Hippocrates once famously said, “Let food be thy medicine.” Although drawing on thousands of years of ancient knowledge, his proclamation was based solely on the observed effects of food on our health; it would take thousands more years before the concept of eating for health would become the science we know today.
-------------------------------
Before the 20th century, our understanding of essential vitamins and nutrients and their impact on our health was extremely limited. While there had been attempts to analyze food chemically, we hadn’t yet discovered the tiny but essential compounds – or “micronutrients” – that impact our health; in other words - we knew food contained protective substances, but they were invisible to us.
As scientists started isolating specific nutrients from food and studying their effects, it became apparent that people were getting sick from certain nutrient deficiencies. By increasing these nutrients, diseases like scurvy and rickets could be effectively treated or prevented entirely. This was the first time scientists recognized nutrients beyond protein, fat, and carbohydrates, and their studies substantiated Hippocrates’ words.
Unfortunately, by the 1960’s, a new problem arose – Americans’ consumption of pre-packaged foods skyrocketed. These foods were often nutritionally lacking or even harmful to human health. In response to public uncertainty of what was safe to eat, nutrition labeling began appearing on food packaging; first voluntary, it took roughly 20 years to be made mandatory and became a fixture on most US food packaging by the mid-1990’s.
Nutrition labeling has evolved through the years as more scientific evidence emerges linking diet to chronic health conditions and diseases like obesity and heart disease. These new labeling requirements are intended to help consumers make better-informed decisions about the foods they eat and to show where nutritional gaps may exist, and will likely continue to evolve over time.
How To Read Nutrition Labels Smarter
1. Start with the serving size. The nutrition facts are based on one serving – multiply if you eat more. Tip: When comparing products, if one product specifies a smaller serving, it might look “healthier” than it really is.
2. Calories alone aren’t always the best indicator of what to eat. Try eating the same number of calories PLUS adequate protein and fiber to keep you feeling fuller, longer.
3. Limit these:
- Sodium
- Added Sugars
- Saturated Fat
- Trans Fat
Eat more of these:
- Fiber
- Vitamins and Minerals
4. Match the label to your goal. Depending on your health goals, you may need more or less of certain nutrients:
Weight Loss – fewer calories, more fiber
Muscle Gain – more protein, enough calories
Heart Health – less sodium and saturated fat
Blood Sugar – less added sugar, more fiber
5. Ingredients are listed from most to least by weight. Watch out for: artificial colors, artificial sweeteners, and preservatives. A short list of recognizable ingredients is usually better.
While “facts up front” can give a quick synopsis of a packaged food’s nutritional value, package claims can be misleading. Always verify claims such as “low in” and “high in” with the nutrition facts. Tip: try to eat 20% DV or LESS of “limit these” nutrients, and 20% DV or MORE of “eat more” nutrients.