Food labels and what they mean

Once you are inside the store, walking through the aisles, and deciding what items to purchase, it is critical to read the food labels to make wise purchase decisions. Below are some things to look for when reading food labels.

• Sugar - Many  times, manufacturers trick the customer by claiming a product is fat free. However, in  reality it is also very high in sugar. You are definitely getting low fat, but all the extra sugar will result in an excess of stored fat. Pretty good trick, isn't it?

   

• Portion Size - People also are misled when they trust that the company has their best interest at heart and, as a result, neglect to read the labeled serving size of a product. Products usually have calories listed for one serving and they highlight the number of servings per package. The customer might buy it thinking that it contains fewer calories but in reality if a package contains four servings, calories might be multiplied by the number stated on the cover which is  another important reason to start reading labels.

• Fat - Avoid food which is very high in fat. Check labels for saturated and unsaturated fats. Saturated fats have shown to raise blood cholesterol levels, causing  ill effects on the heart. These fats are found in meats, whole-fat dairy products, baked and processed goods, butter, and margarine.

• Sodium - According to The American Heart Association, nine out of 10 Americans consume too much sodium. The recommended daily allowance is 1500 milligrams or less, but an average American consumes about 3400 milligrams in a day.  Too much sodium can put you at risk for heart failure, stroke, kidney failure, osteoporosis, headache, and water retention which  could further develop into  bloating, puffiness and weight gain1. Also, sodium is usually high in canned goods  because salt is used for preservation and fast food is high in sodium as well.   

• Our bodies make cholesterol in addition to the consumption we receive  from food sources like eggs, meat, and full fat dairy products. In adequate quantities, cholesterol plays a significant role in maintaining hormonal balances, synthesis of hormones, utilisation of vitamin D, production of bile, proper functioning of brain and many more benefits to the human body. A major problem arises when cholesterol levels are higher than the body needs. Excess of this cholesterol clogs the arteries, reducing the blood flow which can lead  to stroke and heart attack, and keeping the brain from getting enough oxygen. Checking cholesterol levels on the product labels could significantly lower cholesterol levels and improve health.

1 “The effects of excessive sodium on your health & appearance”.(2014). The American Heart Association. Retrieved from

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/The-Effects-of-Excess-Sodium-Infographic_UCM_454384_SubHomePage.jsp

2 How to understand and use the nutritional facts labels. (2015). U.S Food and Drug Administration. Retrieved from

http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm