In today’s world of processed foods filled with over 3,000 additives, I’ve come to realize that learning how to read labels isn’t just a helpful tool – it’s truly a survival skill, especially for those of us on the journey of healing from binge eating and compulsive food behaviors. The challenge is real: tiny fonts, confusing ingredients, and hidden sugars can impact our recovery if we’re not mindful. But with the right support and a little patience, we can gently take back control over our food choices, helping us avoid hidden triggers that may lead to overeating, cravings, and the urge to binge.
For me, understanding food labels goes beyond just avoiding harmful additives – it’s about lovingly reclaiming control over what I nourish my body with. It’s a beautiful act of self-care. I truly believe that for anyone healing from food-related struggles, this knowledge becomes an invaluable tool, supporting recovery and helping prevent a return to old patterns. While it does take time and practice, in my experience, the effort is so worth it, bringing both peace and empowerment along the way.
My Personal Experience
In my experience, I used to grab products from the shelves without thinking twice, trusting that labels like “no sugar” or “bio” meant they were automatically good for me. I genuinely believed I was making the healthiest choices. But over time – sometimes through hard lessons – I noticed that when I ate foods with artificial sweeteners or preservatives, I could never seem to get enough. My cravings would intensify, making it much easier to overeat or binge, as my body kept wanting more. Over time, I became aware that certain additives, colorings, and artificial ingredients triggered physical reactions like rashes or anxiety, and they just didn’t make me feel good.
For instance, when I tried going sugar-free, I’d reach for products with artificial sweeteners, thinking I was making a smart choice. Little did I know, these additives were actually fueling more cravings and leaving me feeling unsatisfied, which often led to overeating. Even though I thought I was making the right decisions, I later realized that some of the foods I was eating were contributing to my issues like acne, IBS flare-ups, and feeling sluggish. It wasn’t until I started paying closer attention to labels and really understanding what I was putting into my body that I saw how some of these products were holding me back from truly supporting my recovery.

pimples that caused a lot of discomfort. They were scattered around my chin and across my forehead,
and they just kept coming back.
While I know that food wasn’t the root of my struggles – it was a coping mechanism for the emotional battles and traumas I was facing – it was still hard to begin healing when I was compulsively eating binge foods that provided no real nourishment or energy.
That’s why I can’t emphasize enough how important it was for me to nourish my body with balanced, clean foods. It gave me the mental clarity and energy I needed to fully commit to my recovery. I don’t read labels to restrict myself from certain foods – I read them to be aware of what’s in my food and how it might impact me, so I can make choices that truly support my holistic healing. I wholeheartedly believe that food can play a powerful role in the healing process.

I strongly believe that learning to read labels has been such a valuable tool, even for those who aren’t in recovery. I’ve watched friends become more mindful of the products they’re buying, realizing that terms like “bio” or “no fat” don’t always mean the food is packed with nutrients. My hope is that this guide will help anyone who wants to be more mindful of what they’re eating, whether they’re on a recovery journey or simply seeking to make healthier choices for their body and well-being.
What You See on the Food Label
When you flip your food package to the back, you’ll find a wealth of information on the Nutrition Facts label. This label breaks down what’s inside your food, starting with the serving size and the number of servings in the container, which are crucial for understanding the rest of the data.
It lists the amount of calories per serving and how many of those calories come from fat. You’ll also see a breakdown of the total fat, including saturated and trans fats, as well as cholesterol and sodium levels—all important for heart health.
The label details total carbohydrates, dietary fiber, and sugars, helping you manage energy intake and digestive health. Protein content is also specified, vital for muscle repair and growth. Lastly, it provides a snapshot of key vitamins and minerals, giving you insight into the nutritional value of the food.
Here are some examples of different food labels you can find in your grocery store:

