As consumers, we are constantly bombarded with advertisements for “healthy” foods. Unfortunately, we cannot always trust that the health claims on food packages accurately reflect the true nutritional quality of the food. Looking past the health claims and reading the nutrition facts table and the Ingredients List will give you a much more accurate picture of nutritional value of the product.
In my experience many people read nutrition labels, but they often do not know what to look for. Here are a few tips to help you choose healthy foods:
Check the serving size. If you know the serving size, you can accurately compare foods to make the healthiest choice. Remember serving sizes are not standard. For example, some loaves of bread list the nutrients per one slice, while others list per two slices. You also need to compare the serving size to the amount you eat. People often eat more than the serving size on the label.
Look for added sugars. Many foods that appear healthy such as cereal, granola bars and fruit flavoured yogurt are high in added sugars. Added sugars do not include natural sugars in fruit and milk products. When reading a label it is important to remember that four grams of sugar equals one teaspoon. It is recommended that we do not exceed 48 grams (or 12 teaspoons) of added sugar per day.
This may sound like a lot of sugar but it adds up fast. One can of pop contains about ten teaspoons of sugar.
Watch for saturated and trans fat. It is important to limit these.