Read That Label!

• By Beth Meirav
• My Blog

Put that jar of peanut butter down! Perhaps it seems innocuous. I mean you chose the "less sugar" option, right? Wrong! I had a client today that was telling me about a snack he had yesterday. He dipped his celery in that aforementioned peanut butter. By the way, I didn't tell him to eliminate the snack but I did tell him where to find legit ground up-no additives-strictly peanuts as the only ingredient-butter (Fresh Market or Publix both offer this).

The reason I am mentioning this is to point out that some things may seem like a somewhat healthy option but if you dig a bit deeper you realize they aren't. Let’s talk about something that might not seem so sexy, perhaps even a little boring, but is actually the secret weapon of anyone who wants to make healthier choices—reading food labels. Yep, I said it! It’s time to put on those reading glasses and take a closer look at what’s really in those shiny packages calling out to you from the grocery store shelves.

Now, I know it can seem overwhelming. Food labels can be a bit like trying to read hieroglyphics, but trust me—once you get the hang of it, you’ll feel like a grocery store superhero.

If you’ve ever found yourself tossing random things into your cart without really knowing what’s in them, this is for you! Here’s why reading food labels is a total game-changer:

1. You’ll Know What You’re Really Eating: Companies can be sneaky. Just because something says “all-natural” or “low-fat” doesn’t mean it’s actually good for you. Those clever marketers are banking on you not reading the label. But once you do, you’ll know if you’re getting the real deal or just a cleverly disguised sugar bomb. I mean did you even know that the average Acai bowl (which is marketed as healthy) has 12 to 20 teaspoons of sugar in it?!
2. Check the Ingredients List: This is where the magic happens. Ingredients are listed in order of quantity, so if sugar is the first thing on the list, put it back! Sugar has more aliases than a spy on the run. From "corn syrup" to "maltose," companies love sneaking extra sugar into foods you wouldn’t expect (like bread! Seriously?). By reading labels, you can dodge those sneaky sugars and other not-so-great additives.
3. Portion Size Reality Check: You know when you eat a bag of chips and think, “That wasn’t so bad,” only to realize later the bag had three servings? Yeah, I’ve been there too. Reading the label helps you figure out just how much of something you’re actually supposed to eat (and how many calories you're really consuming).
4. Avoid the Chemical Overload: A quick glance at the ingredients can help you avoid foods that are loaded with preservatives, artificial flavors, and all those chemicals you can’t pronounce. (If you can’t say it, do you really want to eat it?)
5. Beware of Sodium: Processed foods love to sneak in extra salt. Check the sodium content to make sure you’re not overloading. If you see numbers that seem more appropriate for a salt lick than a snack, it’s time to rethink that choice.
6. Fats: The Good, the Bad, and the Ugly: Not all fats are created equal. Look for unsaturated fats (the good ones!) from sources like olive oil, nuts, and avocados. Avoid trans fats like the plague—they’ve been shown to be harmful to your heart health. (If you see “partially hydrogenated oils,” it’s a big red flag.)

Fun Tips for Food Label Success

• Make It a Game: Turn label reading into a fun challenge. See if you can find products with the shortest ingredient list or the least amount of sugar. It’s like a treasure hunt, but the prize is a healthier you!
• Don’t Let Marketing Fool You: Just because a product says “organic,” “gluten-free,” or “light” doesn’t mean it’s healthy. Organic cookies are still cookies! Check that label for sugar, calories, and fat content.
• Ingredient Lists Are Like Guest Lists: If there are too many names on the list that you don’t recognize, it’s probably not a party you want to join.

Be the Label-Reading Hero of Your Own Life!

Learning to read food labels is one of the simplest yet most powerful things you can do for your health. Plus, it’ll give you a serious edge at the grocery store. You’ll be able to dodge those sneaky marketing traps and make informed choices that make you feel like the superhero of your own health journey.

So next time you’re shopping, don’t just grab and go. Take a second to read that label, have a little laugh at some of the crazy ingredients, and walk away with food that’ll truly nourish you. After all, you deserve the best!