All processed and packaged foods sold in the United States are required by law to have nutrition labels that list ingredients, key nutrients, and certain additives. These labels are intended to help Americans make informed choices about what they eat. But creating confusing fronts and backs of quantities or making a long list of unfamiliar ingredients can be scary. Yahoo Life’s girlfriend Natalie Rahhal presents a guide to what to look out for when reading nutrition labels.
video transcript
Natalie Rahal: Processed and packaged foods are required by law to have nutrition labels. Ingredients, key nutrients, and specific additives are listed, and if you know how to read them, you can get helpful hints on the nutritional value of the product.
First, let’s check the quantity. Although the package appears to contain a single dose, it often actually contains multiple doses. Therefore, be sure to check the amount in each container.
Now let’s check the first few ingredients. Generally, the fewer ingredients listed, the less processed the food is. But even if you have a laundry list of ingredients that sounds scary and scientific, the first ingredient is the main ingredient. Therefore, if they are foods such as meat or soy protein, fruits, nuts, or vegetables, the product likely has some positive nutritional value.
Third, look at the percentage of saturated fat, fiber, protein, and sugar. One registered dietitian we spoke to said choosing foods that are high in fiber, low in added sugar, and low in saturated fat, especially for most people who don’t have diet-related health issues. If you aim for , it will help your overall health, he said.
Sugar is known as a fast-acting fuel, giving you a spike in energy, but then a crash. Sugar is also associated with increased risk factors for diabetes, obesity, and even some cancers. However, fiber and protein are slow fuels, giving you more sustained energy. Fiber keeps you feeling full for longer and promotes a strong immune system, improved gut function, and positive effects on brain and mental health.
Finally, don’t be fooled by advertising. Many products may say “low” or “no” on the front packaging, but this is because less nutritious additives are used to flavor the food instead of fat or natural sugars. , these labels don’t mean much.
But the most important thing, say nutritionists, is not to try to cut calories, but to take breaks and think of nutrition like an addition problem. After all, we have to eat to survive. Therefore, it is better to look for foods that are nutritious and give you energy.
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