Nutrition labels… am I right? Some of the most helpful yet confusing text that is the bane of anyone working towards improving their health. Serving sizes, calories, fats, and vitamins are enough to make your head spin! Well, fear no more! I am here to help you better understand the “language of the label” so you can have even stronger control of your health.

First, let’s look at the label that is pictured above. For those who cannot view it, I will include the information here in text. The first thing you notice on the updated nutrition labels is the calorie content per serving (120). Just above is the serving size of “6 crackers”, with “about 9 servings per box.” In this case, there are 120 calories per 6 crackers. Below comes the fun part of deducing what all of the other numbers mean! Total Fat is 4g and then 5%. The % is meant as a GUIDE, showing that if your caloric intake per day is 2,000 calories, then 6 crackers will be ~5% of your calories. If your diet is over or under this, however, then the percentage is basically meaningless. However, a quick trick is to look for anything “high” or “low” in percentage. For example, for the fats, cholesterol and sodium, you want these items to be UNDER 5%. Anything higher is something you want to avoid, especially anything over 20%. Conversely, if you want protein, fiber, or any of the vitamins, choose products that are OVER 20% since this is an indicator that they are high in these nutrients.

Getting easier to understand? Good! Now, on quick glance, some other numbers to watch for are with the fats, cholesterol, sodium, and added sugars. Ideally, choose products that are 0g in each of these areas. Anything high in fat, saturated fat, trans fat, and cholesterol are known to worsen and cause hypertension and heart disease. Anything with added sugars often means they are refined sugars which are known to increase inflammation and worsen pre-existing diabetes.

Surprisingly to most, carbohydrates are NOT anything to fear. It depends on the type of carbohydrates that one consumes. Carbs found in fruits, vegetables, legumes, and whole grains are the ones that we need to burn energy. They do not increase glucose levels and, in fact, are beneficial to managing and preventing Type-II diabetes. Look for products made with whole grains and that are high in carbs and fiber. You heard correctly: eat brown rice, oatmeal, and whole grain bread 3 – 4 servings a day!

I hope that this helps you to feel more comfortable with reading nutrition labels. The ideal situation is to avoid eating any packaged foods with a label at all, but let’s be realistic. We all need that Impossible™ burger in our lives… but that label will give you a better idea of what you are consuming. Choose wisely! Make sure you are eating as many whole foods as possible and getting a bit of exercise daily. Before you know it, you will be feeling and seeing positive results. Have a lovely day, and happy shopping!

Note: This is not meant to take place of any medical advice from your doctor. This is merely a guide to help you understand how to read labels. DO NOT stop any medications or make dramatic lifestyle diet changes without consulting your physician. For resources, inquire with vegan, plant-based physicians Dr. Neal Barnard, MD and Dr. Vanita Rahman, MD. They are hosting a free nutrition class webinar series now! Go to: https://pcrm.widencollective.com/portals/yfgoupfc/fightcovid19 for more information.