Unpacking Food Labels: What Do They Really Mean?
Ever stood in front of a shelf, staring at tons of options for the same product? Take applesauce, for example. It’s no longer just apples and sugar. Now, you see labels like “Organic,” “No Added Sugar,” “Natural,” and “Made with Real Fruit.” It can get confusing!
What do these claims mean? Just because a label doesn’t say “Made with Real Fruit” doesn’t mean the applesauce is fake. These buzzwords are common, but learning what they really mean can help you shop smarter. Here’s a simple guide to understanding food labels.
The best place to start is the Nutrition Facts label on the back of food packages. This label gives you the most reliable information. First, check the ingredients. They are listed in order from the biggest amount to the smallest. Also, pay attention to the serving size. A claim like “low in saturated fat” applies to just one serving. If you eat two or three servings, that claim might not hold up.
Health claims, like “Shown to lower cholesterol,” are regulated by the FDA. You can trust these statements as they usually stem from scientific studies.
Next are content claims. These tell you what is or isn’t in a product. For example, Canyon Bakehouse’s Gluten Free Multigrain bread labels itself “gluten-free,” meaning it contains no gluten. It also says “multigrain,” indicating it has different types of grains. You can trust that both claims are true when you check the Nutrition Facts.
Be careful with terms like “simple” or “clean.” These phrases aren’t regulated and can mislead you into thinking a product is healthier than it is. Always refer back to the Nutrition Facts for the truth.
Some claims you can rely on include “Organic” and “Non-GMO.” The USDA defines “organic” products as those grown without synthetic fertilizers or pesticides. Look for the USDA Organic seal to ensure it’s legit. Non-GMO products are those not made with genetically modified organisms. Always check for the “Non-GMO Project Verified” label for assurance.
Understanding labels takes time, but it gets easier. The Nutrition Facts label and ingredients list are your best resources. If you’re still unsure, feel free to reach out for advice from a local dietitian. They can guide you towards healthier choices.
Now, if you’re looking for a delicious recipe, try making a Multigrain, High-Protein, Gluten-Free Breakfast Sandwich!
Ingredients:
- 1 Canyon Bakehouse Honey Whole Grain English Muffin, toasted
- 1 slice of cheddar cheese
- 2 strips of crispy bacon
- 1 thick slice of heirloom tomato
- Flaked sea salt
- Fresh spinach
- 1 sunny-side-up egg
- Fresh ground pepper
Instructions:
- Assemble your sandwich on the toasted English Muffin. Start with cheese, then bacon, and tomato. Sprinkle the tomato with flaked sea salt.
- Add a layer of fresh spinach and top it off with the sunny-side-up egg. Finish with a dash of fresh ground pepper.
This sandwich not only tastes great but also packs in a healthy punch with its protein content!
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