Lifeskill: Reading Nutrition Labels Part 2

This is part two of a two-part series. Read part one.

In Part One, we discussed the controversial ingredients found in pre-packaged foods. Today, I’d like to share three tips for purchasing packaged food. What I want you to focus on when you pick up a box or package.  You see, manufacturers know what the public wants. Organic, non-GMO, and gluten-free are some labels you’ll see on the front of the box, but these labels can sometimes be misleading. It’s the side of the box I want you to focus on. More specifically, the ingredient list. This is where the common offenders I spoke about last week will be listed.  

1. KEEP IT TO FIVE INGREDIENTS OR LESS.

Please keep it simple. Be picky when it comes to feeding your body. We don’t need to be feeding our bodies things that are hard to pronounce and those that we have never heard of.

2. KEEP AN EYE ON THE SUGAR.

There are so many different names for sugar out there! Over 60 names! Shocking right? Brown rice syrup, golden syrup, fruit juice concentrate, barley malt, and the list goes on and on.

The American Heart Association recommends women and children get no more than 6 teaspoons of sugar. Still, the truth of the matter is that the average American consumes a whopping 19.5 teaspoons of sugar a day!  

The nutrition panel on the back of the package will tell you how much is in a serving, and it’s the added sugar you want to be careful of. A good rule of thumb for converting grams to teaspoons is to divide the number of grams by 4. For example, if a box of cereal contains 9 grams of sugar per serving, you divide that by 4 to get a little over two teaspoons of sugar per serving of that cereal. It doesn’t seem like much, but it adds up if you’re having a bowl of cereal for breakfast, a fruit-flavored yogurt for a midday snack, and dessert after dinner. Not to mention a soda in between. Before you know it, you have had more than the recommended daily intake!

3. WATCH OUT FOR REFINED INGREDIENTS.

Most packaged foods will have refined forms of carbohydrates and fats. These have been known to cause inflammation in the body.

Refined carbs are metabolized more quickly in the body than their whole-grain version. Thus, they are high on the Glycemic Index. Studies have shown that excessive consumption of refined carbohydrates increases the presence of inflammatory markers and contributes to the development of insulin resistance.

Refined fats such as canola, soybean, sunflower, safflower, corn, and vegetable oils are high in omega-6 fatty acids. Although these are essential for the body, consuming them in high amounts can lead to inflammation.

So, there you have it – my three top tips for things to look out for when shopping for packaged foods. As always, start being mindful about what you’re putting into your body and always think, ‘Is this going to nourish my body?’

Want to take a deep dive into reading labels? Be sure to check out my Jumpstart Challenge, which will help you read labels like a pro while also teaching you the cornerstones of good health and transforming you into a happier, healthier version of yourself!