Food Label Categories Explained
The list you see on the back of your food packaging is a key to understanding what we’re about to consume. Let’s dive into these categories one by one to grasp the details.
Serving Size
It tells you the amount of food that the nutrition information is based on. It’s not a recommendation of how much to eat, but rather a standardized way to compare similar foods. Serving sizes are calculated by the manufacturer and are usually given in familiar units, like pieces, cups, or ounces, followed by the metric amount (e.g., grams). They are based on the average amount that people typically eat or drink of that food. It’s important to check the serving size because all the nutritional information on the label, like calories and nutrients, refers to this specific amount of food. If you eat double the serving size listed, you’re also getting double the calories, fat, sugar, and other nutrients indicated on the label.
Using the example of the pumpkin puree, you can see that the serving size is listed as 1/2 cup = 130g. This means that all the nutritional information you see on the label is what you’d get if you ate half a cup of the puree, which weighs 130 grams.

If you eat more or less than half a cup, you’d have to adjust the numbers accordingly. For instance, if you eat a whole cup, you would be consuming two servings, so you would double the amounts of calories, fat, carbohydrates, and so on. If the can says it contains about 3.5 servings, and you eat the whole can, you’ve eaten 3.5 times the amount of calories and other nutrients listed for a single serving.
Servings per Container
It indicates the total number of servings you can find in the entire package or container. It is calculated by dividing the total amount of the food in the container by the serving size. Here are some examples to illustrate it:
Tahini (hulled sesame seeds): If one serving is 20 grams, which is roughly equivalent to a bit more than 1 tablespoon, and the entire jar contains 19 servings, then the label will indicate that there are approximately 380 grams of tahini in the entire container (since 19 servings times 20 grams per serving equals 380 grams).

Salted pistachios: Salted Pistachios: If the package states that one serving size is 28 grams, which is approximately 1 ounce, and this is equal to one entire package, then each individual packet is one serving. Therefore, if you consume the whole packet, you are having one serving of the product.

It’s a helpful number because it allows you to understand how much of the food you can eat if you were to follow the serving size recommendations and how many times you could do that with one container. If you eat more than the serving size, you’ll have fewer servings available than what’s listed on the container.
Calories
The calorie count on a food label tells you how much energy you’ll get from 1 serving. Think of calories as fuel: your body burns them to keep everything running, just like a car uses gas. The big three fuel sources in food are proteins, fats, and carbohydrates. Proteins and carbs provide about 4 calories per gram, but fats pack more punch with 9 calories per gram. Even alcohol has its own calorie count, at 7 calories per gram.
In one serving of the pumpkin puree, you will eat:
Total Fat: 0 grams (Since there’s no fat, we don’t need to calculate the calories it would contribute)
Protein: 1 gram (1 gram x 4 cal/gram = 4 calories)
Total Carbohydrates: 12 grams (12 grams x 4 cal/gram = 48 calories)
4 calories + 48 calories = 52 calories
However, the label states that there are 50 calories per serving, which indicates that the actual measurement of carbohydrates might be slightly less than 12 grams per serving or that the calories have been rounded for the label. This is a common practice in nutrition labeling.

