Yes, nutrition facts and ingredient lists can provide clues to how healthy packaged foods are. But sneaky marketing techniques and our own lack of label-reading savvy can undermine healthy-eating efforts, especially when it comes to uncovering hidden traps in your food. Zero in on these areas the next time you shop:
Forgetting About Fat-Fighting Protein
Many of us glance at calories and fat, which is good, but protein is one of the most important nutrients to watch, because it leads to more satisfaction, less hunger, and more fat burn compared to a higher-carbohydrate meal. What's more, research shows that people who eat higher-protein diets generally decrease their food intake by an average of 10 percent! Some experts recommend eating roughly half your weight in grams of protein each day, so keep this in mind when you read labels.
Falling for Fake Fiber
It's smart to check for fiber grams on a label because if a food lacks fiber—you’re aiming for at least 25 grams a day—chances are you’ll experience hunger pangs and cravings shortly after you finish munching. But don't stop at the Nutrition Facts—check out the ingredients too, for such words as polydextrose or maltodextrin. These are isolated fibers that are added to processed foods, not the naturally occuring kind in whole grains and veggies. There's debate in the nutrition world over whether the "fake" kind is as healthy or filling as real fiber; we say, get as much of the real kind as possible.
Missing Sneaky Sugars and Chemicals
While you're scanning the ingredient list, be sure to look at its length too. A super-long list probably includes various sugars and chemical additives, which serve to "enhance" the looks, taste, or shelf life. It’s all about marketing and shipping and not at all about your health. In fact, food manufacturers are constantly manipulating food to make tastier versions by playing with the perfect mix of fat, sugar, and salt. This artificial environment literally changes our brain chemistry and can create a cycle of addiction.
Overlooking Ridiculously Small Serving Sizes
You know unrealistically teensy portions make “light” foods look like they have miniscule amounts of calories and fat. But some go beyond reason. Cooking sprays are a good example—some list the serving size as a measly ¼ second-long spritz, which releases 1/100 of an ounce of oil, and allows the company to say it has zero calories and grams of fat. A more realistic spray lasts 6 whole seconds, and actually contains 50 calories and 6 grams of fat, which is the amount in a ½ tablespoon of real oil!