by Dr. Madelyn Fernstrom
If you’ve read a food label recently, you might compare it to an encyclopedia entry. So much information packed into such a tiny space!
And it’s not just reading the label – but translating this information to support an informed choice. A lot depends on your own personal needs.
- Trying to lose or gain weight? Serving size and calories matter most.
- Eating for heart health? The amount and type of fat are key.
- Blood pressure issues? Salt is a primary concern.
- Diabetic? Sugars take on major importance.
Don’t be fooled by “front of the package” information that seems like a short-cut to the back panel label. The information on the front is not regulated by the FDA, and often more of an eye-catcher than a source of accurate information. Words like “good source of whole grain” and “supports a healthy immune system” sure sound healthy, but don’t mean a lot when it comes to nutrient-rich foods.
A good rule of thumb is to start at the top of the label. Look at the calories and serving size – and how many servings are in the whole package. Feel free to adjust the recommended serving size – and downsize if you want less. A one cup standard portion of brown rice (at 200 calories per cup) might be too much for a side-dish, but cutting that to ½ cup serving can be just right.
With a little practice, label-reading becomes quick and automatic. It’s worth the effort!
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