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Reading Food Labels is my Super Power

November 15, 2024

Did you know that food and beverage packages comes with two very different labels? This week, I share with you the two different food labels and how to read them to help you make informed decisions when shopping for holiday meals and beyond. Spoiler Alert: the two types of food labels are the nutrition facts and the ingredient list.

Ingredient List Food Label

Let’s start with the ingredient list food label, my personal favorite. This food label tells you how processed a food item is and what things were added to the food. The general rule of thumb is: the longer the list, the more processed the food. Whole plant food items have one ingredient, it’s name (e.g. cabbage, brown lentils, etc.), unless there are multiple whole plant foods comprising an item such as a 16 bean mix or tri-colored cabbage.

The items in the below ingredient list are listed in order of the amount in the food. For example, if high fructose corn syrup or sugar is the first ingredient, then you can expect your food or beverage item to be very sweet (of course) and likely processed as shown in this popular candy bar ingredient list.

Nutrition Facts Food Label

The nutrition facts label focus is more on the nutrient composition of the ingredient list, but at a macro and micro nutrient level. Macronutrients are carbs, protein, and fat. Micronutrients are the vitamins, minerals, and phytonutrients (naturally occurring compounds found in plants). Keeping cabbage as an example, let’s walk through the nutrition facts label on the bagged cabbage below.

Provides total servings in the packaged food item
Provides amount of food product consumed per single serving
Calories shown are PER single serving
Fat, Carbs, Protein, & Sugar amounts are in grams per serving
Cholesterol and Sodium amounts are in mg per serving
Shows a small fraction of vitamins, minerals, and phytonutrients (full list of micronutrients)

Call to Action

Build your internal health insurance by reading food labels. Can you think of 3 common food or beverage items you buy regularly? The next time you head to shop for groceries and snacks, stop and read the labels. Is this an item you would continue to buy based on what you just read/learned? PS. Did you know that you can save time by reading food labels in advance online? Give it a try!

“Here to inspire you to take your health back one meal at a time by eating more plants®”

About the Author:

Ethel Richards, MScN, MBA, MPH, CPH, LSSGB, PMP®, PROSCI® CCP • Food as Medicine Clinical Community Nutritionist. Also known as The Plant Based Nutritionista™, she is the founder and Chief Inspiration Officer of iEatMorePlants® LLC and the creator of In the Kitchen w/The Plant Based Nutritionista™ podcast. Her purpose is to inspire you with practical tools, tips, and information to take your health back one meal at a time by eating more plants®, drinking water, and moving your body.

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Disclaimer: Always consult your physician or appropriate health care team practitioner when beginning new health, wellness, & nutrition programs to ensure your unique needs are thoroughly considered. Use your best judgement when preparing food at home; if it smells spoiled, then it is - compost it! The information presented does not constitute any health or medical advice. Please seek advice from your healthcare provider for your particular health concerns before changing your healthcare routine or relying on this information. Neither the creator, iEatMorePlants®, nor The Plant Based Nutritionista ™ claims responsibility for adverse effects resulting from the use of the recipes and/or information within this document, video, or links.

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