Reading Food Labels: Why It’s Important and What To Look For
Nutrition labels are meant to be helpful tools for making healthy food choices. The U.S. Food and Drug Administration (FDA) revamped the “Nutrition Facts” label in 2016 to help people know what they’re putting into their bodies, both healthful and not healthful. Healthful components are things like vitamins, fiber and iron, whereas sodium, sugar and trans and saturated fats should be minimized or eliminated as much as possible. These unhealthy ingredients contribute to a host of physical and emotional health problems, and are referred to here as The Three Foes of good mental health.
Because there’s a lot of information in the small, rectangular boxes printed on packaged foods and drinks, here are some key thinks to look for: Taking notice of the serving size and number of recommended servings per container is a good place to start. If you are eating an entire package, but the nutrition labels says each package contains three servings, you have to TRIPLE all of the values listed on the nutrition label! That can add up quickly! Look for foods that contain high percentages of beneficial nutrients (20% or more), and beware of foods containing the Three Foes Of Good Mental Health: Sodium, Sugar and Saturated Fat. See below for specific guidelines around recommended allowances of these ingredients.
Sodium
Excess salt and sodium can negatively affect your kidney function, in addition to driving up your blood pressure raising the risk of stroke, heart disease and even cognitive changes. Most American’s eat too much salt and sodium every day. More than 70% of the sodium Americans eat comes from packaged, prepared and restaurant foods — not the salt shaker. The American Heart Association recommends no more than 2,300 mg a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults.
Sugar
Consuming too much sugar has been linked to weight gain, obesity, diabetes, heart disease, dental problems, anxiety and depression, among other chronic illnesses. Try to stay under 9 tsps a day (or 36 grams) for men and 6 tsps for women (24 grams).
Saturated & Trans-Fats
Saturated fats are found in animal-based foods such as beef, pork, poultry, full-fat dairy products, eggs and tropical oils, such as coconut and palm. The American Heart Association recommends limiting saturated fats to 13 grams or less per day. Trans fats are unhealthy fats that occur both naturally and artificially in foods. The primary dietary source for trans fats in processed and ultra-processed foods is “partially hydrogenated oils." Look for them on the ingredient list on food packages. Avoid whenever possible.
Rule of Thumb
When purchasing packaged foods, aim for those with 5 or fewer ingredients, and which you recognize. A good rule of thumb is—if your grandmother wouldn’t have it in her cabinet or wouldn’t know what it is, try to avoid this food!
Sources for this month’s newsletter have been taken from: https://health.clevelandclinic.org/how-to-read-a-nutrition-label; https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day; https://health.clevelandclinic.org/is-salt-bad-for-you; https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats; https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat
The Food and Thought Program works to promote awareness and provide short term counselling around the important link between. nutrition and emotional health. For more information or for a referral to the program, please contact the Food and Thought Program.
This work is supported by the Beverly and Addison Gilbert Hospital Community Benefits Community Grant Program.