Calories from Fat
This number indicates how many calories you get from each serving, a crucial detail for those keeping an eye on their calorie and fat intake. Not all fats are created equal, though. Processed foods often contain unhealthy fats like saturated and hydrogenated fats, missing the essential fatty acids your body needs. Regular consumption of these low-quality fats, often found in foods like potato chips, margarine, fried items, and baked goods ranging from cookies to cakes, is associated with serious health risks including heart disease, stroke, and cancer. Understanding this can help you make healthier food choices.
Also, something important to bear in mind: fat doesn’t necessarily make you fat. It’s about the type and amount of fat you consume, not just the presence of fat in your diet.
🗒️ In a standard 2,000-calorie diet, the Dietary Guidelines for Americans recommend that 20% to 35% of your daily calories should come from fat. This translates to about 44 to 78 grams of fat per day, depending on the individual’s energy needs and health goals. Within this total fat intake, the emphasis is on minimizing saturated and trans fats, as mentioned earlier, and focusing on healthier fats, such as monounsaturated and polyunsaturated fats (explained further in the “Polyunsaturated Fat” and “Monounsaturated Fat” section ), which are beneficial for heart health. |
Total Fat
It includes all types of fat. As explained above, some fats are better than others, which is why the label also lists:
Saturated Fats
They are typically found in animal products and some plant oils, and they should be consumed in moderation. On the label, they’re listed in grams and are a key figure to monitor since high intake is associated with an increased risk of heart disease.
🗒️ It’s recommended to limit saturated fat intake, as high levels can increase harmful blood cholesterol levels. The % daily value is accepted at less than 10% to 15% of your total daily calories. For a 2,000-calorie diet, this means 20-25 grams or less of saturated fat per day. (Haas and Levin, 2006, p. 397). |
Trans Fat
It is a type of fat you want to minimize or avoid. Found in processed foods, these fats are created by hydrogenation and can increase bad cholesterol levels while lowering good cholesterol, potentially leading to heart disease. Many labels will list trans fats in grams, and some may even highlight if the food is free from trans fats.
🗒️ Consumption of trans fat should be as low as possible. Trans fats increase bad cholesterol and lower good cholesterol, contributing to heart disease. Many health authorities recommend that trans fat intake should be limited to less than 1% of total daily calories, which would be less than 2 grams per day for a 2,000-calorie diet. |
Polyunsaturated Fat
It’s known as the healthier fat and can be found in foods like fish, nuts, and seeds, including essential fats like omega-3 and omega-6 fatty acids.
Monosaturated Fat
It’s also known as the healthier fat. It’s prevalent in olive oil, nuts, and avocados and can help reduce bad cholesterol levels. It’s beneficial for heart health. These fats are usually listed in grams on the label.
Unlike saturated and trans fats, there’s no recommended maximum for these healthier fats (Polyunsaturated Fat and Monosaturated Fat) but they should still be consumed within the bounds of your total daily caloric intake.
In this jar of sesame seeds, based on the nutrition information provided for a single serving size of 20 grams (approximately 1 tablespoon), here’s the breakdown of fats:
Total Fat: 12.1 grams
Saturated Fat: 1.9 grams
Trans Fat: Not detected
Polyunsaturated Fat: 5.5 grams
Monounsaturated Fat: 4.7 grams

The polyunsaturated and monounsaturated fats in this jar of sesame seeds are the beneficial types of fats. Saturated fats should be consumed in lower quantities, and, advantageously, there are no trans fats in this product.
Cholesterol
It is measured in milligrams (mg) on the label, dietary cholesterol is most commonly found in animal products. The American Heart Association recommends that the average person consume no more than 300 mg per day to maintain heart health.
In the photo I took of an egg container at the store, you can see a clear example of how to read the cholesterol content on a nutrition label. The label shows that each serving contains 200 milligrams (mg) of cholesterol. Since the serving size is 48 grams, which is about the weight of one egg, this means that each egg has 200 mg of cholesterol.

While the American Heart Association recommends consuming less than 300 mg of cholesterol per day to maintain heart health, it’s important to note that not all cholesterol is harmful. In fact, the cholesterol found in eggs can be beneficial as part of a balanced diet. Eggs are also a good source of protein and other nutrients, making them a nutritious choice for many people. Keep in mind that dietary needs can vary, so it’s always best to consult with a healthcare provider for personalized advice.
Sodium
It is also measured in milligrams. Sodium plays a critical role in the body, helping to maintain fluid balance and supporting nerve and muscle function. However, consuming too much sodium can raise blood pressure, which is a risk factor for heart disease and stroke. It’s recommended to consume less than 2,300 mg a day for most adults, with an ideal limit of 1,500 mg for those with hypertension.
Based on the package of salted pistachios shown in the image, one serving contains 135 milligrams of sodium. You can certainly enjoy a few servings throughout the day while staying within the recommended limits.
It’s important to keep track of sodium intake from all sources, not just snacks like pistachios, to ensure you don’t exceed these guidelines for better heart health.

