Mindful nutrition
on reading labels
In this edition of my mindful nutrition series I would like to focus on food labels. I read an article (linked below) a few weeks ago and it reminded me of the early nutrition label classes I took during nutrition coach training and grad school. The article showcases a few international food label success stories and illustrates the importance of making food/nutrition labels easier to understand and more direct.
For many people, a simple change to how nutrition labels are presented is a nudge towards accessing healthier foods and making healthier decisions. I want to be clear that, in the world we live in, our ability to choose to eat healthily is impacted by many variables that are out of our control. For example, current food systems tend to favor the profit goals of big companies rather than prioritizing our health, leaving us surrounded by ultra-processed food choices with little education on how to navigate the options through a health lens. However, while we lack control over the factors impacting food systems, I believe it is never a bad idea to increase our nutritional awareness so that we are well equipped to make decisions that support our personal health.
Below I listed a few questions that I ask myself when reading food labels. You might notice that these questions have little to do with fat, sugar, calorie and carb content. Rather, they’re focused on the nature of the product itself, what it is made up of, and how it is produced. This is because my food philosophy starts with consuming products that are less processed and mostly made with whole food ingredients. Consider the fact that an apple has the same amount of calories as a snack pack of pretzels. Do you think those two products contribute the same nutritional value to the body? I love a pretzel pack just as much as the next person, but I think it is important for us to venture beyond calorie driven diet-culture rhetoric and truly understand what we consume.
What is the first ingredient on the ingredient list? Ingredients are listed by highest content to lowest content amount. For example, if sugar or a sugar substitute is one of the first ingredients on the product’s ingredient list, then the product mostly contains sugar.
How many ingredients are listed? I like to consider how many ingredients the product would take me to make at home and compare that to how many ingredients were used to make the store bought version. I question why were so many extra ingredients used?
Do you know what each ingredient is? According to me, a key part of empowered eating is knowing what I am eating. Usually, if I don’t know what the ingredient is or how to pronounce it in my native language, then this tells me a lot about the product and how it was made.
How many servings does the product contain? This is just a reminder that even “healthy” products can become unhealthy very quickly when consumed in large portions.
You should consult your doctor before making any changes to your diet. If you are dealing with a health or dietary condition, then your list of questions might look wildly different than mine. We are bio-individuals and have unique needs. My tips are only meant to inspire nutritional awareness in anyone who is looking for additional support. I believe that eating and fuelling your body should be enjoyable and leave you feeling healthy and empowered!
In next month’s edition, I’ll dive into grocery store marketing tactics and discuss my tips for navigating my weekly shopping trips. Be sure to share my newsletter with friends and family who might be interested in this topic.