Nutrition Labels: How To Read Them

Back in the day, I was in the US Senate Labor and Human Resources hearing room when the Committee marked up what was to become to the Nutrition Labeling and Education Act, which produced the Nutrition Facts box. Everyone in that room knew there would be no funds, no support education. Consumers are confused and while everyone says they read labels and everyone says they want every kind of information possible on the label, I would bet that very few people have a clue about what the information means. Now we have the MyPlate program. MyPlate is simple enough. Half the plate should be filled with fruits and veggies but what do you do with a consumer who does not know a potato is a veggie, much less one that is packed with potassium, a nutrient of concern. I think a study would show that the more educated you are, the more disposable you have or the more sicker you are, the more you know about high school level nutrition, which is an oxymoron since most schools don't teach nutrition in their health package. My RD friends who specialize in pediatric obesity tell me that government cannot force people to change eating habits and it is clear government cannot educate consumers. When one person decides to change, then there is an opportunity. No silver bullets here. I am not optimistic. .And, BTW, the GOP House is ready to slash what funding is there for the neediest kids. Go figure?

I had a rule of thumb when shopping with my daughter when she was young: If she could read every ingredient in the list of ingredients on the label, we could buy it. She learned to look at labels and understand what was in the food products we bought and did not buy, and most importantly why. Today she is grown and I still stick to that rule and keep away from any partially hydrogenated of hydrogenated oil, saturated fats, sugars over 5 grams per serving, high fructose corn syrup, artificial colors and flavors, and preservatives. Mostly I stay with fresh whole foods, but when I buy prepared I am used to what brands I have come to trust over the years.

I priortize: serving size (if the serving is 3 cookies, divide 1/3 to get per cookie count) carbs fiber (to subtract from carbs to get net carbs) protein sugar, salt, calories If a food has too much sugar I don't eat it, or only take a very small serving, saving the rest for 'later'. Would like to see Glycemic Index of foods, like they have in other countries...

Its a shame the recommendation for fibre is so low, for optimal health at least 400 grams is desirable

This article makes no mention of labelling for genetically modified foods, which is non-existent in the U.S. unlike any other nation except New Zealand. There seem to be lots of cons for them and few pros. Foreign nations generally will not accept them as imports. 90% of all soy products, e.g., in the U.S. are genetically modified. A misstatement in this article is that only animal products have saturated fat. Coconut oil for one is 90% saturated fat but applauded by many nutritionists as very healthful.

That's why people who eat more meat and less carbs are very rarely overweight. Because you cannot overeat.

Then you don't know the price and you have to ask someone how much it costs.

and most of those foods don't even contain "sugar", they contain high fructose corn syrup or that and sugar as well.

Too right. Although you do get stickers on them sometimes. It broke my heart the day I discovered I had developed a deadly allergy to avocado!