Words like "all natural", "multigrain" and "0 grams trans fat" automatically captured our eyes when we are exploring the shelves of grocery stores. But just because the label is decked out with all the right jargon does not necessarily mean that what is underneath the container is good for you. How do you know for sure what is healthy and what is not? Get a photo-flip the bag, box packed or around can, look at the list of ingredients and nutritional information, and use these tips to determine if a food is to the height of your first impression, or simply put a front.
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1. Trans Fats
When trans fat clogs arteries and increases bad cholesterol levels, it is difficult to justify eating even the smallest amount of things. But when you pick the products touting "0 grams trans fat" on their packages, it could still be some trans fat in food. Why? Food labeling laws allow the FDA food containing less than 0.5 grams of trans fat per serving to read 0 grams of trans fat on the label. Even if a food has 0.4 grams of trans fat per serving, after some portions, really bad fats can accumulate.
Outsmart Tag: Look for the words "partially hydrogenated" in the list of ingredients, trans fats code.
2. Multigrain
Eating more whole grains is a smart move, but eating foods "multigrain" may not get you closer to your goal of whole grain. "Multigrain" simply means that the product is made of various types of grains, which can include whole grains such as oats and wheat, but can also include refined grains like white flour.
Smarter than the label: Look for a minimum of 2-3 grams of fiber per serving on the nutrition panel. This is an indication that there is whole grain multigrain mix. Also check the ingredient list for wheat, oats, millet, brown rice or quinoa.
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3. Added sugar
Take a few extra seconds classification sugar. Simply scan the nutrition panel grams of sugar is not sufficient, as not all sugars are sabotaging your healthy eating efforts. Foods like milk and food-based real fruit have natural sugars. For example, a cup of milk contains 13 grams of sugar, but sugar is actually lactose, or milk sugar, no sugar it could spoon in the morning coffee.
More intelligent tag: If a panel of nutrition indicates no sugar foods, check the ingredients. If sugar is naturally occurring sweeteners will not listed. Words like sugar (obviously), brown sugar, honey, molasses, sucanat, concentrated fruit juice, syrup, malt syrup, maltodextrin and means that the product contains no added sugar.
4. All Natural
Do not be fooled - "all natural" does not mean organic. In fact, it usually means almost nothing except maybe drop a couple of dollars on a meal that does not offer great health advantages over competing brands.
Outsmart Tag: When buying organic foods, look for the seal of USDA certified organic, which means that the product contains ingredients that are 95% or more organic. Do not let the phrase "made with organic ingredients" stumble-phrase can be used when at least 70% of the ingredients are certified organic. Also note that junk food can be organic, too. Organic gummies are even straight-up sugar. Maximize your food budget by choosing organic whole foods, like fruits, vegetables, meat, milk and grains.
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5. Chemical Ingredients poll
When you get used to reading the list of ingredients, it is easy to become hyper-aware of what you are eating. That is fine, but do not get too worked up over fear sounding ingredients before knowing the facts.
Outsmart Tag: Some chemical sounding ingredients are completely safe and can actually help keep food fresh. These include:
Alpha tocopherol: Another name for vitamin E, an antioxidant that is used in wheat products and vegetable oils to prevent them spoiling.
Calcium Propionate: A preservative that is used in breads and rolls to prevent mold growth. Calcium is a mineral safe and beneficial.
Carrageenan: a thickening agent and stabilizer used in foods as ice cream, chocolate milk, and cheese, Carrageenan comes from a family of large molecules derived from algae digestible.
Citric Acid: Used to control the acidity in ice cream, sorbets and fruit drinks, citric acid is most abundant metabolite found naturally in citrus fruits and berries.
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