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Healthy Shopping: Deciphering Food Labels
To make the right choices when shopping, you don't have to have a PhD in nutrition -- but you do need to know a few basic strategies for deciphering food labels and picking the best foods. Here are important real-world basics about product labels, the Nutrition Facts panel, and choosing the best products for maximum health and energy!
Deciphering the Nutrition Facts Panel
Everyone who's ever set foot in a grocery store recognizes the Nutrition Facts Panel immediately--it's a label that you'll find on every food product sold in the US. The Food and Drug Administration (FDA) requires all prepared food products (basically, anything packaged) to carry this label.
A food label can help you decipher which foods will contribute to your healthy diet. Being informed about all facets of the Nutrition Facts Label will definitely be to your benefit!
Breaking It Down
The Nutrition Facts Label provides some basic product-specific information:
• serving size & the number of servings in a package
• calorie count
• nutrient information: fat, cholesterol, sodium, carbohydrates, protein
• micronutrient information: vitamins and minerals
• ingredient list
• allergen information
• sometimes (but not always included) there is a footnote with Daily Values for 2,000- and 2,500-calorie diets and general dietary information
Serving Size: Check the Numbers
At the top of the Nutrition Facts Panel you'll find an important number: the serving size. Remember to take into consideration the number of servings you are consuming --when you're looking at product labels and calculating your nutritional intake. Sometimes you’ll find the serving size is much smaller than you’d expect, and that can make the product appear healthier than it really is.
Calorie Count
Next is the calorie measure, along with the number of calories that come from fat. Each gram of fat has 9 calories, so the total number of grams of fat times 9 will equal “calories from fat”. (Note: Fat has 9 calories per gram. Carbohydrates and protein have 4 calories per gram ).
Note: Most Americans take in more calories than they need, yet do not get the recommended intake for many important nutrients. This is because many people overconsume "empty" calories --ones that have little or no nutritional value--and don't get enough good proteins, healthy fats and fiber-rich carbs. To learn more about why these principles matter, click through the Superior Nutrition section of the Atkins site.
Nutrients
Below the calorie measure is the section on nutrients. The label focuses on:
• Fat (including saturated fat & trans fat)
• Cholesterol
• Sodium
• Total Carbohydrates (broken down by fiber and sugar)
• Protein
Fat: Look For Healthy Fats
Your body needs healthy fats! Essential fatty acids are healthy fats that help to slow down the rate at which glucose enters the blood stream; therefore, fat helps keep you feeling full and satisfied. Healthy fats perform a vital nutritional role as building blocks for hormones and cell membranes.
If You See Trans Fats, Put it Back
But trans fats are another matter. When hydrogen is added to vegetable oil through a process called hydrogenation, trans fats are the result.
One of the most notable changes to affect the Nutrition Facts Label was the addition of mandatory trans fat information, effective January 1, 2006. Zero trans fats is the ideal, so avoiding this unhealthy fat is best for you in the long run. Even still, manufacturers can list "zero" under trans fats if there is less than a half gram per serving. This is why you must read the list of ingredients carefully to determine if the product contains any trans fat. Watch out for any ingredients with the terms: hydrogenated or partially hydrogenated oils.
Carbohydrates: Beware of Empty Calories
The next section on the Nutrition Facts panel is the breakdown for carbohydrates. This includes a breakdown between dietary fiber and grams of sugar. When comparing items, look for the foods that are richest in fiber and lowest in sugar.
Foods high in fiber are a welcome addition to a healthy diet, as opposed to those high in sugar content. A high sugar content is a sign of a food with empty calories as opposed to nutrient-loaded calories. Avoiding high sugar content means keeping away the low energy and excess body fat that usually accompany it. When you do consume carbohydrates, make sure they're low-glycemic carbohydrates (high in Fiber) that will keep energy levels from going up and down like a rollercoaster.
Note: The sugars you see on the Nutrition Facts Panel include natural sugars, such as those found in fruit and milk, as well as sugars that are added to foods. Read the list of ingredients and watch out for the following; high-fructose corn syrup, sucrose, dextrose, malt syrups, maltose, cane sugar and honey.
