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November 11, 2022 "Don't Get Stuck on Labels"


This week two clients asked me if two items were healthy to eat after they had finished them. They said, they were drawn by the taste and the marketing of the product, "Plant-based" and the other package stated that it only had 4 ingredients, the marketing was so enticing that they  didn't read the nutritional facts. If they had they would have noticed that the soup had 1,100 mg of sodium and the coconut chips had 39g of saturated fat as well as 41% of the recommended daily intake for sugar. 

With our nation on the brink of a health crisis people are becoming more health conscious. This is a good thing - people are making healthier choices! Or so they think. Food companies know their products aren't healthy, so they panic. They need to keep business...what to do? Slap a claim on the box that makes the product look healthy. Food companies are tricking people into thinking they know how to eat healthy by adding a few words to their packaging and revamping their ads. That’s why it is important to read the nutritional label on the back. 

Here are a few things that companies are using to trick you into thinking that you're eating healthy, and some things you can do to avoid these tricks.


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All Natural

It sounds good right? This food is all natural, came straight from Mother Nature. Wrong! Truth is there are no requirements set forth by the Food and Drug Administration (FDA) that define what an 'all natural' food is. Any company can use this term on their packaging to appeal to consumers. Foods with refined grains, high fructose corn syrup, hydrogenated oils, and artificial sweeteners can be labeled as all natural.

The best way to avoid this marketing trick is to read the ingredients and nutrition labels/facts.If there are too many ingredients that you can't pronounce or sound processed the product is not all natural.

The nutrition facts are what tell you if the food is healthy or not. Look at the serving size, calories per serving, and grams of fat, carbs, and protein. Compare the serving size to the calories in that serving; if you can have a good amount of that food with not that many calories or fat, it's probably a healthy food!

Another way to avoid this is to purchase organic foods. The use of the Organic seal is regulated by the U.S. Department of Agriculture (USDA). Foods that say organic on them are made with 95% or more organic ingredients (no hormones, genetically modified ingredients, additives, antibiotics, or radiation). Products can say 'made with organic ingredients' if they are made with at least 70% organic ingredients. However, I still encourage you to still read the nutrition label.

2. Sugar free or No Sugar Added

Reducing sugar intake is a great way to be heath conscious. However, foods that claim to be sugar free or have no added sugars often contain artificial sweeteners or man-made sugar alcohols. Sugar alcohols also contain calories, so they can add up. Not to mention these can both cause digestive discomfort and problems (a lot of bloating doesn't suit anyone). It's better to choose real sugar or foods with real sugar in them. A good way to sweeten foods without adding any processed sugar is to use fruit, agave, honey, or maple syrup in moderate amounts.

Common sugar substitutes and sugar alcohols to look out for are: Sucralose, Aspartame, Cyclamate, Saccharin, Maltitol, and Sorbitol.

3. Wheat vs. Multigrain vs. Whole grain vs. Whole Wheat

These terms are all commonly used on bread and bread products. But which are scams and which are actually healthy?

Wheat- the term 'Wheat' on a product just means it is made with wheat flour rather than regular white flour. It doesn't offer any additional health benefits when compared to white flour. Both are processed and stripped of the nutrients. It might say enriched wheat; this means that after processing some nutrients are added back in, but not all that were originally removed. Wheat as a marketing term doesn't mean it is any healthier than white. Opt for whole grain or whole wheat. 

Multigrain- this marketing term refers to products with more than one type of grain. Unless all of the grains are unprocessed and whole, the term multigrain is useless. Read the ingredients to find out if the grains are whole or processed/enriched grains. The key word is WHOLE. Yes, multigrain can be good for you, just read the label to make sure you're getting the whole grains.

Whole Wheat and Whole grain- These are the terms you want to look for when purchasing bread or bread products. These refer to products that use the entire wheat kernel or the whole grain kernel. They retain all of their nutritional value- fiber, protein, vitamins, and minerals. Not to mention, whole products will help keep you fuller longer and help you lose weight or maintain a healthy weight.To recap- look for the packaging with the word WHOLE on it.

4. Fat-FreeWho doesn't want a food with less of that awful word? But unfortunately this is just another marketing scam to get people to think they are eating healthier. More often, the fat- free version of a product and the regular version have about the same or close to the same amount of calories. The catch is fat free versions have extra sugars and other chemicals in them to make them taste better. To avoid this, purchase the regular version of the product and cut the serving size back a little. This will save you the calories you would have consumed had you bought the sugar loaded, chemical loaded, fat free version.

**One exception to this is fat free dairy- dairy products that are fat free or reduced fat mean they are made with skim milk or 1-2% milk rather than whole milk or cream. This applies to yogurt, cheese, cottage cheese, and other dairy products. It is still a good idea to read the ingredients in yogurts and ice creams; they may still contain some extra added sugar, artificial sugars, or sugar alcohols.

5. Made With Real Fruit

Made with real fruit implies that you're getting nutritional value from eating that strawberry flavored candy. That would be nice, but in reality made with real fruit doesn't make it a healthy choice. If one of the ingredients is "fruit juice concentrate" (which according to the Dietary Guideline for Americans is just another form of sugar) it's not a fruit, it's just sugar. If the label claims "not from concentrate" that means juice from a fruit is collected, filtered, and pasteurized. In the concentrating process and the pasteurization process, vitamins and minerals are destroyed and you're left with pure sugar and no nutritional value. Some labels even say "counts as one serving of fruit." Even if the food item counts as a serving of fruit you are consuming added calories and sugar (sometimes artificial sweeteners/sugar alcohols) so you're better off skipping these and just eating the actual fruit.

It is easy to fall into this trap; that's why food companies use these. The best way to avoid all of the marketing tricks is to read the nutrition label and ingredients when you are grocery shopping. If there are a lot of ingredients you cannot pronounce or a very long list of ingredients, it’s probably not a good choice. On the nutrition label, if there are a lot of calories in a small serving, you might want to pick something different. This way you are better equipped to make healthy choices. This is why when I review your meal plans I ask, what kind of bread was this or did you read the label for this packaging to help you see the importance of your food choices. It is also why I don’t mind reviewing labels with you and sharing them with the other members, it helps is all get informed together. No Mess 

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