The Nutrition Facts Label can be super overwhelming for people that don’t know what they are looking for. There is a lot of information on the label and most of that information is not something we are taught in school. Some of us know what fat, protein and carbohydrates are, but some of us don’t know why they are important and why we should look at those things.

To be quite honest, I do not pay a lot of attention to the Nutrition Facts Panel. I look below the label and look at the ingredients that are listed in the food. If you look below the label and at the ingredients, you can determine more about if this food is good or not.

A food can have 0 grams of sugar in it but still contain a lot of chemicals and preservatives. Even though it may not have sugar, it is still not a good food for your body. This is why I try to stay away from foods that are packaged with a label on it. It can be very misleading if we do not play close attention and know what to look for.

INGREDIENTS

All food companies are required by law to list all ingredients on the label that are in the food. I wanted to share with you some things I try to avoid. This is not an exhaustive list but hits the important ones.

WHAT TO LOOK OUT FOR AND AVOID

Hydrogenated oils
Soybean oil, canola oil, sunflower oil
Natural flavors
Coloring
Corn starch
Dough conditioners
Vegetable oil

SUGAR

There are 61 different types of sugar. SIXTY-ONE. That is a lot. They are listed below (1). You want to try and AVOID products with added sugar as much as you can. It is OK to eat sometimes, but not in every product that you eat. Added sugar has no nutrient value and only adds calories. It also tells your brain to eat more.

Agave nectar
Barbados sugar
Barley malt
Barley malt syrup
Beet sugar
Brown sugar
Buttered syrup
Cane juice
Cane juice crystals
Cane sugar
Caramel
Carob syrup
Castor sugar
Coconut palm sugar
Coconut sugar
Confectioner’s sugar
Corn sweetener
Corn syrup
Corn syrup solids
Date sugar
Dehydrated cane juice
Demerara sugar
Dextrin
Dextrose
Evaporated cane juice
Free-flowing brown sugars
Fructose
Fruit juice
Fruit juice concentrate
Glucose
Glucose solids
Golden sugar
Golden syrup
Grape sugar
HFCS (High-Fructose Corn Syrup)
Honey
Icing sugar
Invert sugar
Malt syrup
Maltodextrin
Maltol
Maltose
Mannose
Maple syrup
Molasses
Muscovado
Palm sugar
Panocha
Powdered sugar
Raw sugar
Refiner’s syrup
Rice syrup
Saccharose
Sorghum Syrup
Sucrose
Sugar (granulated)
Sweet Sorghum
Syrup
Treacle
Turbinado sugar
Yellow sugar

BETTER OPTIONS

Wheat Thins vs. Simple Mills

Wheat thins are commonly thought of as “healthy”. Well, they are NOT. A better option would be Simple Mills. It is not optimal by any means to substitute with Simple Mills, but it is BETTER. Some people will not give up their crackers, so if you need and want to have crackers then choose something with less ingredients/sugar/oils. You can get Simple Mills on Thrive Market! (I highly recommend getting a membership!)

Skinny Girl Protein Bar vs. Rx Bar

Protein bars in general are HORRIBLE. Most are filled with added sugars, preservatives, chemicals, etc. They are very good at marketing that they are a healthy choice for a post-workout snack. THEY ARE NOT. Rx bars are a great option if you want some added protein after your workout. With only 4 ingredients they provide your body with some great nutrition.

Tostitos vs Plantain Chips

Tostitos have a lot of added oils, sugar, and salt while providing little to no nutrition for your body. Plantain chips (make sure you get a good brand-check ingredients!!) are a much better option with only 2 ingredients- plantains and coconut oil. You can easily substitute these to dip in salsa or make a Taco Salad!

Whole Wheat Bread vs. Ezekial Bread

Bread is the ULTIMATE non-healthy food that is considered “healthy” among SO MANY people, even dietitians. I DO NOT recommend eating real bread. The ingredients list is mind-blowing with all of the chemicals, preservatives, sugar, and who knows what else. Ezekial bread is a great alternative if you can eat grains and want to enjoy toast or sandwiches. Ezekial bread has to be kept in the refrigerator/freezer so that it will not go bad- aka does not have preservatives. It does not have added sugar and only has grains in it. No surprises in the label!

I hope this helps you learn how to read a label and what is important to know about the label. Look for INGREDIENTS. The other stuff matters, but isn’t as important in my opinion.

That is all for now! See ya next week ? Don’t forget to subscribe to my email list for updates! Also, check out my YouTube channel to see videos about health and nutrition!

Rebekah