Fast ways to read food labels
An excellent way to determine whether you're buying healthy food is to read the ingredient list. But who has time for that? When I'm in the grocery store, I race through the aisles like a lunatic, trying to keep my two young children from melting down or piling unwanted items into my cart.
What often works better during rushed hours is invoking the "5 and 20 rule." This handy label-scanning trick can tell me whether something is high or low in saturated fat, sodium and fiber in about two seconds.
Here's how it works:
First, find the "Percent Daily Values (% DV)" on the right side of the label. These are the Food and Drug Administration's recommendations for how much fat, cholesterol, carbohydrates, protein, vitamins, minerals and other nutrients you need each day if you're eating a 2,000-calorie diet.
If the DV is 5 percent or less, it's considered "low" for the nutrients. A 20 percent DV or more is "high."
So for fat, sodium and cholesterol, a Percent Daily Value of 5 or lower is good; a DV of 20 or higher is bad.
For total carbohydrates, dietary fiber, vitamins and minerals, a DV of 5 or lower is bad; a DV of 20 or higher is good.
But what about all the all the "healthy" logos on the package, or the claims such as "light," "low" or "free"?
These can be all be ignored. Instead, if you have more time, use this six-point checklist that registered dietitian Dawn Jackson Blatner of Chicago gives to her clients.
Always start by looking at the serving size, which could come in cups, grams or even pieces. Everything else is based on that. But remember that the size listed probably isn't what you're actually eating. If a package says it contains two servings and you eat or drink the whole thing, you need to double the nutrient and calorie values in your head. For example, a 20-ounce bottle of Coca-Cola has 2.5 servings at 100 calories per serving. If you drink the whole bottle, you've taken in 240 calories. Unlike many products, Coke labels have two columns; one for a single serving and for the whole package. Know which one you need to look at.
Calories, not carbs or fat, are the key for weight control. A 5-foot-4 inch, 138-pound woman needs about 2,200 calories per day. In general, 40 calories per serving is low, 100 calories is moderate and 400 or more calories is high, according to the FDA. Remember, if you eat a whole package, you might have to double or—ouch!—triple the number. And don't be fooled by something like sugar-free candy, said Jackson Blatner. It has nearly as many calories as the regular versions.
Aim low on total fat; too much may contribute to heart disease and cancer. Also try to limit the calories from fat. Fat has 9 calories per gram, which is more than carbs or protein. Choose unsaturated fats when you can—tuna, nuts, avocados and olive oil all have good fats—and limit foods with saturated fats such as pork and red meat. Completely avoid trans fats, found in products like frosting, which increase your bad cholesterol, lower your good cholesterol and increase your risk of heart disease.
The average person needs less than a teaspoon (1,000 mg per day) to keep systems in good working order, says Walter Willet, chairman of the department of nutrition at the Harvard School of Public Health. The government guidelines are more generous, allowing a "Daily Value" of 2,300 mg. Any ingredient that includes chloride is most likely some form of salt, including monosodium glutamate, sodium citrate, sodium nitrate, sodium phosphate, sodium saccharin and even baking soda and baking powder.
Get at least 25 grams a day from fruits, vegetables and whole grains. A food with at least 5 grams of fiber per serving is considered "high" in fiber. Both kinds of fiber—soluble (dissolves in water) and insoluble (doesn't dissolve in water)—are important for healthy bowel function. Some research shows women getting at least 30 grams of fiber daily are half as likely to develop breast cancer.
Ingredients are listed from largest to smallest amount by weight, but some, like sugar, have several aliases and could pop up in several places. The fewer ingredients, the better. Avoid foods with "partially hydrogenated oils," which is code for "trans fats." Products that contain trans fats might say "zero trans fats" on the nutrition facts label because manufacturers are allowed to list "0" even if their product contains up to a half-gram of a nutrient or fat. In general, "choose foods that are minimally processed (and therefore retain most of their original nutrient value) and that don't have added artificial ingredients, preservatives or hydrogenated fats," Margaret Wittenberg writes in "New Good Food" (Ten Speed Press, $9.95).
What about sugar? If something is low calorie and high fiber, then it's automatically lower in sugar, said Jackson Blatner. But checking the ingredients should be the final decision in buying a product; if sugar (or high fructose corn syrup, honey, rice syrup or dehydrated cane juice) is listed among the first few ingredients, try to find another brand with it further down the list.
The best way to ensure you're eating nutritious food? Buy food that comes in nature's packaging: bananas, avocados and other fruits and vegetables.