Want to eat healthier in 2010? The first step is to be a mindful food shopper. Unfortunately, it is not as easy as it sounds. You may find yourself being a detective--finding out food fact from fiction.
A non-profit advocacy group Center for Science in the Public interest (CSPI) is tired of what they call "food label chaos." In a nutshell, they want products to be accurately and truthfully labeled. Currently, food makers are allowed to place deceiving information on packaging. For example, perhaps you have seen a lot of these words lately...
"Antioxidants," "Natural," "Organic," "Whole Grains," "Health Benefits," "Immune system."
These are the latest "buzz' words on food labels. Placing these words on boxes entices health conscious consumers. Who doesn't want to purchase foods that promise health benefits? But, are they really good for you? This is up for debate.
Take an example cited in this press release. On the front of Kellogg's Frosted Mini-Wheats Bite Size are the words "lightly sweetened." These words imply that this product is low in sugar. However, they have a whopping 12 grams of sugar per serving. This is not what would be considered low in sugar. Similarly, without very concrete standards many products can claim to be "natural" despite having a lot of artificial ingredients.
What does this mean? Until this advocacy group is able to get the rules changed, be very, very cautious of the enticing health benefits on the front of the box.
A few basic tips:
1) The Golden Rule: Always turn over the box! Don't trust the front.
2) Check for 100% whole grains. Many products try to deceive you by placing a percentage of whole grains or "multigrains."
3) 0 Trans fat does not mean no fat. This is a common ploy to make you think that a product is good for you. Check the fat content! It can still be loaded with saturated fats.
4) Low Sugar. Check out the sugar content. 10 grams or less is considered lower in sugar
5) Organic and Natural. Be sure to read through the ingredient list. If you can't pronounce it, it is likely not completely natural. Check out the products on the web to see how they define "organic." This is still a loosely defined term.
6) Immune System & Health Benefits. Sure, these products may be pumped up with some vitamins. But, they can still be high in sugar (ex. Granola bars with vitamins but covered in chocolate).
7) Check portion serving sizes. You may be surprised that a small box contains a few servings. As consumers, we have to do the math.
8) Fat Free: Fat free doesn't equal healthy. If it says "fat free" on the front, be sure to investigate further.
9) Most healthier foods are at the edges of the grocery stories. The isles in the middle of the store and the displays end of the rows are placed there to encourage impluse buys. Don't fall for this trick!
We also have to watch out for what is known as the "Halo Effect." We tend to mindlessly eat more of foods that we perceive as healthy. So, be careful to make sure they really are as good as they seem.
How can we know what to eat and not to eat? It's very tricky. We hope that food producers and marketers will eventually help consumers understand what is truly healthy rather than confuse them.
Remember that no foods are "bad." We can eat lots of different foods in moderation. But, it's difficult to know how to moderate your eating and eat foods mindfully when we receive deceiving information about whether the products are healthy or not.
By Dr. Susan Albers, psychologist and author of 50 Ways to Soothe Yourself Without Food, Eating Mindfully and Eat, Drink & Be Mindful. www.eatingmindfully.com
For some helpful hints on reading a good label.
