Avoid Food Label Trickery

Avoid being tricked by deceptive food labeling practices


Nutrition Fact vs. Fiction

Key Rules for Successful Shopping Adventures:

1. Food must have an expiration date within a couple weeks of purchase. Because if it doesn’t break down soon you’re body won’t break it down soon either.
2. It can’t come in a box.
3. Stay on the perimeter of the grocery store. That’s where the fresh foods are. Therefore, consider the aisles to be “no fly zones”.
4. Start by asking yourself “Could my great grandparents make and eat it?” While technology is awesome, the opposite may be the case for when it comes to our food.

What’s Important

First and foremost, focus on the ingredients portion of the label.
Look for a minimal number of ingredients — the less the better. You can dress it up once you buy it.
Look for natural ingredients, such as the items included on the Core Plan. (Avoid food label trickery and ingredients you can’t read or pronounce because they were probably made in a laboratory).
Buy more foods that aren’t required to have labels because what you see is what you get (i.e. fruits and vegetables).
Make a habit of checking the label on each item you buy. It won’t be long before you will know exactly what to consider. Consequently, it will quickly become a habit and won’t add any extra time to your trip to the store.

Common Mistakes

-Spend less time looking at grams of fat, carbohydrates, proteins, calories, and serving size.
-Remember that the recommended daily values on this part of the label do not take into consideration age, gender, athletic activity, or specific dietary needs.
-Beware of boisterous advertising claims. Cereals have recently been under the microscope by the FDA for claiming outrageous health benefits, such as “low in fat” or “trans-fat free,” while clearly listing unhealthy, dangerous ingredients on the label. The advertisers want you to SEE “Low in Cholesterol,” (which doesn’t matter), and miss high-fructose corn syrup on the ingredients list.
-Being low in fat, low in carbohydrates or sugar-free does not make something healthy.
-Being organic or located in the health food section of the store, (i.e. organic sugar or organic potato chips), does not make something good for you.

-Various forms of sugar (foods ending in “-ose”)
-Monosodium Glutamate (MSG), a powerful stimulator of free radical production in the body
-Hydrolyzed or autolyzed ingredients (highly heated, addictive excitotoxins)
-Artificial sweeteners (sucralose/Splenda®, aspartame/Nutrasweet®, Equal® among others)
-Hydrogenated or partially-hydrogenated oils. These trans fats may still appear on the ingredients list, but if the quantity per serving is less than 500 mg, the food can boast “trans-fat free” on the label. As a result, you may notice the serving size has conveniently “shrunk” over the years.
-Refined flour touted as organic. If it isn’t “sprouted, whole grain, or stone-ground” it is refined.
-Finally, be on the look out for additives, colorings, chemicals and preservatives.

Now You Know What to Look For

You have the know-how to food label trickery and seek out all the best foods available to you, but your at-home menu can get stale no matter how fresh your ingredients are.

At True Source, we host events like recipe nights that’ll help ensure your home cooking reaches restaurant quality taste.

Join your fellow Maximized Living patients for a night of delicious homemade recipes. Be sure to ask the front desk for time, location and other specific event details.