What’s the first thing that comes to mind when you think of nutrition labels? Checking out the calories? Or maybe how many grams of protein or sugar are in each serving? Every manufactured food in America has to have a nutrition label on it: it’s mandatory and governed by the FDA. This is great news for consumers because it allows us to make smart choices when it comes to food, but what information is most valuable on the nutrition label? And do you even bother to look?

The food industry is setting us up for failure in a lot of ways. Processed foods are literally engineered to be addictive and lead to cravings. Everything from the way they smell to the texture in your mouth is intended to trigger a response that makes you want more. Nutrition labels are another way that may trick us into eating more than we need, but we can learn to use them to our advantage.

Just as you can’t judge a book by its cover, you shouldn’t judge a food solely by the front label – it can be wildly misleading. Even if the name brand includes the word “natural” or “organic”, it doesn’t necessarily mean the food inside is natural or organic (an “organic toaster pastry” is still a Pop Tart in disguise!) You have to read the labels to get the right information. Here are some basics to help you make the best decisions possible when you’re doing your grocery shopping.

What’s the Serving Size? First and foremost, look at the serving size. It can vastly impact the other information.

Did you know that a serving size of peanut butter is only two tablespoons? That’s almost 200 calories of peanut butter – and what most of us slather on our sandwiches or apple slices is typically much more than a serving size. Similarly, one ounce is considered a serving of chips. How many ounces do you think we go through before we actually stop eating? Be mindful of what a “serving” is so you know how many calories, fat, sugar and sodium you’re consuming.

Perhaps more importantly, look at how many servings are in the package. Many items that are packaged for convenience may appear to be a single serving but if you check the label, most of them have 2–3 servings in the container. This is often true for packaged meals, snacks and drinks.

And remember: this is all based on a 2,000 calorie diet. The FDA states that an average adult needs 2,000 calories to live healthfully, but you might need more or less than that. This means that when you see the percentage daily value for a certain nutrient, it might be different for you. Keep that in mind as you read labels.

What are the Ingredients? Always ask yourself if you would recognize the ingredients in nature. Are they things that your great–grandparents would have eaten? You want words like “pepper”... not words like carrageenan, nitrates and sodium benzoate. Another thing to keep in mind is that ingredients are listed in order from largest to smallest quantities. If spinach is listed toward the end of the ingredients in the soup you are buying, you probably aren’t getting a significant amount. If high-fructose corn syrup is in the top two ingredients, you may want to put it back on the shelf. This isn’t just about weight control, this is about clean eating. With cancer, autoimmune disease and obesity on the rise, we need to give our bodies an optimal chance at staying well.

Right now, the U.S. doesn’t require “Genetically Modified Organisms” or GMO’s to be indicated on food labels, which basically means that high levels of glyphosate herbicide (a probable human carcinogen) are being hidden from consumers. Fortunately, food manufacturers that are using non-GMO’s have started labeling it on their products, so anytime you can, opt for non-GMO foods. You can also look for the Certified Organic seal or the USDA Organic logo to be sure what you’re buying is at least 95% free of harmful pesticides, fertilizers and dyes. You may also see foods labeled 100% organic. Given the choice, that’s what I’ll be putting in my cart.

What’s on the Nutrition Label? You have to decide what your personal limits are for sugar, fat, salt, and calories. If you’re watching your sodium intake, keep a careful eye on the content in a lot of pre-packaged foods. When you start reading nutrition labels, you might be disappointed to learn that a lot of your favorite packaged foods aren’t so healthy. Canned soups, cottage cheese, salad dressings, lunch meats, frozen pizzas and boxed macaroni and cheese are just some examples of high sodium foods you should limit. Make your own soups, salad dressings and pasta dishes to have more control over your sodium intake. You can add in extra vegetables this way, as well. (I’m very proud of my reputation for adding extra vegetables into almost everything!) I do understand that convenience foods are sometimes all that we can manage, based on schedules and other circumstances, but homemade foods will always beat out packaged foods when it comes to nutritional value. I would argue that they taste better, too.

Check the Expiration Date. A few years ago, we had some individual-sized packages of chips leftover at our house after a family gathering. Without much thought, I grabbed a few and tucked them into our pool bag. At the pool, I opened a bag and started to munch on the cheesy snacks inside. Then I noticed the expiration date: best before July 2023. Whatever they are putting in these types of foods is allowing them to be deemed safe to eat over five years into the future. Eww. If foods aren’t going to spoil anytime in the next five years, they are probably foods we should be avoiding. 

Last Tip: Eat Foods that Don’t Need a Nutritional Label. After all this talk about nutrition labels, this may be an ironic last tip, but try to make the bulk of your diet consist of foods that don’t need labels. Broccoli, eggs, oats, oranges—these single ingredient foods are going to nourish your body without any additives or confusing labels. The more you eat foods with simple, wholesome ingredients like our grandparents used to eat, the more we lose the cravings for the packaged and processed items on the shelves. 

Shop the perimeter of the grocery store where all the fresh foods are displayed, carefully read the labels when buying packaged foods and think twice about eating foods that don’t expire in the time it takes to get a four year degree in nutrition. Like my dish towel says, you are what you eat, so don’t be fast, cheap, easy or fake.

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