When you’re in the middle of the supermarket trying to decipher the labels on two different food products, it can be overwhelming. Between ingredients, the nutrition facts panel, and health claims, it’s hard to know where to start. And if you’re a nutrition novice, it’s not necessary to commit these numbers to memory. What you should focus on is what will have the greatest impact on your eating habits. Plus, simplifying your process will make it easier the next time you’re in a hurry at the market.
Look at the ingredients before looking at calories. Ingredients are listed according to weight, so the first few items will tell you what the product is primarily composed of. If they are sugar, refined flour, or processed oils, it is quick to digest, and you’ll be hungry again in no time. If it is made of oats, beans, nuts, or any other plant you can recognize, it is slower to digest and will keep you satisfied longer. This rule will keep you focused on the contents of the box, rather than the claimed benefits on the front.
The first error is that people look at the calorie count and not the serving size. You see something that is 100 calories, but the serving size is 1/4 cup. You eat 1/2 cup or 3/4 cup and you’ve just consumed 200 or 300 calories instead of 100. But you aren’t twice or three times as full. The second error is assuming that because something is low fat, it is good for you. Often low fat items have their fat replaced with sugar or starch, which will cause an energy crash and hunger later. You should always look at both the fat and sugar.
Consistently practicing for even a few minutes a day will allow you to gain confidence in a very short amount of time. Each time you go to the grocery store, pick one group of foods, such as cereals or nuts, and compare the nutrition facts of two to three different types. It should only take two to three minutes to look at the first few ingredients and compare the amount of fiber, protein, and sugar. Then, when you eat the foods at home, try to take note of how full they keep you and how much energy they give you throughout the day. Jotting down a few notes will help you to truly see the relationship between what you read on the label and how your body reacts.
Once you get used to it, it’s like second nature. You’ll start to notice the trends, know when something is B.S. right away, and know what foods will provide you with sustained energy and a good balance of nutrients. You’ll stop playing the guessing game or just buying out of brand loyalty, and instead, you’ll be able to make educated decisions about how you’ll feel on a daily basis. You’ll be shopping with purpose.