Blog

Understanding food labels can feel overwhelming, but they’re essential for making informed choices about what you eat. Whether you’re looking to maintain a healthy diet, manage a specific health condition, or simply be more mindful about your nutrition, knowing how to read labels is key. Plus, with the TruthIn app, you can easily evaluate your packaged food choices and make smarter decisions on the go. Here are ten tips to help you decode those food labels effectively.

 

1. Start with Serving Size

The serving size is the first thing you should check on a food label. It tells you the amount of food that the nutritional information refers to. Make sure to compare the serving size with how much you actually eat. Sometimes, packages contain multiple servings, so be mindful of it.

 

2. Check the Calories

Look at the total calories per serving. This number is crucial for understanding how your food fits into your daily caloric needs. If you’re trying to lose weight or maintain your current weight, keeping track of your calorie intake is vital. Use the TruthIn app to get an overall assessment of how products fit into your daily diet.

 

3. Look at Nutritional Breakdown Focus on the nutrients that matter most to you. Pay attention to:

● Fats: Look for healthy fats (monounsaturated and polyunsaturated), minimize saturated fats, and avoid trans fats.

● Carbohydrates: Check for added sugars; aim for products with low sugar content.

● Proteins: A good protein source can help keep you full longer.

 

4. Understand % Daily Value

The % Daily Value (%DV) indicates how much a nutrient in a serving contributes to a daily diet. A %DV of 5% or less is considered low, while 20% or more is high. This can help you gauge if a food is nutrient-dense or not.

 

5. Watch for Ingredients

Ingredients are listed in order of quantity. If the first few ingredients are sugars or unhealthy fats, it’s best to steer clear. Look for whole foods and recognizable ingredients in the list. Use the TruthIn app to scan items and get detailed information about their ingredients.

 

6. Identify Hidden Sugars

Sugar can appear under various names, such as sucrose, high fructose corn syrup, maltodextrin, and more. Be vigilant and check for these hidden sugars in your food labels, especially in seemingly healthy snacks and beverages.

 

7. Be Mindful of Fiber

Dietary fiber is important for digestive health and can help you feel full. Look for products that offer at least 3 grams of fiber per serving, which can aid in weight management and overall health.

 

8. Know Your Allergens

Food labels must indicate common allergens, such as peanuts, tree nuts, dairy, eggs, wheat, soy, fish, and shellfish. Always check the label if you have food allergies or sensitivities to avoid adverse reactions.

 

The TruthIn app includes filter tags for allergens, such as dairy-free, gluten-free, peanut-free, tree nut-free, soy-free, and lactose-free, to help you easily identify safe products for your dietary needs.

 

9. Look for Added Nutrients

Some products are fortified with additional vitamins and minerals, such as vitamin D or calcium. While this can be beneficial, ensure you're not relying solely on fortified foods for your nutritional needs. Aim for a balanced diet with whole foods.

 

10. Use Technology to Your Advantage

The TruthIn app makes it easier to understand and manage your dietary choices. It features:

● Personalized Dietary Allowance (PDA): Tailored to your individual nutritional needs.

● Match Meter: Shows if a product is good, acceptable, or to be avoided based on a customized nutrient profile.

● TruthIn Ratings: Provides a rating out of 5 based on the nutrition, ingredients, and processing that the product has undergone. Additionally, products that have harmful ingredients or additives are penalized based on their health impact.

● Shopping Cart Metrics: Evaluates how well your chosen products align with your dietary goals.

 

These features help you make informed and healthier decisions effortlessly.

 

Conclusion :

Deciphering food labels doesn’t have to be daunting. By following these tips, you can empower yourself to make healthier choices that align with your dietary goals. Remember, the next time you’re in the grocery store, take a moment to read those labels and consider.

how they fit into your lifestyle. And don’t forget to utilize the TruthIn app to keep your nutrition in check effortlessly.

By understanding food labels and making informed choices, you’re taking a significant step towards better health and wellness. Happy shopping and happy eating!