Following are five rules from Natural Health magazine to be used as a guide when you're at the grocery store, reading labels and trying to figure out if a product is relatively healthy or not. You can print out a wallet sized version from naturalhealthmag.com/foodrules.
1. The first ingredient should be representative of the product. For example, the first ingredient listed in the nutrition facts panel on the packaging of mango juice should be mangoes, not apple juice.
2. Ingredients should be mostly recognizable. The following (often unrecognizable) additives are safe: acids (citric, sorbic, lactic), alginates, annatto, carrageenan, casein and lactose, gelatin, glycerin (as long as it comes from a natural and not a synthetic source), lecithin, monoglycerides and diglycerides, natural flavorings, pectin, and sorbitol.
3. There should be NONE of the following food additives: hydrogenated fats, artificial food colors, nitrites and nitrates, sulfites, artificial sweeteners (aspartame, acesulfame-K, and saccharin), MSG, preservatives (BHA, BHT, EDTA, THBQ), artificial flavorings, refined flour.
4. There should be reasonable amounts of sodium and sugars per serving. Actual numbers for sodium and sugars will vary greatly depending on the food, so keep serving size and what kind of food it is in mind. Remember the daily guidelines for sodium (approximately 1500 mgs per day) and sugar (approximately 24 grams for women and 36 grams for men per day).
5. There should be optimal amounts of fiber, vitamins, minerals, and nutrients depending on the food. For example, whole grain bread should have a good amount of fiber; yogurt should be high in calcium. Bonus points given to products that get their optimal amounts of nutrients from the food source versus added ingredients.
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