Choosing the Healthier Option

Have you ever looked at a nutrition food label and noticed some low/no fat foods are higher in sodium? How do I know which the best option to choose?

You are on the right track by comparing food labels. It's important to take your time grocery shopping to understand the ingredients in foods and select the best option. It can be challenging with so many label claims and misinformation. The simple answer is, it is best to choose the foods with the least amount of these ingredients.

An example: Both serving sizes are 1 cup:

OPT 1: 2 gm total fat (low-fat)/250 mg sodium

OPT 2: 3 gm total fat (low fat)/100 mg sodium

The better option is choosing 3 gm total fat (low-fat) with 100 mg sodium (low sodium). I hope this makes sense.

Here are some additional tips I hope will help you without getting into all the label claims.

• Select fresh fruits & vegetables - they are naturally low in fat & sodium (except for an avocado - good fats though)! They also contain fiber and are low calories. A win-win in my books!

•Look at the bigger picture! Consuming a balanced diet is important, but if you choose a food that contains higher sodium/fat content once and a while, it doesn't make a huge difference in your total daily intake. (Unless your physician directs you to adhere to low sodium/fat restrictions).

•Read food labels carefully - if products are low in an ingredient (sodium, fat, or sugar), it may be higher in calories, so keep in mind serving sizes.

•The 5/20 rule - locate the % DV column (located on the right side of the Nutrition Facts Label). Look for less than 5% as a good choice and anything 20% or more as high for fats, sodium, & added sugars.

•Experiment with herbs & spices. If low sodium or fat sounds pretty boring to your taste buds, try using herbs & spices to add flavor.

If you need more guidance on food label claims, click the link from the American Heart Association. https://www.heart.org/.../nutrition.../food-packaging-claims

Photo credit: Unsplash/Calle Macarone