Food labels web chat transcript: Ask the Experts about food labels and shopping smarter

Welcome to our live Wednesday health chat . Today’s topic is how to read food labels and shop more econonically and healthily.

We have 2 nutrition/shopping experts with us today. Jenny Shea of Supervalu and Kendra Robinson of Olde Towne Medical Center in Williamsburg.
Experts – please let our readers know when you’re ready to answer questions.

Readers: Please send in your questions now while we’re waiting for our experts to log in.
For all your health news you can go to www.dailypress.com/health.

Hi Prue, Jenny Shea is here with Farm Fresh! Happy Wednesday to you and your readers. Ready to answer questions!

Hi Jenny — I’ll start off with some that were e-mailed to me in advance.

Before the questions come in, I want to remind readers to find Farm Fresh on Facebook for great wellness tips on Monday and healthy recipes on Friday!

Are products labeled “Light” really better than the regular product?

Readers: We’re here until 12:30 p.m. if you have questions for our nutrition, label-reader experts.

You may have questions about what supplies you should have on hand for hurricane preparedness too.

Products labeled light are not always healthier than regular products. There are strict FDA definitions – here’s some guidance on that-

A light product is reduced in fat by at least 50 percent; or for foods deriving less than 50 percent of calories from fat, the light product is either reduced in calories by at least 1/3 or reduced in fat by at least 50 percent; or for foods with modified sodium content, the light product must be reduced in sodium by at least 50 percent.

So, in some cases, a light product may be a better option because it has less fat, calories or sodium – but be sure to check if more sugar is added in the light vs the regular.

And remember that fat is not the enemy – there are healthy fats – mono and polyunsaturated fats found in nuts, salmon and other fatty fish, vegetable oils, avocado and more – these fats are essential for our cells, brain health and heart health.

Dawn – great question! Buy your fresh veggies on sale – read the ads to find out which are on sale and plan your meals accordingly.

Which are the bad fats and how can you recognize them?

Good Afternoon everyone! Kendra Robinson, Rn from Olde Towne Medical Center onboard to answer questions as well.

Dawn- For canned veggies – drain and rinse to reduce sodium by as much as 40%. And frozen without added sauces or flavorings many times are just as nutritious as fresh.

Have you ever tried buying at food auctions? There’s a great one locally in Chesapeake. It’s fun and the food is all super fresh.

Bad fats are saturated and trans fats – those are found in some fried foods, baked goods, fatty meat and dairy products. On nutrition labels, look for saturated fat (listed under Fats) and keep that and trans fat to a minimum.

HI Kendra — welcome. I think our readers are distracted by the earthquake and now hurricane preparedness but I’d like to know what is the most common mistake that people make when grocery shopping in terms of health or false savings.

As far as fats go – if you focus on a diet rich in fruits, veggies, whole grains, low-fat dairy, vegetable oils, fish and lean meats – you can’t go wrong, as long as you keep calories in check.

Prue,
The most common mistake people make is not reading their food labels. Often times we buy the foods that we are familiar with and skip over healthier options just because they arent what we usually buy. Buying whats on sale is always cheaper, but not necessarily healthier.
When shopping…..
shop the perimeter of the store, that’s where the majority of the healthier options are found

You can steer clear of unhealthy fats by reducing the amount of processed foods, fast food and fatty meats and desserts that you eat. But the healthy fats, enjoy! In healthy amounts – like peanut butter, avocado (great as a sandwich spread), salmon, etc.

Deborah,
My answer would be trans fat. your body cannot break down trans fat. It is man made hydrogenated oil. We wall need some measure fo healthy fat in our daily diet.

Fat is not to be feared – fat is needed for our bodies to function, it’s just the type of fat that matters. Under fat on the nutrition label, you’ll find saturated fat, trans fat, and sometimes mono and polyunsaturated fat. Mono and poly are the heart-healthy type.

Aren’t there big differences in different peanut butters though?

What should you look for on a peanut butter label for example?

Yes, choose natural peanut butters with only two ingredients: peanuts, salt.

Deborah’s question included how much sodium “in an individual product”

With peanut butters, make sure they don’t contain hydrogenated oils – that’s a key word for trans fats, which are not a healthy fat.

Deborah: The average american should eat less than 2300mg of sodium per day – the amount in about 1 tsp.

Deborah,

The daily intake of salt should be between 1500-1800 mg. Avoid products that are high in sodium and look for low sodium options. They can be found in soups, crackers, condiments, and canned products

Readers: We are talking to two nutritional experts who can help you with your shopping by teaching what’s important on labels — and even WHERE within the store to shop — Kendra says around the perimeter of the store.

And if you’re at high risk for heart disease keep sodium to less than 1500mg.

The 1500-1800 mg of sodium is especially for those who are battling hypertension and disbetes

Jenny — do you agree with that product placement — the healthier around the edges?

At Farm Fresh, you can identify low sodium choices on our shelves by looking for the low sodium or healthier level of sodium green nutrition iQ tags on our shelves.

