Step 1: Stick with Whole, Real Foods

Remember that eating whole, real foods is always the goal with any healthy diet. This means eating foods as close to the way they came from nature as possible. For example:

• Baked or roasted chicken vs. chicken nuggets
• Whole fat plain yogurt vs. low fat strawberry banana yogurt
• Fresh peaches vs. canned peaches
• Brown rice vs. bread

Eating whole foods eliminates the need to read food labels. It is unnecessary for fresh produce, whole grains, beans, raw nuts and seeds, and unprocessed meat to have ingredient labels. Focusing mostly on these foods ensures that you are getting the healthiest food possible. 

Step 2: Get the Whole Scoop

When you choose any packaged food, you must always turn the package around to the Nutrition Facts Panel. This panel, and the ingredient list below it, tells you what is actually in the product. If you rely only on the front of the package, you see what the manufacturer wants you to see to entice you to buy their product. Statements such as “lite”, “natural”, “low-fat” and “wholesome” have no legal limitations on their use and usually tell us very little about the product. 

Step 3: Know What Label Claims Mean

Label claims that actually mean something…

• “100% Organic” means ALL the ingredients are organic.  It also ensures that none of the ingredients are genetically modified.
• “Organic” means that at least 95% of the ingredients are organic.
• “Made with organic ingredients” means that at least 70% of the ingredients are organic.
• “Non GMO” means none of the ingredients used were genetically modified. It is always a good idea to also look for a strong third-party verification such as the Non-GMO Project.

Labeling claims that might mean something…

Unfortunately, there are several terms used that are unregulated and their interpretation is often left up to the manufacturer, leaving the consumer unsure. The following terms generally imply a certain level of quality, but to know for sure, it is probably best to call the manufacturer directly. If the manufacturer is unable to give you satisfactory answers, try another brand!

• “Natural” – The product does not contain any artificial ingredients and is minimally processed. It does not refer to how the ingredients were grown or the animal raised, simply to how much it has been processed since harvest. The label should explain the use of the word “natural”.
• “Free-Range” – The animal is allowed some access to move about outdoors; there are no rules stating how much access is required to use this label.
• “Grass-fed” – These animals were allowed to roam and feed on grasses for at least some part of their lives. It is not uncommon that an animal will be “grain-finished”, meaning that the last several months (or more) of its life were spent feeding on grains or even in a feedlot. If you are looking for the health benefits associated with grass-fed meat, be sure to choose those that say 100% Grass-Fed or carry the American Grassfed Association’s (AGA) seal.

Step 4: Navigate the Nutrition Facts Panel

• Make sure to check the serving size. If it says 1 cookie is a serving but you eat 3 cookies, then the information in the Nutrition Facts Panel must be multiplied by 3. Sometimes a manufacturer will list a small portion as a serving in order to make a product look healthier. For example, one manufacturer of pancake mix lists the serving size as 1/3 cup mix which should yield 3 pancakes. However, when you follow the mixing directions, you use 1 cup of mix, which, according to these directions, yields 6 pancakes, indicating that the 1/3 cup serving on the Nutrition Facts box would yield three extremely small pancakes, not the size most people would consider a serving.
• Read the Entire Label. Usually the ingredient list (the little tiny print below the Nutrition Facts Panel) contains more useful information than the Nutrition Facts Panel itself. Keep in mind two things when looking at an ingredient list. First, if you can’t pronounce it or wouldn’t use it in your own kitchen, you should be cautious of that ingredient. Second, if a product contains more than 5 to 10 ingredients, it is probably junk food.

Step 5: Stay Away from Red Flag Ingredients

Completely avoid products containing some of the most dangerous ingredients. These ingredients are a red flag warning that the product is highly processed junk food. These ingredients are…

Partially hydrogenated oils (These oils may be corn, soy, cottonseed, etc.). These are the source of the dreaded artificial trans fats, known to increase the risk of cardiovascular disease. In 2015, the FDA rescinded partially hydrogenated oils’ Generally Recognized as Safe (GRAS) status and as of this writing manufacturers should no longer be using partially hydrogenated oils.

Interesterified fats (a.k.a. “interesterified soybean oil”, “interesterified vegetable oil”, “fully hydrogenated oil”, “high in stearic acid” or “stearate-rich”). These fats are relatively new to the market and are found in many of the same types of foods trans-fats used to be found in. Healthwise, they interfere with fat metabolism and negatively affect cholesterol levels like a trans fat, but in addition they raise fasting blood sugar levels, which could lead to a prediabetic condition.

High Fructose Corn Syrup. A sweetener, usually made from corn, it alters our taste buds and brain to crave sweeter foods. Additionally, it affects our ability to regulate appetite, leading to an increased desire to eat. To top it all off, it has a very pronounced effect on blood sugar, which over time can lead to prediabetes and diabetes. 

Some additional red flag ingredients to be on the lookout for…

• Artificial Sweeteners (acesulfame potassium, aspartame, saccharin, sucralose, etc.)
• Artificial Colors (usually indicated by a color followed by a number, e.g., red 40)
• Artificial Flavors
• MSG, or Monosodium Glutamate
• Nitrates and Nitrites (found in processed meats)

At Natural Grocers we think eating healthily shouldn’t have to be difficult and we’ve carefully evaluated the ingredients of each product we carry. You can find our extensive list of dangerous ingredients we won’t carry and why. But bear in mind, that even at a store with standards as high as ours, you are still better off building your diet mostly around unprocessed, whole, real foods like fresh fruits and vegetables, dairy, bulk products like whole grains and nuts, meats, and healthy fats.