Protein: Essential for Health and Energy
Next on the label is an essential nutrient for health and energy: protein. A constant supply of protein is needed in order to ensure the building of muscle and the repair of tissue. Protein, in fact, is the only nutrient that we cannot live without. Those who are particularly active--especially competitive athletes--will need more protein than average to sustain performance, ability, weight maintenance and energy.
Vitamins and Minerals
The last part of the main section of the Nutrition Facts Label contains the information for micronutrients, or vitamins and minerals. We need vitamins and minerals to sustain life. Eating balanced meals throughout the day ensures that you are maintaining a diet of nutrient-loaded calories; however, supplements may sometimes be required to support whatever your diet may lack.
What About Terms Like High-Protein, High-Fiber and Low-Sugar?
The FDA has rules about various claims that manufacturers can make. If a serving of food provides 20 percent or more of a positive nutrient (like protein, calcium or fiber), then the descriptor "high” applies.
Another common descriptor is "low" If a serving of food had three grams or less of fat, then the descriptor could properly read "low-fat." In fact, a food with 5 percent Daily Value or less can be termed "low" in the case of that nutrient. Other descriptors using "low" (and their thresholds) are:
o Low saturated fat: 1 g or less per serving
o Low sodium: 140mg or less per serving
o Low cholesterol: 20mg or less and 2 g or less of saturated fat per serving
o Low calorie: 40 calories or less per serving
It's important to note that the FDA has no official descriptors that designate a product as low in carbohydrates. If you see a product claiming to be "low-carb," FDA regulations do not prevent the manufacturer from making that claim--even if the product is loaded with sugar! So, read your labels carefully!
Ready to Learn More?
As you've seen, the Nutrition Facts Label is a very important source of nutritional information--and a useful tool for comparing products and deciphering various product claims. But the Nutrition Facts Label is not the only guide for the health-savvy shopper. You'll also want to make sure you're up to speed on the ingredients labels on products, how Daily Values and Recommended Daily Allowance are determined, the glycemic index, and the five principles of the Atkins Advantage: high protein, high fiber, no trans fats, low sugar, and vitamins and minerals.
To learn about these topics and review smart shopping principles for your healthy lifestyle, be sure to sign up for the latest free course at the Atkins Learning Center: Functional Food Benefits: Deciphering Food Labels." This free, instructor-led course has a lively Message Board where you can ask questions and discuss your health and nutritional goals with others. And while you're there, check out our other great course offerings at the Atkins Learning Center. See you in class!
Recipe of the Month
Cheddar Burgers with Chipotle Sauce
 | Fire up the grill! Everyone loves burgers, and these use chipotle sauce to give the ordinary burger a kick. Serve them with fresh, grilled summer vegetables. • 2 pounds ground beef chuck • 1 tablespoon Worcestershire sauce • 1/2 teaspoon salt • 1 cup (4 ounces) shredded cheddar cheese • 1/4 cup mayonnaise • 1 chiptole en adobo, finely chopped • Pickle slices, cherry tomatoes and mini peppers (optional) See the full recipe here. To see more recipe options, please go here. |
What’s New: Breaking news in nutrition
POSITIVE NEW RESEARCH ON SOY
Despite some recent controversy about soy, new research continues to confirm the value of soy by demonstrating its important health benefits. Read about the latest research here.
THE MIRACLE NUTRIENT: CoQ10
We’ve known for a long time that CoQ10 (coenzyme Q-10) is one of the most important nutrients on the planet for heart health. But new research shows it may even be an important weapon in the fight against Alzheimer’s. Read about this vitally important nutrient here.
More courses from the Atkins Learning Center
 | The Atkins Learning Center is a dedicated resource available 24/7. Courses are taught by subject-matter experts on message boards where you can interact with instructors and fellow students at any time. Current Courses: • Eating for Energy • The Atkins Nutritional Approach: Getting Started and Staying Focused • Nutrition for Athletic Performance • Functional Food Benefits: Deciphering Food Labels • The Atkins Advantage: How the Atkins Principles Give You the Edge • The Healthy Living Discussion Group See you in class!! |
Start Your Morning off Right!
• high in protein
• excellent source of calcium
• 1g sugar
