Get the Facts on Food Labels
The thing about eating eating a crispy apple, juicy tomato or a fresh peach is you know exactly what you’re getting. There are no hidden contents or misleading content claims. The same can’t be said for prepackaged foods. Prepackaged doesn’t always mean unhealthy or bad for you. Reading and understanding what the food label means will give you the knowledge to make smart food choices.
1. Start with the serving size.
2. Read the total calories and fat.
3. Use the percent Daily Values to help you decide how a particular food fits into your diet/meal plan.
- daily values are average levels of nutrients for a person eating 2,000 calories a day
4. Know the High and Low of Daily Values.
- 5% or less is low
- 20% or more is high
5. Notice the fat, cholesterol and sodium content.
- aim to eat less of these nutrients
- look for a low % Daily Value
6. Look for vitamins, nutrients minerals and fiber content.
- look for a high % Daily Value
7. Know the sugar content.
8. Know the meaning of the following terms that can be misleading.
- Low calorie, Low cholesterol, Reduced, Good source of…, Calorie free, Fat free/sugar free, Low sodium, High in…, Whole grain, Multigrain, Natural, Healthy, Zero trans fat, and High fiber.
9. Check the ingredient list.
- Food with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight. Those in the largest amounts are listed first.
At first it’s a little time consuming to take the time to read the labels while you’re shopping. Stick with it and the process becomes quicker. You learn the facts about the foods and brands you buy regularly and you will not have to read the label to know what you’re getting.
Sources: US Food and Drug Administration, ADA Complete Food and Nutrition Guide
Coffee
Lemon Water
Breakfast
Protein Smoothie
Overnight Oats
Lunch/Dinner
Quinoa, Corn and Black Bean Salad
Taco Salad with Cilantro Lime Dressing
Minestrone
Easy Bean and Rice Wraps
Spicy Asian Quinoa Salad
Baked Spaghetti Squash with Spicy Lentil Sauce
Vegetable Enchiladas with Bean Sauce
Snack
Apple with almond butter
Edamame Hummus with E2 crackers
Fruit salad with cinnamon and walnuts
Do you read food labels? Are there particular things on a food label you’re most interested in knowing? Do you have any additional tips or information to share about label reading?
Tagged: blog hop, clean eating, food and drink, nutrition, on the menu, plant-based diet, vegan, vegetarian, What's For DInner
I'm a wife, mom of 2, Swiftwick, FitFluential, Sweat Pink and Girls Gone Sporty Ambassador that is passionate about running, plant-based nutrition, fitness and an overall healthy lifestyle. Living a healthy life is not about perfection. It's about commitment, effort and progress! 
great post – very informative! best thing to do – buy food without labels!! fruits and veggies!!
Linz @ Itz Linz recently posted..Snow Day
Agreed! The majority of my foods are label free
jillconyers recently posted..A Guide to Reading Food Labels
Great tips! I agree with Linz – buy more fruits and veggies.
But if you are buying anything else, read everything! It may take you longer at the grocery store but it’s worth it.
Angela @ Happy Fit Mama recently posted..Quick Healthy Cooking with Organic Pizza
I agree Angela. The majority of my grocery list is label free. Read everything! So true! It’s amazing how companies get around food labeling laws with tricky wording.
jillconyers recently posted..A Guide to Reading Food Labels
I have just started to really look at food labels, it has been amazing to me the foods that say they are healthy or I thought were healthy really are not that healthy
Dana recently posted..Fitness Friday
Isn’t it amazing how companies get around food labeling laws with tricky wording. A little reading and it’s not so “healthy” or “fat free”.
jillconyers recently posted..A Guide to Reading Food Labels
Yes! I have actually learned that a lot of what I was eating was not healthy. Food labels are like another language, they really should make them easier to decipher.
Dana recently posted..Fitness Friday
I am a huge label reader. My only suggestion to your list is to move #9 up higher. I think some of the other details can be overwhelming to people just learning to read labels. If they focus on the ingredients and staying away from things they don’t understand, it makes things simple.
