5 (Unexpected) Tips to Understand a Nutrition Label
Getting in the habit of looking at nutrition labels on packaged food is super important. While I strongly believe in focusing on whole and unprocessed foods that don’t actually have labels, it’s obviously not exactly realistic - or necessary - to stay away from them completely! There are a lot of great products out there that are healthy, delicious, and high quality. On the other hand, there are a lot of products that look and claim to be good for you on the label - gluten free everything, vegan, non-GMO - but actually have some things to be cautious of.
It’s about knowing what to keep an eye out for, so that you can be mindful of exactly what you’re eating, stay on track with your goals, and feel your best. These are a few of the most important things I look for on a nutrition label:
Ingredients: Okay so it’s not on the nutrition label EXACTLY (it’s under it), but without a doubt the absolute first thing I look at is the ingredients list. *What* you’re eating is #1 priority. If you’re struggling with things like low energy, brain fog, indigestion or gut health, stress, or in the words of Dr. Robin Berzin “feeling like crap syndrome” - focusing on the ingredients with the most nutrition available is the very first step.
My tip: Does this have 5 ingredients or less AND can I actually recognize every single one?
Added Sugar: Metabolic disorders, like insulin resistance related to PCOS, are triggered by excess carbohydrates and sugar. That excess sugar isn’t metabolized by the hormone insulin or used up by our cells, so it spikes blood sugar, which can start a domino effect of other symptoms: weight gain, androgen excess, headaches, and energy slumps. Not to throw your favorite health food store under the bus, (I love health food stores!) but this is especially a big thing to look out for on bars, crackers, cookies, drinks, and granola that have a lot of nice looking labels.
My tip: Stick to products with <5g added sugar (about 2 tsp)
Protein: Depending on what food it is, this may or may not be super relevant. I like to have a general sense of how much protein is in the food I’m eating, so I can make sure I’m getting enough at each meal. Protein helps build healthy muscle, stabilize blood sugar (and avoid things mentioned above), keeps you full, and promotes healthy hormone function. It’s something to keep in mind, so if this product doesn’t have a ton of protein you know you might need to pair it with something else.
My tip: >20% is an excellent source of protein and <5% is not considered a good source of protein
Micronutrients: This is helpful information to know for the bigger picture of your diet. If you’re buying and eating a lot of food that is a great source of specific vitamins or minerals, you know you’re in a good place. If you’re not, it may be something to check with your doctor to see what your levels are and if you need to focus on adding different food or supplements in. Big ones to look out for (and that are now required on every label) are: Vitamin D, Iron, Calcium, and Potassium.
My tip: The same as above applies. >20% is an excellent source and <5% is not a good source
Serving Size: Again, this is helpful information to keep in mind especially when you’re cooking or preparing meals at home! If everything outlined on the nutrition label looks good, but you notice the serving size seems like it’s meant for a 2 year old (really, like, when have you ever eaten something the size of a thumb?) you may want to look for something different. Similar to the ingredients list, I like to buy and eat food that packs the most punch - both when it comes to nutrition and satisfaction!
My tip: Be realistic. If the actual serving size is an amount that makes your eyes roll, focus on other foods you can eat more of and still stay on track with your goals: fresh produce, high quality protein, and complex carbohydrates.
If this is something you know you need extra support with, in my coaching program I can help you dive deep into your pantry and fridge. We’ll work together to identify what foods make YOU feel your absolute best, what foods you might need to avoid and why, ways to make healthy food delicious and enjoyable so you ACTUALLY want to eat it, and come up with a plan to integrate changes in your life consistently for the long term. We might even get to go on a food store tour together or give your fridge a makeover. :) Schedule your free consultation here.
Do you have any other tips to use when navigating nutrition labels? Do you look at them at all? Let me know in the comments below!
x, Caroline
