Develop your ability to confidently and clearly read food labels. To help you make better, more informed food choices, this easy-to-use guide breaks down ingredient lists, serving sizes, nutrition facts, and hidden additives. This guide will make it easier for you to understand food packaging, whether you're trying to eat healthier, cut back on processed foods, or watch how much sugar you consume.
Reading Labels: Understanding Fats, Cholesterol, and Sodium
When examining the fat content of a product, pay attention to the fat's type. Select foods that include more monounsaturated and polyunsaturated fats, which are beneficial to the heart. Restrict your consumption of saturated fats, which are readily located in meats and dairy products, since they increase LDL (bad) cholesterol and can enhance your risk of heart attack or stroke by promoting the formation of blood clots. Trans fats are even worse than that—they not only increase LDL but also decrease HDL (good) cholesterol, so they are particularly bad.
Sodium is another that needs to be watched. Consuming excessive amounts of sodium will cause high blood pressure, a big risk factor for heart disease. The American Heart Association suggests limiting sodium to 1,500 mg per day. Most packaged foods and processed foods—such as canned soup, frozen dinners, and salad dressings—are loaded with concealed sodium. To decrease intake, use fresh or frozen vegetables and think about making your own dressings and sauces at home.
Front-of-package (FOP) labels
Front-of-package (FOP) labels are frequently the initial item that buyers notice when they are reaching for a product and may significantly sway purchasing decisions in a matter of seconds. Because of this, FOP labeling has been a contentious arena, where food companies and health professionals tend to disagree. Brands will accentuate good features—such as "low fat" or "rich in fiber"—in order to market their brand as healthy, bypassing less desirable information, including high sugar or sodium content. These discretionary claims have the potential to deceive consumers into thinking that a product is healthier than it is. While the Nutrition Facts panel is tightly controlled by the FDA, FOP claims are more loosely regulated, allowing companies the opportunity to influence perception. Mandatory warning labels—red symbols or traffic light labeling—have been considered in some countries to more clearly alert consumers to high sugar or high fat content. Proponents say that mandatory, uniform FOP labels in America might spur healthier products and offer better direction to consumers.
Top comments (0)