Have you ever caught yourself in the aisle of the grocery store, confused, stressed, and wondering what to look for on a nutrition label? Whether you aren’t sure what you are looking for or are unsure of what is the healthiest option, we have all been there. Today, we are going to break down what to look for in one of our very own Nature’s Garden products to help you feel more confident the next time you are shopping.
Nutrition labels are your free guides to making informed food choices. They can help you understand what nutrients make up your food product, help you understand quantity and portion controls, identify allergens to avoid if needed, and choose options that align with your health goals! Continue reading to find out more.
Breaking Down a Food Label: Nature’s Garden Style
Pictured below is the nutrition label for our Keto Snack Mix. Follow along as we break down every part of the nutrition label for one of our favorite snacks.
● Serving Size: ¼ cup (30g)
You want to first take a look at the serving size of a product. Serving sizes are standardized and reflect the amount people typically eat or drink, however, some individuals may eat more or less than suggested.
● Calories: 170
Calories are a measure of how much energy you get from a certain food. Essentially, if you eat more servings of a food, you will also be taking in more calories. If you were to have 2 servings of this snack mix, you would then be having 340 calories.
● Fat Content: 14g total fat
While nutrition labels include the gram amount of total fat, it is important to look at the breakdown of the types of fats. A diet high in saturated fat has been associated with an increase in cardiovascular disease due to the likelihood of the consumption increasing the harmful form of cholesterol (LDL) in the bloodstream. Unsaturated fats are not required to be listed on the nutrition label, so make sure to review the ingredient list to look for those healthy fats!
● Cholesterol: 5 mg
Cholesterol is a type of fat found in animal products. Dietary cholesterol has little to no impact on circulating cholesterol levels in your body, so this measure is not as much of a concern - especially if you eat mostly plant-based! As you can see in our product, it contains only 2% of your Daily Value (DV) for cholesterol due to its plant-based nature.
● Sodium: 80mg
Sodium is an essential mineral for the body that is very important in maintaining fluid balance and muscle and nerve function. It is important to monitor this number if you have any health concerns. Excessive sodium consumption is defined by the World Health Organization as greater than 5g per day; intakes at and beyond this amount have been shown to increase blood pressure significantly and be associated with the onset of hypertension and other cardiovascular complications.
● Carbohydrates: 7g
Total carbohydrates on a nutrition label include dietary fiber, natural sugars, and added sugars. We want to have a higher percentage of carbohydrates coming from dietary fiber as this nutrient has many benefits for gut and heart health. It is important to limit the amount of added sugars from the diet as overconsumption has been linked to increased risk of obesity, cardiovascular disease, and diabetes. In our Keto Snack Mix, we have 3g of beneficial dietary fiber and only 1g of added sugar!
● Protein: 7g
Because we do not market this product as being “high-protein,” the %DV for protein is not required. However, it is still beneficial to look at the gram amount per serving, as this can help you meet your daily protein goals and makes for a balanced snack option.
● Vitamins/Minerals:
Vitamin D, Calcium, Potassium, and Iron are required to be listed on food labels. This is because these are the nutrients American diets are often lacking, and they are all so crucial for bone, blood, heart, and overall health. In just one serving of our Keto Snack Mix, you can get some calcium, potassium, and iron in for the day!
What about Ingredient Lists?
While the nutrition label is important, reading the ingredient list can be just as beneficial. The bottom line is… if you don’t recognize an ingredient on the list, it likely will not be too friendly with your body either, and the fewer ingredients, the better! If we are choosing to eat a packaged item, it is best to choose products that have whole foods as ingredients. Here is the ingredient list for our Keto Deluxe Mix.
Ingredients - Roasted Almonds, Walnuts, Roasted Pepitas, Dried Cheddar Cheese, Reduced Sugar Sweetened Dried Cranberries, Pistachios, MCT Oil, Microencapsulated Probiotic Lactobacillus Rhamnosus GG.
As you can see, we have 8 ingredients listed, with the first 3 being whole nuts and seeds! While you may not know how to pronounce the specific probiotic strain, we can assure you this is a great addition and nothing your gut won’t love when you dive into some of this Keto Deluxe Mix.
So, next time you find yourself at the grocery store or browsing for certain products online, take a moment to read and understand the label to make an informative, healthy decision!
Product Suggestion: Keto Deluxe Mix
Now that you have followed along by breaking down the nutrition label and ingredient list for our Keto Deluxe Mix, it is now time for you to get a taste of it for yourselves! This snack mix makes for the perfect addition to any busy office day, pre or post-workout snack, or even a great option to pack for your kid's lunches! With the added probiotics, we are helping to promote beneficial gut bacteria and boost your immune system at the same time. Get your Keto Deluxe Mix today!
