How to Read Food Labels - Whole Health Designs

Understanding food labels is essential for making informed dietary choices. When you approach a product, the first place to look is the nutritional information panel. This panel typically provides details such as serving size, calorie count, and nutrient breakdown, including fats, carbohydrates, protein, vitamins, and minerals.

Pay close attention to the ingredients list, which is usually found beneath the nutritional information. Ingredients are listed in descending order by weight, meaning the first few items are the primary constituents of the product. Look out for hidden sugars, unhealthy fats, and artificial additives that may be lurking in the list.

It's also essential to consider the percentage of daily values (% DV) indicated on the label. This figure helps you assess how much a serving contributes to your daily intake of nutrients based on a 2,000-calorie diet, a guideline that may vary according to individual energy needs.

Moreover, keep an eye on specific claims. Terms like "low-fat," "sugar-free," or "organic" can be misleading, so it's critical to read the label thoroughly to understand what they truly mean.

By familiarising yourself with these key aspects of food labels, you empower yourself to make healthier choices that suit your lifestyle and dietary needs. At Whole Health Designs, we believe that knowledge is a crucial ingredient in nurturing your overall well-being.

How to Read Food Labels: A Guide by Whole Health Designs

Understanding food labels is essential for making informed dietary choices. When you navigate the aisles of your local supermarket, take a moment to decouple the various elements of the food label to empower your health decisions.

1. Ingredients List: The ingredients are listed in descending order by weight. Pay attention to the first few ingredients, as they make up the majority of the product. Look for whole foods like fruits, vegetables, and whole grains, while being cautious of added sugars, preservatives, and unhealthy fats.

2. Nutritional Information: This section provides a breakdown of calories, macronutrients (carbohydrates, proteins, and fats), as well as micronutrients (vitamins and minerals). Familiarise yourself with serving sizes; many products contain multiple servings, which can easily skew your intake if not noted.

3. % Daily Value (%DV): This percentage shows how a particular nutrient in a serving fits into a daily diet. A %DV of 5% or less is considered low, while 20% or more is high. Use this as a guide to assess whether a product is a good source of nutrients or if it might contain excessive amounts of certain components, such as sodium or sugars.

4. Claims and Labels: Be wary of health claims like "low-fat" or "sugar-free." These terms can be misleading; a snack may be low in one nutrient but high in others, such as artificial additives or unhealthy fats. Always cross-reference with the ingredient list and nutritional information.

By arming yourself with these tips, you can navigate food labels with confidence, supporting your journey towards a balanced and nutritious diet. Remember, knowledge is your best ally in achieving whole health!