by Cathleene Filmore

Created on: October 12, 2008   Last Updated: August 12, 2010

Learning to read a food product label may seem time consuming, but it is actually quite simple and one of the fastest ways to change your diet. Most of the food on the grocery shelves claims to be "whole grain, healthy and to have no trans fats", but the Food and Drug Administration requires two clear-cut labels on each package. Bring your glasses with you to the grocery and you should have no trouble reading these labels.

Label Number 1: Nutrition Facts

Nutrition facts are clearly stated in the form of a chart printed on either the side panel or back of each package. The product manufacturer can virtually say anything it wants on the front, but the label by law must tell the whole truth.

In this nutrition chart the calories, fat, cholesterol, sodium, and sugar are all disclosed. When reading the calories consider your own personal diet. If you are trying to stick to a 1500 per day calorie intake, then 600 calories for one side dish is clearly out of the question.

Fat content should be under 5% of daily value, with 50% of daily value being a read flag. Cholesterol should also be under 5% of daily value. Sodium ideally should be well under 500 milligrams with 900 milligrams being a red flag. Sugar should also be as low as possible with 30 grams being the red flag here.

Label Number 2: Ingredients

Ingredients are the second part of the label. This is where the specific contents are listed. The contents are listed from largest quantity to smallest quantity. That means that if sugar is the first ingredient, then the product is high in sugar. There are a few things in this list that you really need to watch for.

Red Flag Items:

Avoid at all cost anything that contains hydrogenated oils in the ingredients. Hydrogenated oils are one of the worst fats you can eat. They are very difficult for your body to break down. Another ingredient to avoid at all costs is Red # anything. Red dyes are not only linked to cancer and food allergies, but they can cause hyperactivity in some children. MSG or Monosodium Glutamate is a flavor enhancer that is used in many foods. Some people have allergic reactions to MSG. Avoid any products with MSG.

Proceed with Caution:

If a products list of ingredients contains sugar, fructose, corn syrup or enriched white or wheat flour you should purchase it in moderation. Much research has shown that a diet high in sugars and low in fiber is clearly unhealthy. Enriched white and wheat flours may be high in iron, but they are low in fiber. Always be aware of your sugar intake and try to purchase products containing whole wheat flour.

References

http://www.fda.gov/Food/LabelingNutrition/default.ht m

Learn more about this author, Cathleene Filmore.
Click here to send this author comments or questions.