Decoding Food Labels

Feeding your family healthy foods seems easy, right? But what if, lurking on all of those food labels, are chemicals and harmful additives hiding in plain site? Learning how to decode food labels can be the easiest way to know what your family is eating and to find the healthiest options for everyone in your family.

Diet can have a huge effect on your child’s behavior. It can cause worsening ADHD, it can lead to restlessness and mood swings, and can cause your child to act in ways they normally wouldn’t. Some of the easiest ways to fix these common problems are through food, and decoding food labels is the first step to getting your kids back on track.

What is on a Food Label?

Looking at a food label might seem like a whole other language, and it may involve a little bit of math on your part, but reading the labels can be a huge factor in staying healthy. Each label has a serving size and number of servings, a column of information — “% Daily Value” — that shows what portion of the amount of daily recommended nutrients the product provides, based on a 2,000-calorie diet, and information about total fat, saturated fat, trans fat, cholesterol, fiber, and other nutrients. It also includes a list of ingredients and health claims.

The first step in reading the food label should be to note the calories and calories from fat. Remember, these are based on a 2,000 calorie diet, which may not be the amount of calories that a child needs. According to KidsHealth.org, dietitians generally recommend that adults consume no more than 30% of calories come from fat over the course of the day. That means that if the food you eat over the course of a day contains 2,000 calories total, no more than 600 of these should come from fat. Children 1-3 years old should get 30%-40% of calories from fat; kids and teens 4-18 years old should get 25%-30% of calories from fat.

The FDA has recently approved a new nutrition panel that highlights the level of sugar in each food as well. The new labeling is part of an overhaul on food labeling and will show how many added sugars are in each food as well as the percent of sugars that you should consume in a day. Making sure to keep added sugar intake down and to keep low sugar percentages is another important thing to look for on the label before you put the food into your cart. 

How Many Nutrients are Actually Good?
According to the FDA, it is important to limit total fat including saturated and trans fat, cholestoral, and sodium. Americans generally eat in adequate amounts, or even too much of these. Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure.

Most Americans don’t get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. Eating enough of these nutrients can improve your health and help reduce the risk of some diseases and conditions. For example, getting enough calcium may reduce the risk of osteoporosis, a condition that results in brittle bones as one ages. Eating a diet high in dietary fiber promotes healthy bowel function. Additionally, a diet rich in fruits, vegetables, and grain products that contain dietary fiber, particularly soluble fiber, and low in saturated fat and cholesterol may reduce the risk of heart disease.

You will also notice the letters DV and %DV on the label. The DV is the actual daily value of the product based on a 2,000 calorie diet. For example, the label may say “Saturated Fat DV 65g” which means that there are 65 grams of saturated fat in the food. However, %DV is the percentage of your daily allotted value per 2000 calories. For example, if the %DV for saturated fat is 40%, it is very high in saturated fat and you should limit your intake for the rest of the day.

To start teaching your kids how to read food labels, the FDA has a website with quizzes to help you learn what each value stands for, and they also have formulas you can use if you need to figure out values on the go. It is always a good idea to start teaching your kids to read the labels with you so that they also know what to look for when they are choosing healthy foods.

Beware of “Diet” and “Low-Fat” Labeling
We have all been guilty of it. We pick up a back of “low-fat” potato chips or “fat free” ice cream and we feel pretty good about our choice to do so. But, according to KidsHealth.org, even if a food is low in fat, the food may not necessarily be low in calories or nutritious. Even a low-fat food can be high in sugar. Food companies also may make claims such as “no cholesterol,” but that does not necessarily mean the product is low in fat.

It is also important when looking at low-fat or diet options, to consider the serving size. At the top of each food label is an amount listing for serving size. These are determined by the food manufacturer, and they’re based on the amount that people generally eat. All of the information about the nutritional value of the food that is listed on the label is given according to the serving size. So if a serving size is 2 crackers and you eat 4 crackers — which would be two servings — you need to double all of the nutrition information. The number of servings per container tells you how many serving sizes are in the whole package.

There are many instances where something seems healthier because the serving size is much smaller than most people would eat, so it is especially important to pay attention to the serving size on everything you eat.

As a rule of thumb, I try to stay away from anything on a label that I can’t pronounce. There are tons of dyes and chemicals you will see listed in the ingredients sections, and, while we do live in the age of Google where you can find out what each thing is, most of us simply don’t have time for that. So rather than trying to decode some of the more cryptic ingredients I always recommend eating whole foods like fruits and vegetables and the types of things that don’t need a label at all.

For more information on keeping your kids healthy, visit parentingwithangela.com.

Mother's Day Events in Tampa Bay

Not sure what to do for Mother’s Day? Not a problem! Check out these great Mother’s Day events taking place around the Bay Area and do something special for the mothers in your life. 

