Learning the Labels

As we walk down the grocery aisle looking for something that tastes good, we read the labels to make sure that it is good for our body. Labels are very handy when checking for quality sustenance, but can also be easily misinterpreted. I have myself eaten more than I thought was in a box of goods just because I wasn’t looking for the right information.

What to look for

First, start with the serving size and servings per container. Most food products have multiple servings per container (especially when it comes to drink containers), and you don’t want to over or underestimate what you’re taking into your body. This brings us to the daily value (DV) that will be listed. Here you’ll see the essentials listed for your convenience. Be aware that DV is rated at a 2,000 calorie diet, and that may not be your particular calorie limit. Now, also keep in mind where all those calories are coming from. Are they from fats, sugars, or maybe proteins? Just because there are calories in a product, doesn’t mean that they are the ones you’re going to want to put into your fitness diet.

Carbs, sugars, and proteins

Carbohydrates come in a variety of forms. Sugar is the simplest, usually offering a “hot energy burn” that doesn’t last long. Most times, these sugars will leave you with empty carbs that provide no value to your body, so try to avoid them as best as you can. Then you move upwards to the complex carbohydrates, such as starch in bread and sweet potatoes, which will offer fuel for a longer period, and often require your body to use energy to digest and metabolize them. The third source of carbohydrate is fiber. This is your optimal source of carbohydrate, and is found most popularly in oats and wheat. When scanning those labels, make sure that if the product has carbohydrates in it, that fiber is present as a portion.

Proteins are one of the primary fuel sources for your body. But, unbeknownst to us, we actually get a good solid share of our DV protein each day. So, it’s not always how much you’re getting, it is where it’s coming from. Oats, nuts, beans, and fish are excellent sources of protein for your body since they lack unessential fats and other products that your body doesn’t need. When dining on meat, be sure that you stick to lean beef or poultry.

Vitamins and minerals

These are our bodies much needed catalysts in order to function properly. So, when you’re looking over a DV label, make sure that not only are you getting a good quality amount of nutrition (at least 20% DV), but that you’re getting all of the important vitamins. Vitamins A and C along with fiber and iron are the most neglected from our diet (at least until we get sick, then we hit the orange juice isle). Not only do you want to make sure that you get the proper vitamins, but that you get the proper amount of each when you eat.

Ingredients for a healthy diet

On top of just knowing your DV essentials, check out the contents of the product as well. On the ingredient list, the order of contents is listed from greatest to least. So if you see that “sucrose corn syrup” is the first or second on the list, you might want to reconsider putting it in your body. As you work your day down the list, you may find hidden ingredients that didn’t have enough volume to make the DV label. This can help you avoid slipping in a few unwanted sugars and fats.

Stay away from

Of course, we know what we want to put in our bodies, but there are some things you definitely need to stay away from. Saturated fat, transient fats, sodium, and cholesterol are at the top of the list. Not only do these “nutrients” lack any true nutritional value, they are quite bad for your body.

Keep in mind that there are still good “fats” and cholesterol that your body needs, and are most commonly provided in the Omega 3 fatty acids found in both fish (Krill is an excellent source) and chia seeds as well. These are a great addition to a wholesome diet, so think about adding some fish to your dinner.

Next time you pick up a food product and read the label, make sure it has what your body needs. Take the time to read everything and double check it, because knowing what to look for is a good step down the road of fitness.