I highly recommend using products with no salt added, as they often allow the natural flavors to shine through while also being a healthier choice. A prime example is this jar of almond butter shown in the image. It boasts zero grams of salt, making it a heart-healthy option. I’ve found that I feel significantly better and more satisfied after consuming products free of added salt. The almond butter here is not only a great spread for your rice crackers, dates, and bananas or smoothie addition but also aligns perfectly with a low-sodium diet, for those who are mindful about their salt intake.

Total Carbohydrate
This number includes all carbohydrates in a serving – sugars, complex carbohydrates, and dietary fiber – and is crucial for managing energy intake. It’s listed in grams, and understanding your total carbohydrate intake is especially important if you’re monitoring your blood sugar levels.
In the photo I snapped at the store of a bag of freeze-dried apple crisps, you can see a nutrition label that includes information about dietary fiber. The label indicates that each serving of these apple crisps contains 1.0 gram of dietary fiber. Since the recommended daily intake is 25 grams for women and 38 grams for men, a serving of these crisps provides a small portion of that daily goal.

It’s a tasty example of how fruits, even in a dried form, can contribute to our fiber intake. Including a variety of fiber-rich foods like fruits, vegetables, whole grains, and legumes in your diet is a great way to help maintain good digestive health and prevent constipation. Remember, for the best health benefits, aim to mix different sources of dietary fiber.
Sugars
Sugars on labels are listed in grams and can include both natural sugars from fruits and milk, and added sugars. It’s the added sugars that you want to limit, as they contribute to empty calories and can lead to overeating, weight gain and tooth decay.
From the photo I took of a coconut water package at the store, we can see an example of how sugars are presented on a nutrition label. This label specifies that per 100 milliliters, there are 5.3 grams of carbohydrates, of which 4.9 grams are sugars.

These sugars in coconut water are natural, as the ingredients list shows 100% coconut water without added sugars. It’s important to be aware of the sugar content in beverages, as added sugars can trigger our appetite and for some, even compulsive food behaviors. In this case, the sugars are naturally occurring and part of the coconut water’s nutritional profile, offering a sweet taste without the health risks associated with added sugars.
Protein
This is listed in grams and is important for building and repairing muscles and tissues. While protein needs can vary, a rough guideline is about 0.8 grams per kilogram of body weight per day.
In this photograph, I captured the label on a can of tuna, which is a convenient and readily available source of protein. The nutrition information indicates that per serving, this can of tuna provides 13.9 grams of protein.

