Tips on Reading Food Labels

How many of you stop to read the labels on the food you purchase? With diseases like cancer, heart disease, and obesity on the rise, it is so important to fuel the body with the correct nutrients. I am a strong advocate for cooking everything fresh from scratch, so you know exactly what you have put in your meal and your body.

It is so important to look after your body from the inside so you feel well and full of energy. You would be surprised what companies put into breads, sauces, tinned foods, cereals, snack bars and processed foods. Even a seemingly healthy granola bar or protein bar can have hidden ingredients which are bad for your health.

When you buy a ready-made meal, you do not know what is inside. Remember the horse meat scandal?! Below are a few tips on reading food labels to help you know what to look out for.

Added Salt 

Salt is added to everything to increase shelf life. Have you noticed that when you bake something fresh yourself, it goes off after a few days, but some products from the supermarket can last for weeks? Salt is added to tinned foods, sauces, salad dressings, pretty much everything!

Too much sodium-based salt is bad for you as it disrupts your potassium balance. A diet high in sodium-based salt can lead to heart attacks, high blood pressure, strokes, water retention and cellulite. I would not buy anything with added salt. I prefer to add Himalayan pink salt, kelp or nori flakes to my cooking.

Added Sugar

Sugar is another culprit that, just like salt, is added to everything. It is important when reading food labels to watch out for all the different starches and sugars which come under the name of: dextrose, all syrups, honey, malt, fructose, and cane sugar. You may be thinking you are buying a healthy cereal or oat bar, but it’s full of sugar!

If a product has 12.5g of sugar per 100g, it is too high. Sugar is a big poison for the body. It is incredibly addictive and can cause depression, osteoporosis, heart disease, diabetes, cancer and obesity. It also causes blood sugar imbalance, giving you a spike of energy and then making you crash back down.

If you lead a sedentary lifestyle and do not exercise, the sugar gets stored as fat. I buy nothing that has sugar in it. Even a simple, healthy bar or a protein bar can have sugar. So always read the label.

I prefer to make my own oat bars and protein bars so I know what sweetener I use and how much I put in.

Unhealthy fats

Watch out for hydrogenated fats, which are very bad for you. These fats clog up your arteries, leading to heart disease, strokes and cancer. You can find these in biscuits, cakes, margarine and in lots of ready-made meals and processed foods.

I would not buy anything that has any vegetable oil added to it. Again, I would stress the importance of cooking everything fresh using extra virgin olive oil and coconut oil to cook with.

Colourings, Flavourings and Preservatives

Watch out for all colourings, flavourings and preservatives. They all start with the letter E, followed by 3 numbers, e.g. E129, which is a colouring.  Other names to look out for in this category are: Monosodium glutamate (MSG), benzoic acid, sodium sulphite, sulphur dioxide, aspartame and saccharin, etc.

Basically, any name you are not familiar with do not buy the product. All these harm your health, affecting your mood, which can cause depression. Also, children who suffer from ADHD (attention deficit hyperactivity disorder) should stay away from these products as they will make them even more restless and hyperactive.

Too many ingredients listed on the Label? Do not buy!

If a product has an endless list of ingredients, put it back on the shelf immediately. A healthy product will not have a long list of ingredients but a short one.

Take the Next Step in Your Diet & Wellness Journey

I hope the above tips about Reading Food Labels help you to make healthier food choices. If you would like support in building a resilient body through a healthy diet and wellbeing plan, let’s talk. I work with women to get their health, weight and energy levels back on track.

I believe that with the right nutrition, lifestyle changes, and support, you can feel more energised, balanced, and confident in your body.

If you’re ready to make lasting changes and need personalised guidance, I’m here to help. Whether you’re looking to balance hormones, improve digestion, boost energy, or manage your weight sustainably, I offer a range of nutrition & health coaching packages tailored to your unique needs.

Let’s work together to create a plan that supports your health goals and fits into your lifestyle. Get in touch today to discuss your needs or explore my coaching packages to find the best option for you.

Your health is your greatest asset – let’s make it a priority!

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