When shopping, one of the traps we fall into is to buy items based on the marketing which the manufacturer places on the package (why do you think they do that?!). The packaging nowadays has things like "all natural", "no trans fats per serving", "sugar free" and we fall prey to those claims. But it's really important to become your own detective and read labels.
A few tips for label reading:
1. Look for 5 or fewer ingredients - the less processed the better!
2. If you cannot say or do not know what ingredients are, you should probably put it back!
3. If the label has the word hydrogen in any form, that means there are trans fats*
4. Do not buy foods that have artificial (anything) or colors
5. If a food is sweet yet has a low sugar gram count, that means there are other forms of artificial sweeteners (there are dozens of names, so it's important to get familiar with those so you can spot them!)
An example of label comparison is Triscuit vs. other crackers. Triscuit (original) has whole grain, vegetable oil, sea salt - just 3 ingredients! Other crackers have tons of ingredients including artificial flavors. While I'm not advocating Triscuit as a healthy food, it's a healthier choice if you are choosing crackers.
Manufacturers are out there to make money. And they feed on our need for complex combinations of taste, quick foods, and fancy attractive packaging. The newest complex combination I've seen being sweet and savory. My Kind bars now come with dark chocolate and sea salt - sounds crazy but tastes amazing! That said, you can also get a milkshake at Denny's that has bacon in it... which one do you think is a better choice?!
There are also certain foods that you really need to be careful even though they appear harmless. If your food contains wheat, soy or corn, it's really important to ensure it's organic, non-GMO. Those foods are traditionally genetically modified and should be avoided. Some good brands to look for are King Arthur (flour), Cascadian Farms (corn), Nasoya (tofu).
In summary, look for whole foods (no label = no processing), or items with ingredients you know and trust. Also, it's a good practice to identify companies that care about our health and put out good healthy foods consistently. This allows you to relax a bit, knowing that you are making good choices with their brand. And look for healthy stores such as Whole Foods, your eyes will be opened to a whole new shopping experience!
So when you head to your local market, take your time....and your reading glasses! Happy shopping!
In good health,
Jackie
*Trans fats are deadly contributors to heart disease and should be avoided. The government says that just 2g trans fats per day can severely deteriorate your health. Packaging is allowed to show "less than 1g trans fat" as "no trans fats per serving". Watch for this devious packaging message. If the word hydrogenated is in the ingredients, it has trans fats - and 2g add up quickly!
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