How to Read a Food Label like a Functional Nutritionist

How to Read a Food Label like a Functional Nutritionist

1. INGREDIENTS LIST

read this first—if you do not recognize something, your body will not either

what you might not know:

  • <6 ingredients is ideal

  • listed by descending weight

  • manufacturers will use 2+ forms of sugar so they appear lower on the list

  • parenthesis can make certain ingredients seem to be more/less

  • be cautious of vague ingredients like "natural flavors" or "spices"

  • gluten is not listed as a top allergen

2. SERVING SIZE

indicates typical—not recommended—consumption amount

3. CALORIES

say nothing of the overall health of the product (focus on ingredients first)

4. FAT CONTENT

is not about quantity, but quality (minimize trans fat & processed seed oils)

5. DIETARY CHOLESTEROL

has little impact on cholesterol levels in your body (so do not worry too much about this measure)

6. SODIUM

is not bad (but essential), focus on overall food quality & your kidneys should balance your sodium levels

7. TOTAL CARBOHYDRATE

equals fiber + sugar

8. FIBER

will balance the impact of other sugars, improve gut regularity, & nourish your microbiome

9. ADDED SUGAR

is one of the most important things to look at (and minimize)

10. NUTRIENT CONTENT

is great, but most micronutrients should come from whole foods that have no label


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