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 Grocery Decoding
As consumers, we
need to take charge of our own health!
Health is low on
the priority list of most food manufacturers. Profit is their bottom line.
Therefore, much of the food inside those attractive, convenient
packages is actually substandard. They also contain preservatives to
lengthen shelf life. Most of their capital goes into
advertising, including elaborate packaging and media spots.
The healthiest
foods can be found around the store's perimeter. The processed foods
are generally in the isles. When you shop, use your
Guidelines
& Shopping List. This list will keep
you on target.
If you have a grocery
store near you that specializes in healthier food choices, you may
have an easier time finding the standards you seek. However, the
words, "Healthy," "Organic," "Low Fat," "Sugar Free," etc., on the
front of the package, are merely advertising. The sad fact is that
packaging is often intended to mislead.
Would that we were
all happy home chefs, preparing our own wholegrain granolas,
wholesome sugarless cookies and fat free yogurt cheese, but
eventually the siren of convenience lures us down the grocery isle.
There, we navigate a minefield of hidden questionable fats and
sugars.
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The savvy shopper
learns to read the food labels, required by the government to
protect the consumer. The nutrition label on the back of the package
contains the FACTS!
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Pocket Change Label
Reading
When deciding between
similar items, i.e., ice creams, milks, cottage cheeses, crackers,
etc., use the following checklist.
The average serving
size for solid food is an ounce (28g), 1/2 cup for ice cream and 1
cup for liquids foods such as milk.
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Because obesity is the greatest nutritional health concern (in
the West) today, the first and foremost consideration is
calories. After making sure the serving size is exactly the
same, buy the food with fewer calories.
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The next consideration is trans fat -- it should be 0g. There
should be no "hydrogenated" anything in the ingredient list.
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Next is saturated fat -- it should be less than 3g per average
serving.
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Next is sugar -- it should be less than 4g per average serving.
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Next fiber -- it should be at least 1g for every 10g of
carbohydrates. For example, 40g carbohydrates should have at
least 4g of fiber.
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In
baked goods, look for wholegrain as the first ingredient listed.
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Look for a little protein in your predominantly carb foods. This
slows their entry into the bloodstream.
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Read the list of ingredients. Look for undesirable ingredients
such as high glycemic sweeteners.
Label Reading Exercise
Let's
practice.
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Here is a 1C
serving with 5g of saturated fats. Ideally, it should be 2g
or less.
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There are 2g
of trans fat, (not good). It should be 0g.
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If you watch
your sodium, it should be under 200mg per serving. This is
high at 660 mg.
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There is no
fiber.
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The sugars are
a little high. You want them under 4g per serving.
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This
item has 3g of
saturated fat which is slightly high.
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The fiber is
very high, 9g to the 22g carbohydrates.
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The 4g of
sugar is borderline, but acceptable.
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This would
be a good food, but the sodium is through the roof!!!
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Better to
make your own chili and beans.
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At .5g, this
has very low saturated fat, and it has 0g trans fat.
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The fiber
is good with 1g to 8g of carbohydrates.
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The sugar
is relatively low at 1g per serving.
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The chicken
provides some protein.
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If you are
not watching your sodium, this as an acceptable food.
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However, it
would be better to make your own chicken soup.
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