Tuna is a particularly good choice because it’s packed with protein and can be easily added to meals for a quick and nutritious option.
Other Nutrients
These might include vitamins and minerals that are not required to be listed but are crucial for health. They can include but are not limited to:
Vitamin A: Important for vision and immune function.
Vitamin C: An antioxidant that also helps in healing and iron absorption.
Calcium: Essential for bone health.
Iron: Critical for transporting oxygen in the blood.
List of Ingredients
When it comes to ingredients, the order matters. Food labels list them from the largest to the smallest by weight, giving you an immediate idea of what’s most prevalent in your food. If ‘sugar’ sits at the top, that product is likely sweet; if ‘whole grains’ lead the list, you’re probably holding a fiber-rich snack. It’s a transparent snapshot of what you’re about to eat, letting you make informed choices based on your dietary preferences or restrictions.
On the flip side, not all that ends up in our food gets a line on the label. Indirect additives may sneak in during various stages of processing, packaging, or even from the equipment used in production. These can range from pesticides used in farming and trace chemicals from packaging materials to preservatives added during manufacturing and residues from cleaning agents. While regulations exist to ensure their levels remain safe, they are a reminder of the complex journey from farm to table. Staying informed about these indirect players in our food system is another piece of the puzzle in pursuing a clean and wholesome diet.
Top 20 Most Common Harmful Food Additives and Preservatives
This table represents a selection of 20 additives and preservatives that are commonly found in various food products, along with the health risks they may pose.
Please note that the health risks mentioned are based on various studies and health advisories, and different sources may provide different levels of risk associated with these additives. It’s also important to consider the context of consumption, as the dose and individual sensitivity can greatly affect the potential for harm.
# | Additive/ Preservative | Commonly Found In | Potential Health Risks |
1 | Aspartame | Diet sodas, sugar-free products | Headaches, dizziness, mood swings |
2 | BHA and BHT | Cereals, chewing gum | Possible carcinogen, allergic reactions |
3 | Sodium Nitrite and Nitrate | Processed meats | May form nitrosamines, possible carcinogen |
4 | Propyl Gallate | Meat products, chewing gum, chicken soup base | Allergic reactions, stomach and skin irritation |
5 | Monosodium Glutamate (MSG) | Processed foods, seasonings, fast foods | Headaches, nausea, allergic reactions |
6 | Acesulfame-K | Sugar-free baked goods, gelatins, chewing gum | Headaches, vision problems |
7 | Artificial colors (FD&C colors) | Candies, beverages, baked goods | Hyperactivity, allergic reactions |
8 | Olestra | Fat-free potato chips | Gastrointestinal disturbances, diarrhea |
9 | Potassium Bromate | Breads, flour | Possible carcinogen, thyroid and kidney effects |
10 | Hydrogenated Vegetable Oil | Margarine, baked goods, fried foods | Cardiovascular disease, obesity |
11 | Aluminum Salts | Antiperspirants, baking powder | Neurological effects, bone diseases |
12 | Saccharin | Sugar-free products | Bladder cancer in animal studies |
13 | Polysorbate 60, 65, and 80 | Baked goods, frozen desserts | May affect immune response, allergic reactions |
14 | Sodium Benzoate | Jams, juices, condiments | Can form benzene, a known carcinogen |
15 | Carrageenan | Dairy products, deli meats | Gastrointestinal inflammation, glucose intolerance |
16 | Sulfites (Sulfur Dioxide) | Dried fruits, wine, beer | Allergic and asthmatic reactions |
17 | EDTA | Processed foods, salad dressings | May deplete essential nutrients |
18 | Artificial Flavorings | Snack foods, candy, beverages | Allergic reactions, unknown long-term effects |
19 | High-Fructose Corn Syrup | Sodas, sweetened beverages, snacks | Obesity, diabetes, inflammation |
20 | Trans Fats | Margarine, fast food, baked goods | Increased risk of heart disease, cholesterol |
Relatively Safe Addictives
While many additives are met with skepticism, there are several deemed relatively safe by health authorities, which can be included in our diets without significant concern. These safe additives are rigorously tested and often derived from natural sources, playing key roles in preserving the freshness, safety, and appealing appearance of foods. They may act as vitamins, preservatives, or acids that maintain the desired consistency and taste of food products. Here are 15 such additives, listed without particular ranking:
Citric acid: Naturally found in citrus fruits, it’s used as a preservative and to add a sour taste to foods and beverages. It is considered safe and can also serve as an antioxidant.
Lactic acid: This is produced by fermenting sugars and is found in sour milk products like yogurt. It acts as a preservative and flavoring agent. It’s safe for most people and can help maintain the balance of acidity in the body.
