ThedaCare Lifestyle Medicine
Top 3 tips for Reading Food LabelsREMEMBER…the healthiest foods in the grocery store – fresh fruits, veggies, intact whole grains and legumes – most often come with no package or labeling. Strive to fill your cart with a higher percentage of these items. On the occasions when your food comes with labels, here are the most important items to look for:Go to the INGREDIENTS list first. If the ingredients comply with the LS 180 healthy eating rules, then you can take a look at the numbers.First 5 ingredients need not be…simple sugars/syrups, saturated fat, plant-based saturated fat, or trans fat AND if a grain, must be 100% whole grain.Don’t Believe the HypeNever, EVER believe the front of any package, box or jar…no matter how reputable, natural, organic, health-conscious, or otherwise credible you believe the company to be!Check the Nutrition Facts Label for these two important numbers:Calories from FAT – shoot for 20% or less.Note the calories per serving and then fat calories per serving. If the calories from fat are more than 20% of the total calories, don’t put the food in your cart. Reducing calories from fat decreases calorie density and saves room for more nutrient-dense food.Sodium – not more than the calories – remember, we are shooting for 1500 mg or less per day.We want the sodium in our foods to be in a 1:1 ratio (or less) with the number of calories per serving. 4:1 for condiments.For example, if the food has 100 calories per serving, then be sure the milligrams of sodium are 100 or less. If not, consider a healthier choice.Additional Shopping Tips:Buy the option with fewer ingredientsDon’t go shopping on an empty stomachUse coupons, weekly sales to stock up on non-perishable items…use your freezer to keep whole grains fresh for an extended time period.Plan, plan, plan…a weekly menu, make a list and stick to it!If you have a hard to find item – jot down the name of the store where you purchased it on the lid/box/jar.Ask yourself…does this look like it would occur in nature??2125980513715Have “fast food” in stock, such as frozen veggies, canned beans, instant brown rice, etc. ................
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