6 Ways To Make Sure The Food You’re Buying Is Truly Healthy

A trip to your local supermarket can be intimidating. All you want to do is buy some healthy food and be on your way. Instead, you’re bobbing and weaving through crowded lanes avoiding other shoppers who have no business even pushing a shopping cart. You spend the rest of your time trying to decipher those deceptive food labels. Buying healthy food for your family is not always easy to do!

Nielsen published a study indicating that nearly 59 percent of consumers have difficulty understanding nutritional labels.  Should you assumme that a food label that contains the words “Fat-Free” or “All Natural” is good for you? What should you look for on the label?  Those are two great questions, and I’m going to provide you with six ways to tell if the food you’re buying is worthy of being served to your loved ones.

1. Check the Sodium Content on Food Labels

The American Heart Association (AHA) recommends limiting daily sodium intake to 1500 milligrams instead of the 3600 milligram average that we currently consume. High sodium levels are found in many foods that are considered healthy. Women’s Health Magazine found that a half a cup of cottage cheese (not that we’d recommend you eat cottage cheese, but just considering the standard American diet here for a moment), one whole wheat pita, a veggie burger, a half a cup of tomato sauce and just two tablespoons of a typical reduced-fat Italian salad dressing each contained more than 255 milligrams of sodium, the same amount found in a one and a half ounce bag of potato chips. Beware of foods that boast “fat free“ labels and have high sodium levels. The health risks associated with high salt consumption are real. If you don’t limit your sodium intake, you leave yourself at risk for high blood pressure, heart disease and stroke.

2. Buy Organic Foods Whenever Possible 

To buy organic food or not to buy organic food, that is the question.  Some studies claim that you should be eating certain organic foods, like the one that said organic cow’s milk is actually healthier for you than non-organic cow’s milk. Other studies suggest  there is no real nutritional difference between organic and non-organic foods. The USDA organic seal on your food’s label guarantees that your food’s ingredients are 95 percent certified organic and free of synthetic pesticides, chemical fertilizers and dyes. Certified organic food won’t contain any genetically modified organisms (GMOs), ( defined by the Non GMO Project group as “plants or animals that have been genetically engineered with DNA from bacteria, viruses or other plants and animals.”) Organic meat doesn’t contain antibiotics or synthetic growth hormones. Organic food can be expensive however prices have been trending downward. Familiarize yourself with the Environmental Working Group’s list of the dirty dozen foods that should be bought in their organic form whenever possible.

3. Check the Sugar Content on Food Labels

The World Health Organization recommends limiting your sugar intake to no more than five percent of your total daily calories. That’s 25 grams or six teaspoons per day on average.  Foods like ketchup and bread can have high amounts of added sugar but one of the worst offenders is your morning cereal. I threw out a box of cereal in my own food pantry (but not before I fished out the prize in the box) that contained 10 grams of sugar, and that was based on an unrealistic serving size of ¾ of a cup. Be careful shoppers, even foods that you would think are good for you like granola bars or canned fruit can be loaded with sugar. Eat fresh fruit instead!

4. Avoid Foods with High Fructose Corn Syrup (HFCS)

HFCS is a common sweetener, created through a biochemical reaction. It’s been linked to increased rates of obesity, heart disease, cancer and dementia and yet it seems to be present in almost everything in our food supply. Sodas, breads, cereals, condiments and even many cough syrups and yogurts contain HFCS.  In a Huffington Post article Dr. Mark Hyman referred to HFCS as an “industrial food product” and yet many foods that contain this sweetener created in a lab, claim to be “natural.” Maybe the corn is natural, but the HFCS extraction process is definitely not.

5. Consider the Facts About Gluten

If you suffer from celiac disease or are naturally sensitive to gluten products buying gluten free foods is a no brainer. What about the rest of us? Are gluten free foods healthier for us? Not necessarily. Foods labeled as “gluten-free” can be just as high in calories, fat, and carbohydrates as conventional foods. The American Dietetic Association warns that gluten free products tend to be low in many nutrients including calcium, iron, zinc and magnesium, so if you are looking to embark on a gluten free diet you need to consult a physician or licensed nutritionist.

6. Be Aware of Possible Health Risks Surrounding Soy Products

Do the health risks associated with including soy in your diet outweigh the benefits? Maybe. Some studies show that soy may help alleviate menopausal symptoms, reduce cancer risk and improve cognitive function. Although the USDA allows food labels to proclaim that soy products can be part of a “heart healthy diet”, some like controversial alternative medicine Dr. Joseph Mercola, argue  against proclaiming soy a “superfood” and claim that there are numerous studies linking soy to malnutrition, digestive distress and immune system breakdown.   Dr. Mercola points out that 90 percent of soybeans grown in the U.S. come from genetically modified seeds. He recommends avoiding unfermented soy, which is prevalent in soymilk, tofu and infant formulas and opt instead for foods containing fermented soy, such as miso, and some soy sauces. Dr. Mercola even blasts organically grown soybeans as consisting of unfermented soy. If soy is a big part of your diet, stay informed, and, before you change your eating habits, seek the advice of a doctor or licensed nutritionist.

What do you consider before putting an item in your grocery cart? Let us know!

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