Sorbic acid: It’s a natural compound found in berries but is often synthesized for use as a food preservative. It inhibits the growth of mold and yeast, thereby prolonging shelf life.
Ascorbic acid (Vitamin C): Naturally present in fruits and vegetables, it’s added to food as an antioxidant. It supports immune function and is essential for the synthesis of collagen.
Tocopherols (Vitamin E): Found in nuts and seeds, tocopherols are added to foods as antioxidants to prevent spoilage. Vitamin E is important for immune function and acts as an anti-inflammatory agent in the body.
Beta-carotene: This is a precursor to vitamin A and gives orange and yellow vegetables their color. It’s an antioxidant and is important for vision and immune health.
Gelatin: It is made from parts of animals and is used to make foods like jellies and some dairy products thicker. It’s safe to eat and is often used in medicines to make the outside of pills. Even though it comes from animals, it’s cleaned and treated so much that it can be used in diets where people don’t mix meat and dairy. It has lots of the building blocks of protein, except for one type called tryptophan. People who don’t eat meat might not use gelatin, but because it’s useful and safe, you’ll find it in many different things we eat and use every day.
Pectin: Found in the cell walls of fruits, it’s used as a gelling agent in jams and jellies. It’s a source of soluble fiber and can aid in digestion and cholesterol management.
Lecithin: This is a fatty substance found in egg yolks and soybeans, and it’s used as an emulsifier in foods like chocolate and salad dressing. It’s essential for cell membrane structure and is safe in the amounts found in foods.
Carrageenan: Extracted from red seaweed, carrageenan is used to thicken and stabilize dairy products and alternatives. It’s safe for most people, though there are some concerns about its potential inflammatory effects.
Glycerin: Also known as glycerol, it’s found in fats and oils and is used as a sweetener and humectant to retain moisture in foods. It is non-toxic and can be metabolized by the body for energy.
Potassium Sorbate: This is a synthetic preservative that inhibits the growth of fungi, yeast, and mold. It’s safe at low levels and helps extend the shelf life of foods.
Sodium Benzoate: Found naturally in cranberries, it’s used as a preservative in acidic foods such as salad dressings, carbonated drinks, and pickles. It’s safe when consumed in small amounts.
Calcium Propionate: This preservative is found in baked goods to prevent mold and bacterial growth. It’s safe for consumption and can be metabolized by the body similarly to other fatty acids.
Annatto: Derived from the seeds of the achiote tree, annatto is used as a natural coloring agent in cheese and butter. It’s generally considered safe and has been used in traditional medicine.
Natural vs Added Sugars
In the world of sweeteners, sugars come in two main types: natural and added. Natural sugars are those found inherently in whole foods like fruits and milk. Think of the fructose in your apple or the lactose in a glass of milk; these sugars come packaged with a host of nutrients, fibers, and vitamins that are beneficial for your body. On the flip side, added sugars are those that manufacturers add to products during processing or that we sprinkle on our food. They spike our calorie intake without providing any nutritional benefit.
Added sugars often wear disguises on ingredient lists, masquerading as “high-fructose corn syrup”, “evaporated cane juice”, “sucrose”, “glucose”, “maltose”, “and dextrose” among others. They’re pervasive, lurking in sodas, desserts, and even savory foods like dressings and bread. This variety of aliases means that added sugar can easily sneak into our diets, often unnoticed.
Selected Terms Used on Food Labels for Added Sweeteners:
- Brown rice syrup
- Brown sugar
- Concentrated fruit juice sweetener
- Confectioner’s sugar
- Corn syrup
- Dextrose
- Fructose
- Glucose
- Granulated sugar
- High-fructose corn syrup
- Honey
- Invert sugar
- Lactose
- Levulose
- Maltose
- Maple sugar
- Molasses
- Natural sweeteners
- Raw sugar
- Sucrose
- Turbinado sugar
- White sugar
Based on both my experience and research I know that consuming too much added sugar can lead to compulsive eating behaviors as it triggers pleasure centers in the brain, similar to addictive drugs, promoting a cycle of cravings and binge eating. In the body, added sugars cause a rapid surge and crash in blood sugar levels, leading to energy spikes followed by fatigue and more cravings. To manage sugar spikes, it’s vital to pair any carbohydrates with fiber, protein, or healthy fats, which slow down sugar absorption. Here are some meal and snack ideas:
Breakfast: Scrambled eggs with kale and sweet potatoes served with mixed berries. Eggs are healthy fats and some protein, sweet potatoes are high in fiber and carbohydrates while mixed berries will give you a boost of antioxidants.

