How to Read Food Labels Like a Pro: Empower Your Health
At Neurohealth Wellness, we’re all about living a life that’s strong, vibrant, and free of pain. But thriving in today’s world isn’t just about chiropractic care and movement—it’s also about what you put into your body. That’s why we’re here to help you become a master of food labels, empowering you to make healthier choices for yourself and your family.
Flipping packages to read the labels is your first step toward better nutrition. Here’s a comprehensive guide to help you spot the good, the bad, and the downright sneaky.
1. Check the First Few Ingredients
The ingredients list is key. By law, ingredients are listed by weight, so the first few items give you a clear idea of what the product is mostly made of. Be wary of products that list sugar, syrup, or highly processed oils near the top—they’re often less healthy than they appear.
Example: A popular hazelnut spread lists sugar and palm oil as its first ingredients, with hazelnuts making up just 13%. A more honest name might be "Sugar and Vegetable Oil Spread".
What to Look For:
- Whole, recognisable ingredients like oats, nuts, or fruits.
- Avoid long lists filled with unpronounceable items.
2. Spot Ultra-Processed Ingredients
Ultra-processed foods often contain additives and preservatives to improve shelf life or flavour. These can include thickeners, emulsifiers, artificial sweeteners, and hydrogenated oils. While some additives may be harmless, others can contribute to inflammation and chronic health issues.
Avoid These Common Additives:
- Vegetable and seed oils (e.g., canola, soybean, sunflower).
- Artificial sweeteners like aspartame or sucralose.
- Preservatives like nitrates, nitrites, and sodium benzoate.
- Thickeners like carrageenan or maltodextrin.
Stick to minimally processed foods with short ingredient lists, or better yet, whole foods that don’t need a label!
3. Understand Serving Sizes and the Per 100g Column
Manufacturers often use small serving sizes to make sugar or calories seem low. Always check the per 100g column for a clearer picture—it’s a consistent benchmark.
Example:
A cereal might have 11g of sugar per 35g serving, but when you check the 100g column, you’ll see it’s 31% sugar—a red flag for a daily breakfast option.
Quick Tip:
Aim for single-digit sugar levels (<10g per 100g) and watch out for products that seem like meals but list tiny serving sizes.
4. Look for Protein-Rich Options
Protein is a powerhouse nutrient that keeps you full and supports muscle repair. Snacks with more than 10g of protein per serving are ideal for maintaining energy and reducing cravings.
Example:
Our favourite protein bars contain 15-18g of protein per serve, equivalent to three large eggs!
What to Do:
- Include high-protein snacks like boiled eggs, nuts, or minimally processed bars.
- Check protein content, especially in snacks and breakfast options.
5. Fibre: Gut Health’s Best Friend
Fibre supports digestion, promotes gut health, and keeps you feeling full. Look for products with at least 3g of fibre per serving.
Why It Matters:
Fibre slows sugar absorption, reducing blood sugar spikes and keeping you energised longer.
6. Watch Out for Sugar
Sugar hides under many names: fructose, glucose, sucrose, corn syrup, and more. It’s best to limit added sugar to 5g or less per 100g. While natural sugars from fruits are better due to their fibre content, they can still add up.
Example:
A protein bar made with dates might be 25% sugar—better than processed sugar, but still a treat, not a staple.
7. Be Mindful of Carbohydrates
Carbs aren’t inherently bad, but quality and quantity matter. If weight loss is your goal, aim for products with less than 20g of carbs per 100g and stick to unrefined carbs like quinoa or wild rice.
8. Don’t Fear Healthy Fats
Natural fats from nuts, avocados, and grass-fed meats are nutrient-dense and satiating. Avoid trans fats and processed vegetable oils. Full-fat products are often healthier than their low-fat counterparts, which can contain added sugars and fillers.
9. Balance Your Salt Intake
Salt is essential, but ultra-processed foods often contain excessive amounts. Check the sodium content, especially in savoury snacks and ready-to-eat meals.
Tip:
Opt for whole, unprocessed foods to manage salt naturally.
10. Calories: Not the Whole Story
While calorie awareness can be helpful, focus on the quality of those calories. Nutrient-dense foods like nuts and seeds may be higher in calories but provide lasting energy and valuable nutrients.
Final Thoughts: Empower Your Health
At Neurohealth Wellness, we believe in empowering our patients to make informed choices. Reading food labels is a simple but powerful step toward better health. By becoming aware of what you’re consuming, you can take control of your nutrition and support your body’s journey to being pain-free, mobile, and thriving.
Need More Guidance?
Book your chiropractic or wellness consultation with us here or call us at (02) 9905 9099. Let’s make your health a priority on the Northern Beaches of Sydney.
Stay tuned for more tips on nutrition, mobility, and living your best life. Check out our other blogs here. Together, let’s rebalance your life!
