The Dr's Say..., "Learn to Eat Healthier"

Megha Panda, DO, Internal Medicine and Pediatrics at Eskenazi Health Center Blackburn

In grocery store aisles, you will see packages listed as “natural,” “multigrain,” “low fat,” “high protein,” and “no added sugar.” While the front of the package may catch your attention, the Nutrition Facts label is where you can find the information to make smarter choices.

1. Check the serving size.

Since the numbers on the label are generally for one serving, check the number of servings per package. More servings will magnify the calories and nutrients listed.

2. Prioritize the nutrients your body needs:

• Dietary fiber – important for feeling full; fights constipation 

• Protein – keeps you full longer; supports muscle health

• Vitamin D – supports your immune system

• Calcium – helps strengthen bones 

• Iron – helps keep your blood healthy

• Potassium – helps with cellular processing and fluid in the body

3. Limit nutrients the Food and Drug Administration (FDA) recommends you minimize:

For nutrients such as saturated fat, sodium, and added sugars, choose products with lower daily value (%DV). 

The %DV percentage makes comparisons easy:

• 5% DV or less = low

• 20% DV or more = high

4. Don't confuse total with added sugar

• Total sugars - include naturally occurring sugars, such as those found in fruit or milk, plus any added sugar

• Added sugars - are added during processing. Sugars include words ending in -ose, syrups, and honey. The label indicates the grams of added sugar per serving.

The FDA advises no more than 50 grams of sugar daily; the American Heart Association (AHA) recommends even less. Remember: ingredients listed at the top have more weight/higher content in the food.

5. Understand processed versus unprocessed

Frozen vegetables, yogurt, and whole-grain bread are processed but can be nutritious. However, canned items, bagged or boxed foods, deli meats, etc., are processed and high in sodium, which can increase blood pressure and worsen overall health.

The healthiest options are fresh fruits, vegetables, and meats. For other foods, compare the serving size and nutrients on the label. Go for higher fiber and protein and lower sugar, carbohydrates, saturated fats, and sodium. 

Consume nutrients within your daily intake guidelines; too much of any nutrient can cause harm. Please refer to your primary care provider or a Healthy Me coach at Eskenazi Health Center Blackburn (317-931-4300) or at other locations (EskenaziHealth.edu/Programs/Healthy-Me). For more information on reading labels, visit the FDA’s and AHA’s sites.

Megha Panda, DO, Internal Medicine and Pediatrics at Eskenazi Health Center Blackburn