Dissection of a Food Label

How to read a food label:

  1. READ the ingredients.  Scan the ingredients to avoid any animal products including meat, egg, dairy, cheese, butter, whey, cholesterol, fish, shrimp, etc.  Also look for added sugars, oils and refined flours.  You want to see whole and unrefined grains and ingredients with no added chemicals.  If you can’t pronounce it, it is most likely not good for you. This is where I pull my phone out and search the ingredient online right in the store.  You will be shocked what you find when looking up chemicals and other listed ingredients.
  2. CHECK the serving size and servings per container.
  3. LOOK at calories from fat. Try to choose products that have 15% or less total calories from fat (1 gram of fat has 9 calories).
  4. CHECK sodium content.  Ideal sodium content would be for the mgs of sodium to be equal to or less than the number of calories per serving.
  5. CHECK fiber amount.  Aim for ratio of fiber to total grams of carbohydrates per serving to be 1.5 grams.
  6. CHECK added sugars.  You don’t want any added sugars if possible.  The World Healthy Organization guidelines are maximum 25 grams (6 tsp) of added sugar per day.

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