How to Read Nutrition Labels

Part 2

Ingredient Do’s and Don’ts
Part 1 of How to Read Nutrition Labels discussed how to analyze the numbers (if you missed that installment, check your inbox for exactly 2 weeks prior to today or email me). This second installment focuses on the list of ingredients: The good, the bad, and the disgusting. You read “multi-grain” on the front of the box and instantly think it must be good for you, right? If so keep reading, because you may be getting swept up by all the “healthy” marketing out there instead of giving your body the nutrition it really needs!

The Break-Down
First thing you need to know and remember when reading the list of ingredients in any product is the ingredients must be listed in order of quantity, so the major ones come first. When checking a label on bread, for instance, you want to see that the first ingredient is whole wheat, oats, or some other grain. Note that "whole wheat" means "whole grain," but not all brown-colored and "multi-grain" breads are made of whole grain. So...when you’re about to stock back up on that multi-grain bread you’ve been eating for the last 6 months, be sure to look at the first ingredient on the list. You’re better off consuming a whole-grain bread than a multi-grain one that has “enriched bread flour” as its leading ingredient.

The Good
When searching the ingredients list, these are just some of the words you want to see at the very top (as in top 3): Whole grains, whole oats, whole rye, or any other grain with the word ‘whole’ preceding it. In keeping with the whole theme, try to only buy products that list whole foods as the primary ingredients. So with yogurt, for example, make sure the first ingredient is non-fat milk instead of something you’ve never heard of before. Same goes with packaged foods and frozen meals. The bottom line is you want to get as basic as possible with the foods you eat. If you notice they contain a concoction of strange-sounding ingredients, put it down and walk away!

The Bad...and Disgusting
So you know by now to eat whole foods as much as possible. Now for the don’ts (unfortunately as in life, there are many and I will list the most important ones here only). Watch for hidden sugars right off the bat. Sure something says it’s good for your cholesterol and low in fat, but what about the sugar content? Yogurt is the perfect example of this. Yoplait Lite is low in calories and fat and high in protein, but loaded with sugars. If you start your day off with a 100-calorie cup of the stuff you probably think you’re doing your body a favor, but you’re likely setting your blood sugar levels up for disaster the rest of the day. You’re better off sticking with the Greek 0% kind and adding a small amount of agave nectar or honey (natural sugars that won’t spike your blood sugar). Nutrients that end in ‘ose’ are all forms of sugar, some of them worse than others. To keep your sugar levels in check, just remember that 4 to 5 grams of sugar is the equivalent of one teaspoon and you want to try to consume less than 40 grams of sugar per day.

Next up: Trans fats! You may think America has begun to get a hold on trans fat, but in actuality companies have just gotten better at hiding them. Anytime you see ‘partially hydrogenated cottonseed and/or soybean oil,’ ‘monoglyceride,’ or ‘monodiglyceride’ for instance, it’s trans fat. Consuming it once in a while is probably fine, but if it’s in something you eat on a daily basis you may want to think about switching products. A little surprise example for you are protein bars. While protein is definitely good for you and your muscles, check out your bar of choice and be sure it’s not hiding some bad fat in there. If you’re like me and consume protein bars often, that tiny amount of partially hydrogenated stuff could add up fast. Just try to look for a balance and avoid saturated fat as much as possible. Choose vegetable, canola, safflower, sunflower, and olive oils instead.

Other things to consider: Artificial colors and sweeteners are up for debate right now in many products. Some argue the health impacts of consuming mass amounts of them are critical, others say the evidence is inconclusive. I say: “Moderation, moderation, moderation!” As with anything, as long as we don’t consume bad stuff the majority of the time we’re better off. As I tell my clients, practice the 90/10 rule: If you eat well 90% of the time, you can have a treat 10% of the time. Just be sure to make it a real treat, not a week-long binge! Of all else fails, promise yourself you’ll get back on the healthy-eating horse tomorrow, and MEAN IT!

Meet the Trainer

Crystal is a certified personal trainer through the
National Sports and Conditioning Association (NSCA).
She has a passion for helping others live a healthy lifestyle and coaching them to push their limits beyond what they think they are capable of.