For animals, it verifies that producers met animal health and welfare standards, Did not use antibiotics and growth hormones, used 100% organic feed and provided animals with access to the outdoors . Products with less than 95% organic ingredients cannot bear the Seal. There is also a “made with organic” label that has at least 70% organic content, and the rest of the nonorganic ingredients are not Allowed to contain GMOs If you can buy organic across the board or even partially, I urge you to do so. While USDA National Organic Program, does approve some pesticides for use, the list is limited and much Better than conventional practices.

No Antibiotics : According to the USDA, “no Antibiotics added” may be used on labels for meat or poultry products if sufficient documentation is provided by the producers to the agency demonstrating that The animals were raised without antibiotics.” If you can buy animal food with “ no antibiotics, then its a step up from the norm.

Animal welfare Approved : A National nonprofit, AWA audits, certifies, and supports family farms that put the animal at the center of the system. There are specific standards for every farm animal, from cattle and hens to the Dogs that work the farm. Creatures live on pasture without confinement are fed the diet they were meant to eat( for eg, cows eat grass) and are never given drugs subtherapeutically.

Certified Humane : This verification is comparable to AWA and is dedicated to “improving the lives of farm animals in food production from birth to Slaughter” They have a highly stringent set if standards that producers must meet For their end products to bear the Seal. If you see this Seal, you can trust that you are getting the healthiest animal edible for you and the environment.

Fair Trade: For any Non Animal Edible from bananas and dried fruit to Cocoa, coffee and tea While there is no universally accepted definition for fair trade (more of a social movement) several organizations such as Fair Trade Intl, Institute for Market Ecology and Fair trade USA have a similar mission Which is to address the inherent imbalance of power in trading relationships by ensuring better prices, working conditions, local sustainability, and fair terms of trade, ultimately giving the poorest and weakest producers Chance to improve their market position and lives. If you can buy anything fair trade, please do so, it’s a chance for you to be part of the solution for a more sustainable food system.

Natural : The FDA has not developed a formal definition on this term. Be Super WARY of any food product boasting realness as there are not stringent regulations