Label Reading

How to Master Nutrition Labels and Grocery Shopping Like a Pro

I know that grocery shopping can feel overwhelming with so many products boasting health claims and eye-catching packaging. I've been teaching and guiding folks on nutrition for a long time and I still get caught up by the claims sometimes!Making healthier choices starts with understanding what's behind the marketing.  Whether you're aiming to reduce inflammation, support weight management, or simply eat more whole foods, understanding nutrition labels is great place to start.  Sure, we can all read them - but what are you looking for?  hint: know your health priorities

Here are a few of my expert tips on mastering nutrition labels and shopping  for better health.

1. Start with the Serving Size The serving size listed on the nutrition label determines the calorie and nutrient amounts. Many people overlook this, leading to unintentional overconsumption. Always check if your typical portion aligns with the serving size indicated. Also helpful in comparing products, 1/4 cup of granola in one brand can have the same nutrition content as 3/4 cup in another!

2. Examine the Ingredient List:  Ingredients are listed in descending order by weight, meaning the first few items make up the majority of the product. Look for short ingredient lists with recognizable, whole foods. Avoid products with added sugars, artificial preservatives, or hydrogenated oils.

3. Focus on Added Sugars: Sugar is often hidden under various names such as cane syrup, fructose, and dextrose. The American Heart Association recommends limiting added sugar intake to 25 grams per day for women and 36 grams for men. Check the "Added Sugars" line on the label to stay within your goals.

4. Don't Be Fooled by Marketing Claims Terms like "natural," "gluten-free," or "low-fat" can be misleading. Instead of relying on these buzzwords, always verify claims by reading the nutrition label and ingredient list.

5. Shop the Perimeter of the Store The outer aisles of the grocery store usually house the freshest and least processed foods, such as fruits, vegetables, lean proteins, and dairy. Fill your cart with these staples before venturing into the middle aisles for packaged goods.

6. Plan Ahead for Success Make a shopping list based on your meal plan to avoid impulse purchases. Consider batch cooking and meal prepping to set yourself up for success throughout the week.

7. Take Advantage of Nutrition Programs If you're looking to take your health journey to the next level, programs Healthy Habits can provide personalized meal plans and expert support. Sign up now, to take advantage of limited time offer that includes a free monthly 1:1 session with me, a nutrition analysis of your intake, and free analysis of your favorite family recipe.  Minimum 3 month purchase for just $50/month!

By applying these expert tips, you'll feel more confident navigating the grocery store and making choices that align with your health goals. Remember, small changes can make a big impact over time!