Reading labels and understanding food advertising can be confusing. According to a 2013 Gallup poll survey,68 percent of Americans say they pay a “fair amount of attention to food labels, but the caveat is that you have to read them correctly in order to be able to make the best decisions. In fact, it can feel like you need a degree in label reading to understand them. The food companies and grocery stores are counting on your ignorance by using labeling and tactics to get you to buy products that sound “natural” and good for you.
So what is one to do?
Well, you beat them at their own game and learn the tricks of the trade.
Learn how advertising works-“It’s a fact of the grocery store that the most healthy food often has the least marketing muscle behind it. The best source of fiber and vitamins are fresh vegetables and fruit, and yet it’s the processed, packaged junk food fortified with vitamin and fiber powder that screams for attention[1].”
Shop the perimeter of the store to avoid processed foods and supermarket tricks-“Supermarkets hide dairy products and other essentials on the back wall so that you have to go through the whole store to get to them [2].” The longer you stay in the store, the more you will buy.
Read the ingredient list -This could possibly be the most important tip and should be the first thing you look at. If the ingredient list reads like a recipe and the package only contains wholesome ingredients you could use to make the product in your own kitchen, it’s a good bet. But if you don’t recognize or can’t pronounce the ingredients, think twice before adding it to your cart. Look for the items with the fewest ingredients.
- Watch your sugar in your labels….add up all the sugars that go by different names: sugar, corn syrup, high-fructose corn syrup and white grape juice concentrate. WHEN CHOOSING CARBS, AVOID ANYTHING WHERE SUGAR IS GREATER THAN 20% OF TOTAL CARBOHYDRATES.
- Sneaky names for Corn: Corn IS NOT a vegetable, it is a grain. It’s one of the most sugary and starchy grains available for consumption. It is the #1 ingredient in just about all processed foods and is one the most genetically modified foods (GMO) on the market.
- Wheat/Gluten: Gluten is a protein found in wheat, barley, rye AND is used as an added ingredient in many processed foods. It has gotten a lot of attention lately and can cause a range of symptoms (including inflammation, weight gain, irritable bowel syndrome, food allergies and more) from mild to severe even in individuals who test negative for celiac disease. It also directly damages pancreas cells responsible for the production of insulin. This can lead to diabetes.
- Soy: Soy is a legume that that traditionally grown in China to replenish the soil and for animal consumption. It was not considered fit for human comsumption until the Chinese learned to ferment it . It is high in phytoestrogens which are plant based estrogens that mimic estrogen in our bodies. Soy is also a thyroid killer. It contains compounds called goitrogens which work by preventing your thyroid from getting the necessary amount of iodine.
Don’t ignoring the serving size-Watch your serving size. “A 20 ounce soda fits easily in your hand, fits easily in your car’s cup holder and might even come free with a sandwich at the local deli. But even if a reasonable person might perceive that bottle as a single-serving delivery system, there are 2.5 official servings in there, meaning 100 calories per “serving” … but 240 calories per bottle[3].”
Know the tricks of the trade when it comes to labeling-Advertising companies specialize in knowing words and word phrases that will catch your eye and cause you to buy their products. Buyer beware-they will twist words, find loopholes in government regulations, and place their own definition on foods that don’t necessarily mean what you believe it means. They are NOT looking out for your health, the almighty dollar is the bottom line.
- Natural– “means that the product has been “minimally processed,” but that doesn’t get specific about the way the animal has been raised. As for other foods, the term “natural” is not formally defined and its use is not regulated[4].” It still may contain GMO’s (Genetically Modified Organisms), high fructose corn syrup, and/or pesticides.
- Contains real fruit– “Food packaging ranging from juice boxes to fruit snacks to Pop-Tarts, feature colorful produce images and language that boasts their fruit content. But if you’re serious about upping your fruit intake, snacks with a squirt of fruit puree (as many foods bearing such labels have) aren’t going to cut it[5].” Just because there is fruit pictured on the box does not mean there is fruit in the product.
- Calorie counts: “The FDA allows a 20 percent margin of error when it comes to calorie counts. So your 500-calorie meal could actually contain up to 100 calories more. Further, researchers from Tufts University found that packaged foods may contain an average of 8 percent more calories than their labels claim, while restaurant meals may contain 18 percent more [6].”
- Zero trans fat: Just because a label says “Zero Trans Fat,” doesn’t mean that there is no trans-fat in the product. The FDA allows for .5 grams/serving in products. Read the label. If the ingredients say partially hydrogenated oil, the products DOES contain trans fats.
- “Requirements for ingredient listings on processed foods have not been comprehensively updated since 1938
- Health claims on food labels (such as a food “supporting immunity” or “helping to maintain a healthy heart”) are not regulated by the FDA
- The FDA falls short in ensuring companies are complying with food labeling laws and regulations, and conducts only limited testing for the accuracy of nutrition information on labels. The Government Accountability Office gave the FDA failing grades for preventing false and misleading labeling in October 2008 [7].”
Do your homework and learn all the ways that companies try to get you to buy their products and don’t rely on government agencies, like the FDA, to provide full disclosure. Then you can make the best choices for you and your family.
Need help with your food labels? Or do you need help navigating the waters of lifestyle changes? I’m here to help. Contact me for a free Discovery Session where we will chat about your vision and goals when it comes to health and fitness. I will take the time to listen and understand where you are right now in terms of lifestyle and habits and I will work one on one with you to help you achieve success.
Sources:
1. http://www.goodhousekeeping.com/home/green-living/reading-food-labels-470201#ixzz26eqPDLLc
2. http://www.businessinsider.com/supermarkets-make-you-spend-money-2011-7?op=1#ixzz26gDycneM
3. http://www.goodhousekeeping.com/home/green-living/reading-food-labels-470201#ixzz26eqPDLLc
4.http://www.spryliving.com/articles/Label-Tricks/#ixzz26gK4FZuO
5. http://www.spryliving.com/articles/Label-Tricks/#ixzz26gKk9L8
6. http://www.cncahealth.com/explore/learn/nutrition-food/fooled-by-food-labels-9-deceptive-claims-to-watch-out-for#.VLcSqivF-So
7. http://www.cncahealth.com/explore/learn/nutrition-food/fooled-by-food-labels-9-deceptive-claims-to-watch-out-for#.VLcSqivF-So
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