It seems many are overwhelmed when faced with the dreaded "Nutrition Facts" and "Ingredients" list on a food's package, so I've gathered some tips that I hope you keep in mind when grocery shopping and even eating. I may expand on this as time continues.
1. When reading a food's Nutrition Facts label, first look at its Serving Size. It's found at the top of the label and the label is based on this amount. It's important to visualize what this amount looks like. If you're unsure, count or measure 1 serving size when you get home. Be mindful of the number of servings you eat in one sitting.
2. The percentages (%) going down on the right side of the Nutrition Facts label are based on a 2000-calorie diet. If you typically eat fewer than 2000 calories (more common in women), slightly increase the percentages. If you typically eat more than 2000 calories (more common in men), slightly decrease the percentages. This relates it to you.
3. Aim for the %Saturated Fat to be less than 10.
4. If the Trans Fat reads more than 0g, it's best to put the food back on the shelf. If the Ingredients list includes "partially hydrogenated _______," it's best to at least consider putting the food back on the shelf.
5. Aim for the Dietary Fiber to be at least 3g when eating a grain-based carbohydrate. Two is okay too. It's not as good as three, but it's better than one.
6. The fewer the ingredients, the better.
7. If the first ingredient is flour, aim for "whole wheat flour" or "100% whole wheat flour." Everything else ("unbleached," "enriched," "multigrain," "wheat flour") is either not a whole grain, a marketing ploy, or both.
8. If you look at the very last ingredient on the Ingredients list and see it's something you can easily pick up in the grocery store, the food is more likely a good choice.
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