As you embark on your New Year’s resolutions, clean eating plans and rigid exercise programs, keep in mind that not all food is created equal. You’ve made the decision to eat right, but how do you know if what you’re eating is, in fact, ‘right’? Do we even know what products are in our food?
As it becomes increasingly more popular/trendy/modern to educate ourselves about what we’re actually eating, the market is listening to such demands and reacting accordingly. According to RD-written Nutrition Unplugged blog ‘nutritionism’, which refers to celebrating or demonizing particular ingredients at the expense of the food itself, is at an all-time high!
So your bag of potato chips is a very high source of fibre… for the extra fibre, is it worth eating the whole bag? Instead, ask questions, learn about what is in your food and choose a variety of options in moderation. Like any other business, the food industry responds to shifts in consumer demands so educate yourself on your food choices; you have every right to know what you’re eating. Here are a few things to keep in mind…
Check the label! Read up on my previous quick tips for reading nutrition labels. Everything you need to know starts here. Labeling is mandatory and regulated in Canada so you know exactly what you’re getting yourself into. Get comfortable understanding the label so you can compare products and see if you’re really getting the best bang for your buck.
Nutrition claims go hand-in-hand with the nutrition labels so take your research a step further to understand why and how products claim to be almighty. Companies capitalize on these fancy one-liners to catch your eye. Do you often reach for the ‘fat-free’ bag of cookies? They may very well be, but this doesn’t account for useless calories, added sugar, or extra additives that replace the “fat free” food. If it sounds too good to be true, chances are it might be. Flip to the back and get reading. Check out these 6 nutritional claims you should be weary of…
Au naturel… oh really? Many products indicate they are all natural, having natural flavours and additives. Some flavours may be derived from natural sources, but are still derived chemically, still creating a more synthetic ingredient. Like the nutrition claims, products catch your attention with the ‘all natural’ claim, but it doesn’t mean it is all that healthy for you. Read the ingredients. An extensive list of unreadable ingredients may indicate how natural the product is.
I try to avoid additives, such as sulphites (think wine) and nitrates (common in deli meats). Added to food to increase their shelf life and warn off contaminating bacteria, there is some evidence suggesting harmful side effects if consumed in large quantities. Artificial dyes are also added to make foods more aesthetically pleasing by brightening colours (reading as Yellow 5, Red 40, for example, on the ingredients list). Commonly used in candies like Starburst, M&Ms, artificial colours are cheaper than natural dyes, are made from synthetic chemicals and petroleum, and may be contaminated with potential carcinogens, according to RD Alyse Levine at Nutritionbite. Limit your consumption and watch for added colourants to other food products. Produce can also have harmful, unwanted ingredients – pesticides. Choosing to eat organic may limit the use of pesticides, but neighbouring fields may use these harmful products, which are blown over. Always wash your produce with water and a scrub brush (for delicate produce like berries, use agitation) before eating.
It is hard to narrow down a list of ingredients to avoid completely. If you have specific questions, send them my way! Food technology is constantly changing to staying up to date with reliable research is a good way to find out what exactly is in your food.
