Navigating the grocery store can be overwhelming, especially with the myriad of food labels claiming to be “healthy,” “natural,” “low-fat,” or “low-carb.” However, it’s crucial to understand that these labels can sometimes be misleading, as many products might be packed with added sugars, sodium, or calories, regardless of their marketing claims. Dr. Ian Smith, a physician and bestselling author, sheds light on how to make informed choices.
Being able to read nutrition labels is essential for selecting foods that align with your health objectives, whether you’re aiming to manage your weight, lower your risk for chronic diseases, or enhance your intake of fiber and protein.
During his appearance on TODAY on April 27, Smith shared some key principles for interpreting nutrition labels. To help simplify this process, here’s a handy checklist to remember the next time you shop for groceries.
Start With Serving Size
The entire label is based on this serving size, so if you consume double the amount, you’ll also double all the nutritional figures displayed, Smith explains.
Check Calories
Calories give you a quick idea of how much energy you’re getting from the item, according to Smith. Understanding the calories per serving will help you maintain your desired intake.
Scan the Big 3
When examining nutrition labels, focus on these three components:
- Protein (a positive)
- Fiber (even better)
- Added sugar (a negative)
Read the Ingredients List
Ingredients are organized from the most to the least prevalent. The shorter and more recognizable the ingredient list, the better the food is likely to be. Here are some guidelines Smith recommends when selecting foods.
The 5-20 Rule
If a food has 5% or less of the daily value for an ingredient, it’s considered low, which is favorable for added sugar and sodium. Conversely, if it has 20% or more, that’s regarded as high; this is beneficial for fiber, protein, and vitamins.
Fiber-to-Carb Ratio Rule
Fiber should make up at least 10% of the total carbohydrates. For example, if a food has 30 grams of carbohydrates, it should contain no less than 3 grams of fiber.
Protein Check
Aim for 20-30 grams of protein in each meal and at least 5 grams in each snack, so seek out foods that help you reach these targets.
Added Sugar Cap
Choose foods that contain fewer than 6-7 grams of added sugar per serving.
