How to be a savvy consumer when it comes to ‘healthy’ foods

“multigrain” does not mean whole grain In the quest to find foods to nourish, do you purchase HOWEVER foods labeled “100% Natural,” “Healthy,” or “No Artificial Ingredients” without reading the ingredients? We’re at a disadvantage compared with countries such as Canada, where labeling laws are more stringent and specific. The U.S. Department of Agriculture says the “natural” claim means that the food does not contain artificial ingredients, coloring or chemical preservatives, and, in the case of meat and poultry, is minimally processed. However, the meat may be full of “natural flavors,” and “naturally raised” doesn’t assure consumers the animal has access to pasture. I picked up a can of iced tea whose label read “100% Natural Tea.” The ingredients included filtered water, tea, high fructose corn syrup and lemon flavoring.

What does multigrain mean?

From breads to crackers, from hot to cold cereal, “multigrain” does not mean whole grain — it means only that the product contains an undefined amount of different types of grains. The first ingredient should be “100% whole grain” so you’re assured you’re getting all of the good nutrition from that grain’s kernel, including vitamin E, magnesium and fiber. Some packages distract the consumer by touting impressive amounts of vitamins and minerals, even fiber. But, be savvy and look at the ingredients first. Always read the ingredients, then serving size, then the calories per serving, how much fiber and then how much sugar per serving. For example, a serving of shredded wheat and bran mini wheats is 1? cup, has 200 calories, 7 grams of fiber and less than 1 gram of sugar.

Explain the significance of organic.

The true meaning of organic is you’re getting an item grown on ecologically friendly soil, without contamination of potentially harmful chemicals. Not surprisingly, organically grown foods may have a higher amount of bacteria and pests than food grown conventionally. Much of the added expense of organic is from the higher production costs. Growing and harvesting of organic food is more labor-intensive and requires more land. No studies prove that organically grown foods have superior taste or more nutrition. But there is no doubt that fresh foods, not doused with chemical fertilizers and pesticides, are appealing. Supporting the small farmers whose livelihoods depend upon local support is a good thing, and keeps pressure on the USDA to limit the amount of chemicals in our food. Surveys show consumers trust the safety of foods sold in their local stores. However, consumers should be aware that some produce has HOWEVER unreasonable levels of pesticide residue. Even if you wash your produce, pesticide residue may remain.