Lunch: Grilled chicken salad with mixed greens, avocado, carrots, and a vinaigrette dressing. The chicken offers protein, avocado provides healthy fats, and the greens are high in fiber.
Dinner: Baked salmon with quinoa and steamed broccoli. Salmon is rich in protein and omega-3 fatty acids, quinoa offers both protein and fiber, and broccoli is a fibrous vegetable.

Snacks:
- Apple slices with almond butter: The apple provides fiber and natural sweetness, while almond butter adds protein and healthy fats.
- Coconut yogurt with chia seeds and berries: Coconut yogurt is high in healthy fats; mixed berries provide carbohydrates and natural sugars while chia seeds are a great source of fiber and also healthy fats.
- Homemade hummus with carrot and cucumber sticks: Hummus is a good source of protein and healthy fats, and the vegetables are high in fiber.
Each of these options combines carbohydrates with fiber, protein, or healthy fats, helping to slow down the absorption of sugar and manage blood sugar levels more effectively.
Regular meals at intervals help prevent the blood sugar dips that trigger sugar cravings. Preventing these spikes involves choosing complex carbohydrates like whole grains, legumes, and vegetables over simple, refined sugars, and being vigilant about reading food labels to avoid hidden added sugars. Reducing the intake of sugary drinks, including fruit juices, and sweetened teas or coffees, can also be a significant step towards managing sugar consumption. By understanding the difference between natural and added sugars and making informed dietary choices, we can protect our health from the risks associated with excessive sugar intake.
Food Label Terms Explained
When you’re at the store looking at food, there are a lot of words on the labels that can be confusing. It’s really useful to know what these words like “fat-free” and “low-calorie” mean. Let’s make it easy and go over what these food-label words mean.
Fats
- Fat-free: Indicates less than 0.5 grams of fat per serving, ideal for low-fat diets.
- Low-fat: Contains 3 grams or less per serving, suitable for those looking to reduce fat intake.
- Reduced-fat: At least 25% less fat compared to the standard product.
- Cholesterol-free: Less than 2 mg of cholesterol and 2 g or less of saturated fat per serving, important for heart health.
- Low-cholesterol: 20 mg or less of cholesterol and 2 g or less of saturated fat per serving.
- Reduced or less cholesterol: At least 25% less cholesterol than the reference food and 2 g or less of saturated fat per serving.
Meats
- Lean: Contains less than 10 g of total fat, 4.5 g of saturated fat, and less than 95 mg of cholesterol per serving.
- Extra-lean: Even stricter standards, with less than 5 g of total fat, less than 2 g of saturated fat, and less than 95 mg of cholesterol per 100 g.
Healthy
- Low-fat: Less than 3 g of fat per serving, aligning with dietary guidelines for fat intake.
- Light: Either one-third fewer calories or half the fat of the reference food, or derives 50% or more of its calories from fat with at least a 50% reduction in fat.
Calories
- Calorie-free: Fewer than 5 calories per serving, essentially negligible in a diet.
- Low-calorie: 40 or fewer calories per serving, often found in diet-specific foods.
- Reduced or fewer calories: At least 25% fewer calories than the reference food.
Fiber
- High-fiber: packs at least 5 grams per serving, great for your digestive health.
- Good source of fiber: contains 2.5 to 4.9 grams, helping you stay regular.
- More or added fiber: means you’re getting at least 2.5 grams more than usual, for an extra boost.
Sugar
- Sugar-free: has less than half a gram per serving.
- No added sugar: means nothing extra is thrown in; it’s just as nature intended.
Sodium
- Sodium-free: means virtually none: less than 5 mg per serving.
- Very low sodium: keeps it to 35 mg or less, helping your heart out.
- Low-sodium: foods have no more than 140 mg, keeping things light.
- Light in sodium: slashes the usual amount by half.
- Lightly salted: offers a 50% sodium cut from the norm.
- Reduced sodium: dishes out 25% less than what you’d expect.
Potassium
