When it comes to making healthier choices at the grocery store, the best foods to buy are the ones without labels like fruits and vegetables. However when buying packaged foods, reading labels is a crucial skill. Food labels provide essential information about the nutritional content of products, helping you make informed decisions about what goes into your cart and, ultimately, your body. In this blog post, I will share some valuable tips to help you decode food labels like a pro and make healthier choices while grocery shopping.

Start with the Serving Size

The first step in understanding a food label is to check the serving size. This information is crucial because all the values listed on the label, such as calories and nutrients, are based on this serving size. Make sure to compare the serving size on the label with the portion you plan to eat to accurately gauge the nutritional content.

Check the Calories

Next, look at the calorie count per serving. Understanding the calorie content helps you manage your daily calorie intake. Keep in mind that the calorie needs vary from person to person, so it's essential to consider your individual requirements.

Examine the Nutrients

Pay attention to the nutrients listed on the label, particularly the ones you want to monitor or limit, such as saturated fat, trans fat, cholesterol, sodium, and added sugars. These should be kept to a minimum for a healthier diet.

Look for Fibre and Protein

Fibre and protein are essential for a balanced diet. Foods higher in fibre and protein help keep you full and satisfied. Seek out products with more dietary fibre and protein to support your overall health.

Understand the Percent Daily Value (%DV)

The %DV indicates how much a nutrient in a serving of the food contributes to a daily diet. As a general rule, aim for foods with a %DV of 5% or less for nutrients you want to limit (like saturated fat and sodium) and 20% or more for nutrients you want to consume in higher amounts (like fibre and certain vitamins).

Scan the Ingredient List

The ingredient list provides valuable insight into the product's composition. Ingredients are listed in descending order by weight, so the first few ingredients are the most significant contributors. Avoid products with long lists of unrecognizable additives or excessive sugars. Try to choose products with a short list of recognizable ingredients.

Understanding Food Additives

Food additives are substances added to food to preserve flavour or enhance its taste, appearance, or other qualities. While some additives are harmless, others may have negative effects on health, especially when consumed in large quantities. When reading food labels, it's essential to be aware of common additives and understand their potential implications.

While many food additives are deemed safe for consumption by regulatory agencies, some studies suggest potential health risks associated with certain additives, especially when consumed in large quantities over time. Stay informed about emerging research and make informed choices based on your health priorities and preferences.

Here are some key points to consider:

Identify Common Additives:

Familiarize yourself with common food additives and their purposes. Some additives, like antioxidants and preservatives, help extend shelf life, while others, such as flavour enhancers and colourants, improve taste and appearance.

Check for Artificial Colours and Flavours:

Artificial colours and flavours are often added to processed foods to make them more visually appealing or flavourful. Look for ingredients like "artificial colourings" or specific colour names (e.g., Red 40, Yellow 5) and "artificial flavours" on the label. Many synthetic food dyes have been banned over the years because of their suspected toxicity and carcinogenic properties. Specifically, watch out for these dyes:

Blue 2: there is some evidence that it causes brain cancer in rats.
Green 3: possibly carcinogenic
Red 3: studies showed that it causes tumours in rats, the FDA has recommended that it be banned however it is still used in some products

Consider opting for products with natural alternatives whenever possible.

Watch Out for Preservatives:

Preservatives help prevent spoilage and extend the shelf life of food products. While they're generally considered safe in small amounts, some preservatives like BHA, BHT, and sulfites may cause adverse reactions in sensitive individuals. Scan the ingredient list for preservatives and be mindful of any known sensitivities or allergies.

Be Wary of Sweeteners:

Artificial sweeteners are commonly used in low-calorie or sugar-free products as alternatives to sugar. While they can help reduce calorie intake, excessive consumption of artificial sweeteners may have negative health effects. Look for sweeteners like aspartame, sucralose, and saccharin on the label and consume them in moderation or better yet, not at all.

Watch Out for Hidden Sugars

Sugar can go by many names on food labels, such as sucrose, high fructose corn syrup, and dextrose. Be vigilant and choose products with lower added sugar content. Remember that ingredients ending in "-ose" often indicate sugars.

Mind the Allergen Information

If you have food allergies or sensitivities, always check the allergen information. Manufacturers are required to highlight common allergens like peanuts, tree nuts, dairy, soy, wheat, and shellfish in the ingredient list or separately on the label.

Don't Be Fooled by Packaging

Sometimes, colourful packaging and marketing jargon can be deceiving. Statements such as ‘low fat’ and ‘low sugar’ can lead us to believe that the product is healthier than it actually is. “Sugar-free” foods can still have 0.5 grams of sugar per serving and “low fat” foods can have up to 3 grams of fat per serving. If you are eating more than one serving then the sugar and fat can add up quickly. Rely on the information presented on the food label rather than the front of the package to make your decision.

Nutrient-function claims highlight the role of specific nutrients in maintaining bodily functions. For instance, a claim about calcium might state its role in bone and teeth health. Disease-risk-reduction claims, on the other hand, connect specific foods or nutrients to a reduced risk of certain diseases. Therapeutic claims, while less common, suggest a food or nutrient can treat a disease or improve bodily functions. In Canada, most approved therapeutic claims focus on cholesterol reduction and cardiovascular health.

Food manufacturers who want to include a disease-risk-reduction or therapeutic claim on their product must apply to Health Canada to have their claim evaluated and approved. Health Canada reviews the submissions and claims are authorized only if an extensive review of the scientific evidence indicates strong evidence in support of the claim.

Conclusion

Reading food labels is an essential skill for anyone looking to make healthier choices at the grocery store. By understanding serving sizes, calories, nutrients, ingredient lists, and more, you can confidently select products that align with your dietary goals. Armed with these tips, you'll be better equipped to make informed decisions and lead a healthier lifestyle through your grocery shopping choices.

References:

Smolin, L. A., Grosvenor, M. B., & Gurfinkel, D. (2020). Nutrition: Science and Applications. John Wiley & Sons.

A Shopper's Guide: How to Decode Food Labels for Healthier Grocery Shopping