What Advice Helps Clients Understand Nutrition Labels Better?
Nutritionist Tips
What Advice Helps Clients Understand Nutrition Labels Better?
Ever wondered what the experts have to say about reading nutrition labels effectively? In this post, renowned Nutrition Coach and experienced Physician Assistant share their insights. The first tip advises readers to focus on the serving size, while the final piece of advice highlights the importance of recognizing whole foods. Stay tuned as we uncover four invaluable pieces of advice to make smarter dietary choices.
- Focus on Serving Size First
- Prioritize Top Nutritional Requirements
- Check Ingredients Over Nutrition Facts
- Look for Recognizable Whole Foods
Focus on Serving Size First
When it comes to reading nutrition labels, I always tell my macros clients to start by focusing on the serving size first. It's so easy to overlook, but if you're not paying attention to that, you might end up consuming way more calories, sugar, or fats than you realize. After that, check the ingredients list—the fewer ingredients, the better, especially if they're whole foods. Watch out for hidden sugars and additives that are often listed under different names. Lastly, I recommend focusing on fiber and protein, as those are key to feeling full and satisfied!
Prioritize Top Nutritional Requirements
As a physician-assistant, I'm often working closely with nutritionists to develop a diet plan for patients. Changing what you eat can be overwhelming, so I always advise patients that a small shift is better than nothing. When reading nutrition labels, it's good to remember that perfect is the enemy of good. To drive home the value of various nutritional requirements, I'll help them make a Top Five list. This prioritization helps them understand the most important things to keep in mind when choosing items at the grocery store. It makes it easier, especially when a label might have conflicting value. For example, an item may be high in protein, which they're looking to increase, but also contain a lot of sodium. Checking their list lets them know which is more important for them to focus on.
Check Ingredients Over Nutrition Facts
One piece of advice I often give clients is to focus on the ingredient list, not just the nutrition-facts panel. The ingredients are listed in descending order by weight, so the first few ingredients make up the majority of what's in the product. Look for whole foods you recognize and avoid artificial additives. If the first ingredient is sugar, corn syrup, or white flour, keep looking.
Pay attention to serving sizes. A tiny serving size can make a product appear healthier than it really is. For example, a granola bar with 5 g of sugar but a serving size of 1/2 bar may actually have 10 g of sugar if you eat the whole bar. Compare nutrition info based on the same serving size to accurately evaluate options.
Watch out for misleading claims on the front of the package. Terms like "natural" or "healthy" are not regulated and are often meaningless. Only believe claims verified by a third-party certifier like "USDA Organic" or "Non-GMO Project Verified." And be wary of health halos—a yogurt with candy or granola may not actually be that nutritious! Read the fine print to know exactly what you're buying.
Look for Recognizable Whole Foods
One piece of advice I give clients is to focus on the ingredient list first before looking at the numbers. I tell them to look for whole, recognizable foods and avoid products with long lists of artificial additives, sugars, or unpronounceable ingredients.
Additionally, I emphasize checking serving sizes, as they can be misleading. This approach helps them make more-informed, healthier choices by understanding the quality of the ingredients rather than getting distracted by marketing claims on the front of the package.
