3 tips to help you shop smarter

Packaging has a huge impact on whether or not we purchase certain foods. As a shopper, it can be challenging to make healthy food choices when added sugar is listed under many names and food labels are oftentimes confusing.

When we understand the psychology behind how food packaging impacts our decision-making and what to look for when you’re on a health or weight-loss journey, it becomes clear what you need to be buying and consuming.

Labels like ‘gluten-free’ or ‘high fiber’ can help you identify foods that fit your lifestyle, but they don’t always tell the whole story. Although the front of the label may promote your preferred diet, it may also be high in unwanted components such as added sugars or trans fat. These claims ultimately impact our purchasing decisions and how much we eat of the foods we buy.

Here are 3 tips to help you shop smarter:

1.Take note of the serving size

Have a closer look at the serving size printed on the packaging. Sometimes small serving sizes are used to manipulate the nutrition information, whereas an average person usually consumes more than one serving.

2.Check out the nutrition label

Focus on the nutritional information on the back of the products. When you’re strolling through the aisles make sure to take the time to review factors such as calorie count, added sugar and the percent daily value of any nutrients you’re especially concerned with. The Percent Daily Value (DV) can help you tell him much a nutrient in the specified serving contributes to a daily diet. So if you’re looking for a product that’s high in fiber, you can see how much it provides based on a typical diet, and you have an easy reference point for comparison with other similar products.

3.Get familiar with the terms

Following are some the most commonly used terms and what they indicate:

Reduced fat: Take greek yogurt as an example. A typical reduced-fat greek yogurt has 3 grams of added sugar per serving compared to 1 gram of natural sugar in a natural greek yogurt, and twice the amount of salt. You might save a few grams of fat, but you’re not saving calories since they’re about the same in both products. In fact you may be consuming a higher amount of sugar.

Gluten-free: For people with celiac diseases or wheat allergies, gluten-free products are a healthier and essential component of their food cupboard. However for those without gluten intolerances, gluten-free products are not necessarily the healthier choice. Oftentimes, gluten-free products are made with refined tapioca flour and potato starch, which have no fiber and minimal nutrition benefits if you’re looking for a specific nutrient-rich alternative.

Zero trans-fat: For a product to have this label, it must contain less than 1/2 gram of trans fat per serving, per the FDA. So there could technically still be trans fats in these foods. Finally, check the ingredient list for hydrogenated or partially hydrogenated vegetable oil, which are just fancy terms for trans fats.