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How To Read Labels Like a Pro and Cut Grocery Shopping Time In Half

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How To Read Labels Like a Pro and Cut Grocery Shopping Time In Half

Are you confident in your ability to read food labels?

Maybe you haven’t really taken the time to ever read a label properly before, or you are so overwhelmed by the information presented on the label that you just don’t bother.

It is time to get on the label reading train so you can be properly educated on what you are feeding your family and you can get in and out of the grocery store in half the time. No more staring at a label for 5 minutes trying to decipher if you should put it in your cart or not.

First off, it is critical to note that you won’t find a label on anything in the produce section of the grocery store – and this is where the majority of your food should be found!

The reason for that is that those foods haven’t been processed. The focus of your grocery shopping trip should be concentrated to the produce department, filling your cart full of wonderfully nutrient rich fruits and vegetables. It is important to be mindful on what produce should be purchased organically if funds and availability allow for it.

Leafy greens, strawberries, grapes, celery, and apples are some of the most highly sprayed crops and therefore should be purchased organically if possible.

As you move into the packaged food section of the grocery store, you will want to focus on the following tips to ensure you are reading labels properly.

1. Check the serving size first, and consider what a realistic serving size is for your family. In the case of most packaged products, the serving size is an unrealistic estimate of what a typical person would eat and therefore causes the caloric values, fat and sugar content to appear more acceptable.

2. Most people only focus on the top half of the label where you will find the caloric content and nutritional breakdown. While this information is important to know, the list of ingredients will be more helpful in determining just what additives might be present. Remember that the ingredients are listed in descending order based on their volume, so if a harmful item is listed as one of the first five ingredients then you may want to reconsider what you are buying.

3. Choose products with the fewest number of ingredients. But, also make sure that you know and feel comfortable eating what all the ingredients are.

4. Purchase frozen vegetables and fruit instead of canned to eliminate exposure to preservatives that are used in the canning process.

5. Beware of endorsements on products and clever marketing campaigns that make any special product claims. Just because a label claims it is sugar-free, diet, all natural or trans fat free doesn’t mean that it is healthy. 

6. Finally, avoid ingredients like monosodium glutamate (MSG), artificial sweeteners (Splenda or aspartame), sodium nitrate, food dyes, high-fructose corn syrup, trans fats, refined grains, and any other items on the label that are almost impossible to pronounce.

By following these tips, a trip to the grocery store should be a lot less confusing and time consuming. Remember that life isn’t perfect, and neither will your grocery shopping experience be. 

Select products that are as close to natural as you can and always keep your eyes open for higher quality alternatives.

Save the Bees! Without Them, Humanity Can’t Survive

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bees and dandelions

Stop. And. Listen. Do you hear bees buzzing in your yard, hard at work? If we aren’t careful, that could soon be a sound of the past.

Whatever you do this spring, don’t pull out the dandelions that pop up in your yard or garden. Yes, I know that we have all been convinced by yard maintenance companies and marketing that dandelions are not aesthetically pleasing and therefore they should be sprayed or pulled out. But, dandelions are the first source of food in the spring to feed our precious, hard-working bees (and other insects).

Bees are responsible for the pollination of approximately 35% of our food supply and it is our job to protect them.

With the widespread use of pesticides and chemicals on crops we are killing off the bee population at an alarming rate.

While the world stopped to listen to the story of Kim Kardashian’s Paris robbery last year, we missed noting that bees have been put on the endangered list.

Without bees, we can expect to see a significant impact on the agricultural industry.  Although bees are not necessary for the pollination of all crops, they do play an integral role in the pollination of melons, squash, nuts such as cashews, brazil nuts and almonds, apples, berries (raspberries, blueberries, blackberries, and strawberries), and stone fruits.

As the bee population continues to be affected, the concern is that these fruits and vegetables will be available in lower yields, which would drive the cost of these up as availability is reduced. Understanding that these are the staple foods of a whole food diet, it is concerning that a diet consisting of whole foods is likely to become less accessible and therefore could have a negative impact on the health of our communities moving forward. 

Spread the word about the bee population. Talk to your neighbours, friends, family and whoever else you come into contact with. Start a conversation in your community about what can be done to reduce the use of chemicals and pesticides. Starting a community gardening program is an excellent way to educate the community on the importance of the bee population while growing organic produce. If that isn’t an option in your community, starting a small backyard garden is easy and extremely rewarding. Bees love flowers, fruits and vegetables, so pick your favourites and start growing!

Finally, by purchasing local, raw honey you are supporting a local farmer who is working hard to maintain the bee population. The nutritional benefits of eating raw, locally sourced honey include providing anti-viral, anti-fungal, and anti-bacterial properties. Raw honey is also rich in vitamins, minerals and enzymes. Most honey that we buy in the grocery store has been processed at high temperatures and has additives, which radically reduces the effectiveness of the honey in your diet.

We encourage you to do whatever you can to help save the bee population. It could be as simple as planting a patch of wild flowers, eliminating the use of chemicals on your lawn or letting your dandelions thrive this spring!