Did you know that one simple eye exercise has been shown to help people shed those stubborn extra pounds? In fact, research has shown that people who practice this eye exercise regularly tend to weigh about nine pounds less on average than those who don’t. And don’t worry, it isn’t something complicated or time-consuming. The secret? Reading food labels.
The benefits of reading food labels
An international team of scientists from the University of Santiago de Compostela, the University of Tennessee, the University of Arkansas, and the Norwegian Institute for Agricultural Finance Research discovered that consumers who take the time to read labels when shopping for groceries are, on average, significantly thinner than those who don’t even glance at the nutritional facts.
“We have seen that those who read food labels are those who live in urban areas, those with high school and (college) education”, said María Loureiro, lead author of the study published in the Agricultural Economics journal. These findings suggest that improving label literacy could be a powerful weapon in the battle against obesity.
Label literacy: the key to healthier choices
By paying attention to the nutritional information provided on food labels, you’re more likely to make healthy choices and avoid overly processed, high-calorie, and nutrient-poor foods. This doesn’t have to be a tedious process either. Just pay attention to a few critical points when looking at a product’s label:
- Servings per container: The first step towards understanding how nutritious a food item is, is to check how many servings are in a container. This can help you avoid accidentally consuming multiple servings in one sitting.
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Calories: Calories matter when you’re trying to lose or maintain weight. A general rule of thumb is to aim for roughly 400 calories per meal, which will help you stay on track without getting too bogged down in counting every single calorie.
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Fats: Healthy fat sources are essential for a balanced diet, but it’s crucial to keep an eye on unhealthy trans and saturated fats, which can increase your risk of heart disease. The American Heart Association recommends limiting saturated fat intake to less than 13 grams per day.
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Sugars: A high-sugar diet can lead to weight gain, diabetes, and other health issues. Be wary of products with added sugars or high amounts of naturally occurring sugar (such as in fruit juices). The World Health Organization recommends consuming no more than 25 grams (6 teaspoons) of added sugar daily.
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Sodium: High sodium intake can lead to high blood pressure and other health problems, so aim for a daily intake of less than 2,300 milligrams, as recommended by the American Heart Association.
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Fiber: Fiber is critical for healthy digestion and can help keep you feeling full and satisfied. Most adults should aim for around 25-30 grams of fiber daily, according to Mayo Clinic.
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Protein: High-quality protein sources are essential for muscle development and repair, and they can also help keep you feeling fuller longer. Be sure to select lean protein sources like chicken, turkey, and fish, or plant-based options like beans and lentils.
How to make reading food labels a habit
To maximize the benefits of reading food labels, try incorporating some of these strategies into your routine:
- Make label reading a priority: Commit to always looking at labels when you’re shopping, even if it means spending a little extra time in the aisles. This habit will get easier and more natural over time.
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Start with small changes: Focus on just one or two components of a label at first, like calories and sugars, and gradually add more as you grow more familiar and comfortable with the nutritional facts.
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Use tools and apps: Your smartphone can help you better understand a product’s nutritional value. Apps like Fooducate or MyFitnessPal can provide guidance and help you decipher the numbers.
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Meal plan: Plan your meals and grocery list ahead of time, considering the nutritional information of various products. It’s much easier to make informed choices when you have a well-thought-out shopping list in hand.
Encouraging better food choices
Based on the research mentioned earlier, you can see how vital it is for governments and health organizations to promote the use of nutritional labels. By increasing label literacy and encouraging informed food choices, we can help stem the tide of obesity and promote healthier lifestyles overall.
