By Accounts Wilddate November 6, 2024

To make smart food choices, reading food labels is crucial. But labels can be extremely complex looking, adding inhibition to understand it better. It is recommended to take your time reading, understanding and most importantly, comparing labels of similar products to make a wise choice for yourself. Major things to focus on include serving size, calories, and ingredients. Always check the total sugar content (avoid hidden sugars), look for healthy fats (unsaturated) and avoid trans fats. Protein, fiber, and nutrient percentages help assess the product’s nutritional value. In the case of snack bars, look out for the word ‘binding agents’. Ideally, choose a product that does not have any binding agent or preservative. Other buzzwords include, ‘light’ or ‘multigrain’ that can be misleading, and make sure to choose whole, natural ingredients for the best health benefits.

Here are some of the top ways to get the best out of your label and take a decision on what’s healthy for you.

1. Serving Size

It's essential to check the serving size as the first thing. Do this to ensure that you're consuming the right portion for your age, gender, and activity level. Serving sizes are varied across products, so make sure you're comparing similar portions to get an accurate idea of what you're eating. For example, if you are looking at a snack bar, compare the same to another brand’s snack bar of same weight. 

2. Calorie Intake

Calorie is the most common word that is understood by most people – but can be widely misconstrued. To determine your calorie needs, you must take into account factors such as your basal metabolic rate (BMR), activity level, and metabolic health. By customizing your calorie intake according to these personal factors, you can more effectively achieve your health and wellness objectives. All calories are not bad calories – it depends on your need. For example, Wild Date snacks are calorie rich, so that you can eat a single Hunger Buster or Snack Bar and get your fill. This helps you feel sufficiently satiated and not indulge in any unhealthy food when you have hunger pangs.

3. Understanding % Daily Value (%DV)

The Percent Daily Value  is represented by ‘%DV’ on the label and shows how much a nutrient in one serving contributes to a 2,000-calorie daily diet (average calorie intake for an adult in a day). It helps consumers assess how a food fits into their overall daily nutritional intake.

• Nutrient Content: %DV shows if a nutrient is high or low in a serving.
• Dietary Goals: It helps gauge if the food meets your nutritional needs.
• Guide:
• 5% DV or less is low
• 20% DV or more is high.

While %DV offers a general guide, individual dietary needs may vary, so adjusting based on personal health factors is important. Consulting a healthcare professional can help set personalized nutrition goals.

4. Understand Nutrients

This is extremely important to understand from your label. Choosing healthy fats, complex carbs, and lean proteins ensures your body gets the fuel it needs for proper functioning and sustained fullness.

Additionally, micronutrients like vitamins, minerals, and phytonutrients are crucial for well-being. Consuming foods rich in these nutrients helps prevent deficiencies and supports vital bodily processes, ensuring optimal health. If the label indicates that your snack has multiple healthy nutrients, then you might have chanced upon a great one.

5. Allergens

This is relatively simple to understand. If you have food allergies or intolerances, it’s vital to carefully review allergen advisory labels to avoid harmful reactions. Choosing products with strict allergen management practices reduces the risk of cross-contamination and enhances safety.

While "free-from" labels may seem trustworthy, it’s important to verify these claims. Look for third-party certifications to ensure the product meets your dietary needs and is safe for consumption. In the case of products that have nuts and seeds, be extremely careful, as many people have allergies connected to nuts.

Knowing how to read labels on your snacks is important for making informed choices about what you’re eating. Labels provide essential information about ingredients, nutritional content, and potential allergens. By checking the serving size, calorie count, and nutrients like fats, sugars, and fiber, you can determine if the snack fits your dietary needs and goals. Understanding labels helps you avoid unhealthy additives and ensure you're consuming a balanced, nutritious snack while staying mindful of your health requirements.