Great post!!
Carrie @ FamilyFitnessFood.com recently posted..Fitness Friday – my relationship with the scale
I know what you mean Carrie. I also think #8 might be better closer to the top of the list.
jillconyers recently posted..A Guide to Reading Food Labels
Lots of info!! Great post! I usually look for calories and fat but I also pay close attention to sugar and sodium. Also if there is too much on the ingredient list than I can pronounce then I walk away!
Fancy Nancy recently posted..Hitting the Reset Buton
My kids have gotten into the habit of reading labels. They’re limited on foods with too much sugar (all forms) and if it’s one of the first 5 ingredients they know it will most likely be a “no”.
jillconyers recently posted..A Guide to Reading Food Labels
I love that your kids are used to your healthy ways, I only wished that I liked to cook, and that convenience foods weren’t as easy as they are. On a good note though, I am purchasing less processed/boxed items! Baby steps!
SarahJeanne recently posted..Strangely Dim – my 16 mile L-O-N-G- run
I always think back to the time when I didnt read food labels and remember how awful I ate. I think once you start doing it, it gets a bit easier to start eating better. I am also like Nancy and totally look at sugar and sodium, it is a killer for me!
Courtney recently posted..A New Start
Sugar and sodium are at the top of my list too!
jillconyers recently posted..A Guide to Reading Food Labels
I read labels. Usually I look at the carbs, serving size & calorie count first. Although, I’m trying to buy more food that doesn’t have a label to read.
Rhonda @ Kids Running Wild recently posted..Meal Planning & I Blame the Girl Scouts
Carbs is at the top of my list too. The majority of my grocery list is label free. Makes it easy
jillconyers recently posted..A Guide to Reading Food Labels
I am a food-label whore! I have been reading labels for the past 10 years. I know everything about everything on those labels, LOL! What I find to be the most important thing to look at is FIBER and SUGAR content. I don’t buy anything with added sugar and I try to make sure my foods I purchase have ample amounts of fiber in them (well minus meats/seafood/poultry considering they DONT have fiber, lol). I also MAKE SURE there is no hydrogenated oils or fructose, corn starch, etc.
GiGi Eats Celebrities recently posted..MA! The Meatloaf… FACK!
HFCS is a deal breaker for me!
jillconyers recently posted..A Guide to Reading Food Labels
I read labels all the time which is why it ca ntake forever at the grocery store! It is amazing how much two similar prodcuts can differ — either different brands or different flavors/varieties.
Coco recently posted..How Can I Pray For You?
Agreed! It’s also amazing how companies get around labeling laws with tricky wording. I enjoy grocery shopping so the extra time doesn’t bother me.
jillconyers recently posted..A Guide to Reading Food Labels
I have found I am the crazy girl who reads every food label before I put it in my cart, but I am eating so much better now. Especially the serving size. I have to think realistically serving size is 2 cookies – Can I stick to that? No. Don’t buy them. Serving size is 24 crackers – Can I manage that? Yes, then they are a treat that can go in the cart.
Abby @ BackAtSquareZero recently posted..Mexican Lasagna
Serving size information could have been a post all on it’s own. I’m another one of those crazy label reading girls
jillconyers recently posted..A Guide to Reading Food Labels
Great and easy to understand post! I love it. I usually zone in on calories, fat, protein, and if I understand what the ingredients are.
Jen recently posted..Designer Whey Review
Thanks Jen. Add sugar and we have the same focus on label reading.
jillconyers recently posted..A Guide to Reading Food Labels
We do try to read the food labels as much as possible. Cutting down on processed foods more and more. We do look at the sodium, calories and fat mostly. And of course serving size.
Your menu plan looks awesome. I just got ours ready for the week, it will post tomorrow morning. I’m starting to cook more and more which was one of my goals for 2013.