- High-potassium: foods deliver a hefty 700 mg or more to power your cells.
- A good source of potassium: ranges from 350 to 665 mg per serving.
- More or added potassium: tops up your intake by an extra 350 mg.
Calcium
- High-calcium options provide 200 mg or more for stronger bones.
- A good source of calcium offers a solid 100–190 mg.
- More or added calcium boosts your bone health with at least 100 mg over the standard.
Conclusion
Understanding food labels is such an empowering step in nurturing our bodies and overall well-being. Whether we’re recovering from binge eating, compulsive food behaviors, or simply looking to live a healthier life, learning how to read labels helps us make informed choices that truly support our health. By being mindful of things like hidden sugars, unhealthy fats, and artificial additives, we can focus on choosing foods that provide the nourishment and healing our bodies need.
Food labels offer valuable information, from vitamins and protein content to warning us about less helpful ingredients like preservatives or trans fats. While some additives may be harmless, others can negatively impact our health, especially when consumed regularly. The more we understand what’s in our food, the better equipped we are to make decisions that serve us, body and mind.
Each time we shop, every small choice – like opting for natural ingredients and sometimes saying no to added sugars – brings us closer to feeling our best in recovery. With just a bit of awareness, guidance love and care, we can create healthier habits and feel more in control of our food choices. I hope this guide reminds you how simple and rewarding it can be to choose foods that support your healing and well-being. Here’s to embracing each grocery trip as a chance to nourish yourself with love and intention!
References and Resources
- Haas, E. M., & Levin, B. (2006). Staying Healthy with Nutrition, rev: The Complete Guide to Diet and Nutritional Medicine. Clarkson Potter/Ten Speed.
Frequently Asked Questions
How can I tell if a certain food is triggering me?
How can I tell if a certain food is triggering me?
Based on my experience, I learned to tune into my body and pay attention to how I felt after eating certain foods. In my recovery, I kept a food journal, which helped me track not just what I ate, but also how it affected my mental clarity and energy levels. By being mindful of these patterns, I discovered that certain foods would trigger cravings and make me want to eat more of them. This awareness was key in identifying and managing my triggers.
How do I know if a food contains allergens or ingredients I’m sensitive to?
By law, food manufacturers are required to highlight common allergens such as peanuts, tree nuts, milk, eggs, wheat, soy, fish, and shellfish, because these are responsible for the majority of allergic reactions. These allergens are typically listed in a separate section that says “contains” followed by the allergen names. Alternatively, they can be written in bold within the ingredients list itself to stand out.
If you’re allergic to something less common, like sesame or mustard, you need to read the whole list of ingredients carefully. Sometimes, foods are made in places that handle other allergens, so they might say “may contain” or “made in a facility that also processes” certain allergens. This is just a warning, but it’s important for safety.
If you have a serious allergy, it’s a good idea to check with the food company if you’re not sure about something. Remember, ingredients can change, so it’s best to check the label every time you buy the same food.
How can I find out if a food contains added sugars?
To see if there’s added sugar in your food, look closely at the list of ingredients on the back of the package. Sugar can hide under lots of different names. Some of these include corn syrup, anything with ‘syrup‘ after it, words that end in ‘-ose‘ like fructose or sucrose, and other names like honey, molasses, and cane juice. These are all types of added sugars.
Also, check the nutrition facts part of the label. There might be a specific spot that says “added sugars”, telling you exactly how much sugar was put in on top of what’s naturally there.