What To Look For In Nutrition Labels

Nutrition labels can sometimes be deceiving. Words like "natural," "low-fat," or "sugar-free" may sound healthy, but don't always be so. Here are tips on how to read nutrition labels and make smart decisions in the store.

1. Start with the Ingredients List

The ingredient list tells you all the things that are in your food. Ingredients are listed in order by weight, so the ingredients at the top are what you're mostly eating. Look for whole foods like oats, beans, nuts, or real fruits in the first several ingredients. The fewer additives and chemicals, the better.

2. Don't Ignore The Serving Size

A snack bar can say 150 calories, but only for half the bar. Always check the serving size and compare it to what you will realistically eat. Companies often make serving sizes smaller to make nutrition numbers look better, so it’s important to do the math.

3. Look Out for Hidden Sugars

Sugar can be under many names such as cane sugar, brown rice syrup, maltodextrin, fruit juice concentrate, agave nectar, and everything ending in "-ose". Even “healthy” snacks can have large amounts of sugar if you don't look.

4. Look at Sodium Content

Excess sodium is associated with high blood pressure. Processed foods usually have much more than we realize. Try to go for products with less than 140 mg of sodium per serving. Sauces, soups, and frozen foods are usually the saltiest.

5. Don't Listen To Front-of-Package Claims

Terms such as "all-natural," "light," "low-carb," or "immune" on the front of many packages may sound good, but companies can be hiding some less healthy details about the product on the back.