Many times we want to buy healthy groceries, but we don’t know what information to review.
In this article, I’m going to tell you what information you should review in order to determine whether a product is healthy.
The first thing to check are the ingredients. There’s a lot of important information in the ingredients list that allows us to determine if a product is healthy or not.
Here I tell you what information to review in the list of ingredients:
- The ingredients that are listed first – Ingredients are listed according to quantity, which means that the first ingredients listed are the main ones.
- Amount of ingredients – Try to buy products that contain 5 ingredients or less. The will mean that the product you’re buying is as natural as possible.
- The ingredients that end in “-ose” and sugar – The ingredients that end up in “-ose” are normally forms of sugar (sucrose, glucose syrup, high-fructose corn syrup, maltose, among others). Avoid buying products that contain large amounts of sugar.
- The ingredients that we can’t pronounce – If we can’t pronounce the name of one ingredient, it’s highly likely that it’s chemical and not found in nature.
Then, we should review the nutritional labels of the groceries we buy.
Here I tell you what information is important to review on nutritional labels:
- Serving size – Label information is based on serving size, not on the entire package. Many packages contain more than one serving.
- Calories – Caloric information tells you the number of calories in one serving. Adjust this number according to the portion you consume and to you daily caloric intake.
- Fat – The amount of trans fat should be zero and the amount of saturated fat should be low. Your total saturated fat intake should be 7% of your daily caloric intake. A gram of fat contains 9 calories, so if your caloric intake is 2000 calories, the amount of total saturated fat to consume in a day should be 2000 x 0.07 ÷ 9 = 15.6g.
- Sodium – Sodium consumption should be low. The American Heart Association recommends a maximum intake of 1500mg a day.
- Carbohydrates – Choose foods high in fiber and low in sugar. All carbohydrates, except fiber, raise blood sugar.
Learning to read nutritional labels and ingredients is essential to choose healthier groceries.
Review this information in the products you buy, so you can choose healthier options of the products you like.
Get to know your products!