Embracing Food Labels without Judgement

[00:00:00] Dr. Christiane Schroeter: Today is all about food labels, with two sides. Food labels are great. Labeling food, the good and bad kind, not so much. I am a big fan of nutrition facts panels, and I study them at the grocery store to make informed choices for my family.

[00:01:52] Dr. Christiane Schroeter: Let me share how I read a nutrition facts panel. There are three main things I look for, and I will walk through each one. It helps me decide whether a product aligns with what my family actually needs.

[00:02:07] Dr. Christiane Schroeter: First, serving size. It tells me whether one package is enough or whether I need two, because serving sizes tend to run small. It also sets what every other number on the panel means. I do not count calories in our family, since restriction does not make life enjoyable. I look at serving size to know we will have enough, maybe even leftovers.

[00:03:34] Dr. Christiane Schroeter: Next, sodium. Processed foods run high in salt, which keeps them shelf stable, but too much is not something I want for my children. If one package is 25% of the daily value, that is usually too much, because we get sodium from so many other foods during the day.

[00:04:47] Dr. Christiane Schroeter: Then added sugars, often synthetic like high fructose corn syrup. I look closely at cereals, juices, and hidden sources like ketchup, and I aim for cereals under nine grams of sugar per serving. There is almost always a more natural alternative with fewer added sugars.

[00:07:53] Dr. Christiane Schroeter: Most important, allergens. Labels list ingredients and flag common allergens separately, like nuts, wheat, soy, or dairy. My daughter is sensitive to wheat and gluten, so I always check, because even small amounts can make her uncomfortable. For your family it might be dairy or nuts.

[00:10:05] Dr. Christiane Schroeter: Now the other side… labeling foods as good or bad. I used those words too, until I stopped. With two teenagers at home, I do not want to create shame and guilt around eating. And the labels are not even accurate. An avocado is high in fat, yet it is wonderfully healthy. Over time, good and bad labels can lead to disordered, joyless eating.

[00:13:39] Dr. Christiane Schroeter: All foods have a place in your diet, in moderation. We always keep ice cream in the house, without treating it as a reward for eating good food first. Instead of labels, I celebrate variety, balance, and the diversity of every culture’s food. We aim for five fruits and veggies a day and add rather than restrict. So be curious at the grocery store. Your next favorite thing might be waiting.