Angie @ Losing It and Loving It recently posted..Workouts to Keep Warm
Great post, Jill! I read labels, too… the main things I try to avoid are high fructose corn syrup and hydrogenated oils (trans fat) as well as excessive sugar/salt. Or, as others said, buy as few processed foods as possible!
Laura @ Mommy Run Fast recently posted..Tapering for the half + Menu link up
HFCS is a deal breaker for me. It makes it easy when the majority of my grocery list is label free
jillconyers recently posted..A Guide to Reading Food Labels
I drive my hubby crazy with my label reading!
I even reread ones I have already read because many times they change them! Sneaky manufacturers! 
Jody – Fit at 55 recently posted..Blog Your Heart Out-Go Red for Women
My family finally accepts my “weirdness” (as my daughter’s friends call it)
You’re right! Isn’t it amazing how companies get around food label laws with tricky wording.
jillconyers recently posted..A Guide to Reading Food Labels
Great information! Sometimes in the name of time, skip the label reading but sometimes I’m really horrified with what’ in certain products.
Angie @ Asphalt & Trails recently posted..{shoe review} asics gel-noosa tri 8
Thanks Angie! It’s scary what some companies put in food.
jillconyers recently posted..A Guide to Reading Food Labels
Great post Jill! I do read food labels – first for the ingredients because of food allergies (me and my boys) and so I can also figure out what other “stuff” is in there. I also pay attention to calories, serving size, sodium and sugar mostly. But what drives me crazy about food labels is the font! It’s so hard to read sometimes.
Christine @ Love, Life, Surf recently posted..Let the training begin
Agreed about the front labels! Isn’t it amazing how companies get around food label laws with tricky wording.
jillconyers recently posted..A Guide to Reading Food Labels
Great tips! “Start with the serving size” is so true! Who knows what they think a serving is! I am big into label reading.
Joann @ Woman in Real Life recently posted..Menu Plan, 9/52
I know! And you know low calorie means you get to eat just 1 or a 1/4 c. That’s a serving?!?!
jillconyers recently posted..A Guide to Reading Food Labels
Thanks for your kind comments on my post! Any tips for how to get your badge onto my blog? I’ve been trying to figure this thing out for months (another linky featured me, and I haven’t been able to figure out how to get their badge, either : (
I’ve tried pasting the code, copying & pasting the badge, adding a gadget – all sorts of things, but nothing seems to work.
I did put a linkback, tho.
I’m feeling technically challenged about now. Appreciate any help. Thanks : )
Anna@stuffedveggies recently posted..Make Sauce Tonight, Have Easy Meals for a Week!
Hi Anna. What blog platform do you use? I’m not familiar with blogger but if you’re WP I can probably help. Also, have you tried asking the FB group. I think a few people have shared how to add the badge to their blog sidebar. We’ll figure this out
jillconyers recently posted..A Runner’s Guide to Exercise Induced Asthma
I’m on Blogger. And, I am perhaps the only person who has a blog but does not use fb ; ) I was thinking to just add the button to the post – but I’ve tried with several buttons & just can’t figure out how it works. Maybe someone reading this can help ?
Anna@stuffedveggies recently posted..Make Sauce Tonight, Have Easy Meals for a Week!
I’m new to your blog. Very nice pictures and meal planning! I see you are doing a 50K/ 50 miler. Is it your first? which one are you doing? I am a reformed ultra runner
Sticking to 50Ks and marathons now, but I still follow results for the longer ones. I look forward to hearing about yoru races.
Hi Clea and welcome! I’m running both with a 50 miler in the fall being my big running goal of the year. My original plan was to run the 50 miler this summer but recently decided to train for a fall instead. Still looking for a race that is relatively close to Cincinnati. Both the 50K and 50 miler will be my first. The closest I’ve come to running an ultra was running 31 miles during a 12 hour 2-person relay with my husband. Which we placed by the way
I welcome any tips for training. Some days the goal is daunting!
jillconyers recently posted..A Guide to Reading Food Labels
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