Understanding Food Labels
The supermarket can be an overwhelming place, especially considering the various food options available nowadays. Food items like organic and gluten-free are just some of the options or labels that make it a new level of complication. However, one of the most important factors when it comes to decision making concerning your health and diet is the food labels.
This article provides an overview of food labels, interpretations of common claims and tips for improving decision-making in the supermarket.
The Basics of Food Labels
It is very important to understand that food labels have a very important role, namely they give consumers information on nutrition and composition of a product. Food labelling is usually controlled by the government and its agencies because consumer rights have to be protected. Here are the fundamental elements you’ll typically find on a food label:
- Nutrition Facts Panel
A Nutrition Facts Panel is a uniform table that provides nutritional information of a food product per serving size. The key components include:
– Serving Size: It shows how much food is considered a serving size. Many people have a tendency of underestimating the serving sizes.
– Calories: This indicates the calorie content per serving portion, to which those who are keen on their weight should pay attention to.
– Nutrients: Lists all the required nutrients, total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, dietary fibre, sugars and proteins. Some even have vitamins and minerals such as Vitamin D, calcium, iron and potassium.
- Ingredients List
The list of them provides all the ingredients that are used in construction of the product in a descending order of their quantity. It can help you find out the allergens that are in the food and also general quality of the food product. Reach for ingredients that are whole foods, and avoid products with high amounts of added sugars or unhealthy fats in the first few ingredients on the list.
- Allergen Information
Most food labels carry a section known as common allergens, such as dairy, eggs, peanuts, tree nuts, fish, shellfish, soy, and wheat. All this is quite important for individuals who have allergies or sensitivities.
Understanding Claims and Certification
Besides the basic information on the food products, most of them have several claims and certifications. These might be influential in consumers’ decisions greatly but at other times misleading. The following are some common terms you may come across:
- Organic
Items that are labelled organic do not contain synthetic fertilizers and pesticides and are not produced from genetically modified organisms. The selection of organic products will help reduce your intake of these chemicals but as we have seen this comes at the cost. Remember that not all things with the label ‘organic’ are good for your health; one has to read the Nutrition Facts Panel.
- Non-GMO
The abbreviation “GMO” stands for Genetically Modified Organisms and “Non-GMO” literally means the product does not contain GMOs. Some consumers prefer these products for personal or environmental gains but others may want to take foods containing GMOs due to their health benefits, at least that is what the supporters of GMOs claim.
- Gluten-Free
Products free of gluten are essential for those suffering from celiac disease or non-celiac gluten sensitivity. Be on the lookout for this label to help you know whether a food product meets the FDA requirements for gluten-free labelling.
- Low Fat, Reduced Sugar, and Other Claims
Label descriptors, including ‘low fat,’ ‘reduced sugar,’ or ‘no added sugars,’ make consumers think they are making sound choices. But the products that bear this label can still be high in calories or contain unhealthy nutrients. It is recommended always to read the Nutrition Facts Panel to get this broad picture.
Tips for Making Informed Choices
There being so much information printed on food labels; how then does one know what to consider when making a purchase? Here are some practical tips:
- Read the Labels
This is most likely one of the simplest suggestions you will probably hear, but it is worth pointing out that the customers should spare time and read the labels on the food products they are buying. Consult your nutritionist to know which product is better for you between two closely related products.
- Focus on Whole Foods
The best food option you and your doctor should consider are fresh and unrefined foods. Raw foods especially fruits and vegetables, whole grain products and lean meat products are usually healthier and free from undesired preservatives.
- Watch Portion Sizes
Be aware of serving sizes. An example is how a particular product may contain little calories per serving, yet if one take many servings in a single sitting it is easy to put on many calories.
- Beware of Marketing Schemes
Most of the foods people consume today are labelled healthy foods and actually are not healthy. As you read through these labels, be careful of those which focus on one nutrient while ignoring the absence of others.
- Educate Yourself
Be informed with the current laws on nutrition and food labelling. Education is the key and understanding why nutrition is good for you will assist in making the right choice.
Conclusion
Education in reading food labels is something that dietary science will be able to impact which will in turn; help improve the common health of the population. You’re also getting more comfortable as you scan the Nutrition Facts Panel, read ingredient lists, and decipher various claims on grocery aisles. Remember to put an emphasize on whole foods, read the labels and always choose in accordance with your health goals. Grocery shopping with some amount of knowledge and care can be a constructive and beneficial practice.
