THE FRONT SELLS IT. THE BACK TELLS YOU WHAT’S IN IT.
Food packages are designed to get our attention. Words like “natural,” “healthy,” “high protein” and “made with whole grains” may sound impressive—but turn the package over before you decide.
When buying packaged foods for yourself and your family, read both the Ingredient List and the Nutrition Facts label.
🥕 I START WITH THE INGREDIENT LIST.
Ingredients are generally listed from greatest to smallest by weight. The first few ingredients can tell you a lot about what you’re actually eating.
✅ INGREDIENTS I LIKE TO SEE
Look for recognizable, nutrient-rich foods such as:
- Whole grains—oats, brown rice, quinoa, whole wheat
• Fruits and vegetables
• Beans, lentils and chickpeas
• Nuts and seeds
• Olive or avocado oil
• Herbs and spices
• Simple foods such as eggs, milk and plain yogurt
⚠️ INGREDIENTS TO LIMIT
Pay attention when you see:
- Added sugars—sugar, corn syrup, cane sugar, dextrose, maltose, sucrose, honey or syrups
• Refined grains—such as enriched or white flour
• Partially hydrogenated oils
• Foods containing large amounts of sodium
• Numerous artificial colors or flavors
• Long lists of preservatives and other additives
Remember, a long chemical-sounding name doesn’t automatically make an ingredient harmful. Look at the whole food—not just one ingredient.
🔎 THEN READ THE NUTRITION FACTS.
Check the serving size first, followed by calories, saturated fat, sodium, dietary fiber, added sugars and protein.
WHICH IS MORE IMPORTANT?
For my Eat Real Food approach, I give the Ingredient List the edge because it tells you WHAT you’re eating.
The Nutrition Facts tell you HOW MUCH of important nutrients you’re getting.
And whenever possible, fill more of your grocery cart with foods that need little or no ingredient list at all:
🍎 Fruits
🥦 Vegetables
🥜 Nuts and seeds
🫘 Beans
🥚 Eggs
READ THE INGREDIENTS.
CHECK THE NUTRITION FACTS.
EAT MORE REAL FOOD.
Be Bright, Eat Right—More of the Best and Less of the Rest!
Medical Disclaimer: This information is for education only and is not medical advice. Always talk with your healthcare provider about what is best for your health.
Note: I used ChatGPT for the graphics and pulling this blog together for this topic, but I also check the information carefully to ensure the health information is correct. In order to get the right answers & the development of these health blogs when using ChatGPT effectively, you must know how to pose the correct questions.
This content was generated with assistance from ChatGPT, an AI language model by OpenAI
Barbara Day, M.S., R.D. is a registered dietitian with a Master’s Degree in clinical nutrition. She is the Chief Blog Organizer for www.DayByDayLiving.net
Barbara worked as a research nutritionist with the military’s tri-service medical school collaborating with Department of Defense, National Health Institutes (NIH), and also United States Department of Agriculture (USDA). Barbara worked as a performance nutrition consultant to Navy SEALS’ BUD/S Training Program and West Coast Navy SEAL Teams. Barbara is the former nutrition performance consultant to the University of Louisville Athletic Department.
She is the author of Fast Facts on Fast Food for Fast People and High Energy Eating Sports Nutrition Workbook for Active People used by the University of Louisville, University of Tennessee Lady Vols and the Tennessee football program, the LSU basketball program, the Buffalo Bills, the Cleveland Browns and by the United States Navy SEALs.
Barbara is the former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use and a TV segment on the Local ABC station called Barbara’s Right Bite.
Barbara has over 50 years of experience in promoting healthy lifestyles to consumers. Barbara is a former runner who walks, a spinner, hiker, a pickleball player, a mother and grandmother to 13 grandchildren.
Barbara also serves on the Leadership Team for Moms for America as the Grammy Grizzlies National Group Leader. (www.momsforamerica.us).