How to Read Food Labels and Make Informed Choices

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    Nutritionist Tips

    How to Read Food Labels and Make Informed Choices

    Navigating the world of food labels can be overwhelming, but it's crucial for making informed dietary choices. This article offers expert insights on deciphering nutritional information, from focusing on protein content to utilizing AI for ingredient analysis. By understanding how to read food labels effectively, readers can tailor their choices to their specific health goals and prioritize important factors like calorie and sugar content.

    • Focus on Protein for Satiety and Fat Burning
    • Tailor Label Reading to Your Health Goals
    • Use AI to Analyze Ingredient Lists
    • Prioritize Low Calorie and Sugar Content

    Focus on Protein for Satiety and Fat Burning

    The #1 thing that I have clients look at on a nutrition label is the grams of protein. A food that derives 30-40% or more of its calories from protein will be satiating and promote fat burning. The easiest way to determine if a food is a high protein source is to add a zero to the grams of protein. Compare that number to the calories per serving. If it is equal to or greater than the calories per serving, you know that 40% or more of the calories are coming from protein. This will be a food that makes you feel full and helps your body burn fat, NOT store it.

    Amy White
    Amy WhiteNutritionist & Life Coach, The Simplicity of Wellness

    Tailor Label Reading to Your Health Goals

    When reading food labels at the grocery store, it depends on what you are focusing on for your health. If your goal is heart health, you would focus more on sodium, fat, and fiber. If it is for diabetes, you concentrate on these items, plus total carbohydrate grams. If your focus is weight loss, you would look more at calories, sodium, fat, fiber, and protein. With food allergies or Gluten Intolerance, you should focus more on the ingredient list.

    A good rule of thumb is that under 5 grams total fat, 0 trans fat, more than 3 grams of fiber, less than 300 mg sodium, and less than 10% added sugar is a good product. Also, the first three ingredients on a food label are the most prevalent.

    Elizabeth Berkey
    Elizabeth BerkeyRegistered Dietitian and Diabetes Clinician, The Diabetes RDN

    Use AI to Analyze Ingredient Lists

    One of my best tips for reading food labels and making informed choices at the grocery store is using ChatGPT. I've started scanning ingredient lists and labels into ChatGPT and asking it to quickly summarize what's good, what's questionable, and if there are any hidden additives or sugars. It saves a ton of time and helps you catch things you might otherwise overlook.

    When reading labels, people should pay close attention to the first few ingredients listed, as they make up the bulk of the product. So if those ingredients aren't good or you have no idea what they are, it's best to skip that product!

    Jeff Michael
    Jeff MichaelEcommerce Business Owner, Supplement Warehouse

    Prioritize Low Calorie and Sugar Content

    When choosing foods, I first look at the total number of calories and try to find options that are generally not high in calories.

    Then, I examine the fat content and select foods with lower fat levels.

    I also pay attention to added sugars. I prefer foods that have no or little added sugar.

    My main recommendation is to avoid added sugar to prevent blood sugar spikes and the inflammation that can result.

    Mia Kazanjian
    Mia KazanjianPhysician