Label or Ingredients?

Cathy is obviously confused with reading labels and she’s probably not the only one.

I went grocery shopping with a client today and they asked me a question:

“Should I look at then nutritional label or the list of ingredients?” 

Because our food supply is so layered I suggest you start with the ingredient list.

Here are the Five Tests to give each food:

1.  How many ingredients does the food have?  If there are more than 5-6 ingredients, consider re-evaluating your food choice, since the more ingredients the more processed the food will be.

2.  Does the food contain omega 6 oils (ones that have a pro-inflammatory effect in the body)?  Omega 6 oils are corn, soybean, cottonseed, safflower, sunflower, vegetable.  Avoid these omega 6 oils and canola oil as well since it is more than likely a genetically modified and contains trans fats.

3.  Does the food contain sugar or other names for sugar such as sucrose, dextrose, maltose, brown sugar, high fructose corn syrup or Agave?  A small amount of 100% cane or honey is acceptable.

4.  Does the food contain non-nutritive or fake sugars such as aspartame, saccharin, sucralose, sorbitol?  These fake sugars are many times sweeter than sugar and can increase hunger and insulin resistance.

5.  Does the food contain MSG (or sources of it), multiple preservatives or additives?  If so, re-evaluate your food choice.

If the food passes the Five Tests it is probably safe to buy and eat.  You can then check the label to make sure it contains less than 15-20 grams of total carbohydrates per serving to keep your carb intake in check.  Lastly, check the levels of sodium to make sure it is less than 500 mg. per serving.

This list is not completely fool-proof but can start you on the path to cleaner eating.

Did you Know?

Here are some alarming health statistics in the US you may or may not be aware of:

• Weight is the a biggest health threat in the US, more than smoking, drinking and poverty in the United States

• 70% of people in the US are overweight.  Obesity has increased by at least 60% in the last two decades

• 95% of type 2 or adult onset diabetes is caused by obesity

• 80% of cancers are diet related or caused by obesity

• Fake sweeteners are expanding our waist-lines instead of slimming us down

• The fastest growing groups of adult onset or type 2 diabetes are children and adolescents

• This will be the first generation of children predicted to not outlive their parents due to the high-fat, high-sugar, refined-flour diet and our rather sedentary lifestyle

• The average child gets over 50% of their calories from fat and sugar

• 50% of fatigue and depression are caused by poor diets

• 70% of the population do not receive the minimum daily requirements for key nutrients for health

• The average child sees over 40,000 TV commercials with over 80% of food ads promoting junk foods

How do we respond to this health crisis?  The problem is multi layered but eating responsibly and holding food manufacturers responsible by refusing to buy their over processed food is a loud way to place your vote.  In A Recipe for Life by the Doctor’s Dietitian I give a clear, definitive road map to change the tide on these unfortunate statistics, hoping to lead our population towards health and longevity.