Marvelous Mothers at Great Explorations Children’s Museum
May 7, 10 a.m. – 2 p.m.
Walk through Great Explorations and make Mom feel like royalty by making her a crown, necklace, or bouquet. All activities are included with the cost of admission. Mothers get in free with one paid child admission. Greatex.org; 1925 4th St N, St. Petersburg, FL 33704

The Great Mother's Day 5K Race at Al Lopez Park
May 8, 8 a.m.
Want to make Mom proud and get the family moving? Register your family online to take part in a 5K run/walk focused on health and wellness. greatmothersdayrace.com/tampa/; 4810 N Himes Ave, Tampa, FL 33614

Mother's Day at the Florida Aquarium
May 7-8, 9:30 a.m. - 5 p.m.
Make a sea of Mother’s Day memories at the Florida Aquarium! Introduce Mom to the playful otters and other 20,000 sea creatures the aquarium has to offer. Moms enjoy free admission with the purchase of one full paid admission. Tickets must be purchased onsite at the ticket booth. flaquarium.org; 701 Channelside Dr, Tampa, FL 33602

Mother’s Day at the Tampa Bay History Center
May 8, 10 a.m. - 5 p.m.
Spend Mother’s Day learning about Tampa Bay’s unique history. Moms get in free with one paid adult admission. The History Center will offer arts and crafts in the Lykes Atrium and a 15 percent discount in the museum store on select items. tampabayhistorycenter.org; 801 Old Water St, Tampa, FL 33602

Mother’s Day Concert at Curtis Hixon Waterfront Park
May 8, 7:30 p.m.
Come out to the park for a waterfront picnic and listen to the Florida Orchestra perform music as stunning as the rousing fireworks finale at the end of the show. Admission is free, but guests are encouraged to bring canned goods for Tampa Bay Harvest's annual food drive. floridaorchestra.org; 600 N Ashley Dr, Tampa, FL 33602

DIY Beautiful Basil

Food is the key to good health. It affects everything that our body does-- it can make your life better or it can turn small problems into big problems. Pesticides and hidden chemicals in your foods can cause damage to the nervous system, upset stomach and can live in your children’s intestines for years.

Rather than relying on what a label tells me is in my food, I decided six years ago to start an organic garden at home so that I would know exactly what I am ingesting and to give my body a chance to enjoy good health. Plus, nothing tastes better than veggies grown in your own backyard.

One of the things I grow in my organic garden is organic basil. Basil packs a punch greater than just its delightful smell-- it provides blood-clotting Vitamin K and magnesium and is also an antioxidant with antibacterial properties. It can be used in a variety of recipes and in some cultures is even used for medicinal purposes.

With all of the benefits of basil, I knew it was something I wanted to grow in my own garden. I planted my basil seeds two months ago, and this week I sold two pounds of fresh delicious basil to my friends at Cater Me Fit for them to use in their pesto recipe and on sandwiches.  

Growing your own basil doesn’t have to be difficult and can be pretty fun to do with the kids. It will get everyone outside and will give you and your family a chance to learn something new together. I know that I am still learning new things every day with my organic garden.

Before you start growing, it is important to start with the seeds. I use High Mowing Organic Seeds, which are 100% organic.

Next, think about the soil that you are going to use. Stay away from soils enriched with chemicals and opt for healthy soil and compost. I have found healthy soils and fertilizers from Worm’s Way are a great solution.

If you are concerned with bugs and pests getting into your garden, consider planting a few flowers that beneficial insects will love-- they will help keep the pesky bugs away.

Make sure to pay attention to the amount of water and sunlight that your seeds will need to grow. Growing basil and other herbs are often an easy way to start with organic gardening because they are relatively low-maintenance and yield wonderful results.

The basil you grow will be more fragrant than anything you can find in the supermarket and far more tasty.

My basil was about one foot tall when I harvested, and I cut them at about three inches. The cuttings will all grow back as well. Make sure you have a good pair of shears when it is time to harvest your basil.

After the basil is harvested, you might be tempted to put it in a zip-lock baggie or you might stick it right in the fridge. However, you will be sending your beautiful basil to a quick and untimely death if you store it in bags or in the fridge-- while other herbs can be stored in the fridge covered with a plastic bag, basil cannot. Instead, rinse and dry the basil completely using a salad spinner. Then, fill a glass or jar with water and put the basil in the glass just like a bouquet of flowers. Not only will it keep your basil fresh for longer, but it is also lovely and smells divine.

I've had a mason jar of basil with some water on my kitchen counter for over two weeks and it's thriving. My basil is actually blooming!

More information on clean eating: 

Avoiding Pesticides

Cater Me Fit