Prue, great question. Healthy foods can also be found in the center of the store – for example – oatmeal is a staple healthy choice that every pantry should have. Olive oil, nut butters, dried fruit, frozen vegetables and fruit – are also found in the center of the store and are great choices.

Why is oatmeal so good for you? And how can I learn to eat it?

But you the fresh departments – produce, seafood, lean meats, whole grain breads in bakery is where many of the health “stars” are found: salmon, blueberries, kale, tomatoes, etc.

Prue – oatmeal contains soluble fiber, a type of fiber that traps cholesterol in our blood so it doesn’t clog our arteries. Fiber also keeps us full for long periods of time so that we’re less likely to reach for less healthy foods. It has a “stick to your ribs” quality. As for how to eat it-

My 2 favorite ways: with sliced bananas and walnuts Or with walnuts, cranberries, cinnamon and brown sugar.

And oatmeal is inexpensive – buy the unflavored kind – regular cooking oats.

I’m going to try it!! Are there other foods with soluble fiber that might be more palatable?

Soluble fiber is also found in:
Vegetables such as green beans and dark green leafy vegetables
Fruit skins and root vegetable skins
Whole-wheat products
Wheat bran
Corn bran
Seeds & Nuts

Jennifer I totally agree….
With oatmeal, it is usually best to start with plain otameal and add your won sweeteners and fruits, That way you control what goes into your oatmeal and you dont get the extra sugars that the manufacturers add….etc that you dont need.

Readers: Ask your questions now — we have 2 nutrition/shopping/label experts to help you make healthy, economical choices in the grocery store.

As for low sodium soups – Healthy Choice has some lower sodium choices. Cambells has Healthy Request, Progresso has a reduced sodium line. Lots of choices, but make sure you’re reading the nutrition label to see how much sodium each contains.

With soups and nutrition facts – make sure you look at how many Servings are in each can/container. Many small cans actually contain 2 or more servings.

How much sodium would be acceptable in a soup?

That’s great advice about the number of servings/portion control seems to be the real key.

If a can contains 2 servings, and the nutrition information is for 1 serving, you’ll need to double the nutrition info if you eat the whole can…and the sodium can add up quickly.

John,
You can purchase whole wheat bread that is not necessarily whole grain. A whole grain product contains the entire grain made up of the germ ,the sperm and the endosperm. To know if you are getting a whole grain product, look at the ingredients on your food label. The first word must say WHOLE……

I know it’s generally much healthier to make your own soups because of the sodium content. Are there any soup bases/stocks you can recommend that are low sodium.

For sodium levels and Soup, look for less than 480mg – and make sure it fits into your daily allowance for sodium. You can also add frozen or fresh veggies to stretch the soup further, add fiber, bulk, with few calories.

whole ……..it will say whole wheat flour, whole rye flour, etc. If the first ingredient says Enriched, then you know that the product is not a whole grain procduct. It may have some whole grain in it, but it is not a completely whole grain product. Think of it as more of a blend of whoel wheat and enriched ehat flour product.

For low sodium broths, any brand that has less than 140mg of sodium per serving would be a good choice.

Walnuts and almonds are star nuts. Walnuts contain omega-3 heart healthy fats. Almonds are loaded with fiber and Vitamin E. Both are satisfying choices.

Pistachios – the shelled kind – are the lowest calorie nut – love those! And it takes awhile to shell them, so you end up eating fewer nuts, but you’re just as satisfied.

Guest

The best nuts to try are pistachios, walnuts, almonds. They all contain heart healthy fats. Avoid Party peanuts that are loaded with sodium. One handful of nuts a day is a serving, about 10-13 nuts.

Is there a difference in healthiness between dry-roasted nuts and natural?

Deborah- fat free products are not always healthier – they’re typically loaded with sugar and sometimes even salt. Fat is satiating, satisfying and important to include in the diet. Stick with the lower fat or regular version, just go with one serving.

Experts – we just have a couple of minutes left in our chat. With hurricane Irene heading our way, could you advise readers what foods they should have on hand to see them through a couple of days.

Deborah- on a food label, look at serving size first. Calories are important, so that you know where you stand as far as your calorie bank for the day. Look for items low in saturated fat, trans fat, sodium and sugar – all things we all eat too much of.

Deborah,

Key things to look for on your food labels are: 1. serving size- you need to know the proper portion of the food you will be eating.
2. Total calories
3. Total carbohydrate
4. sodium–
5. Fats

I’d also like to know what your advice is for a healthy inexpensive lunch and dinner.

Prue- great question. Oatmeal, beans, tuna fish, peanut butter, dried fruit, canned low sodium veg.

Prue- great question on the hurricane staples. Oatmeal, beans, tuna fish, peanut butter, dried fruit, canned low sodium veg.

Add water to the list of hurricane staples.

What about drinks? Just bottled water? (and don’t forget the manual can opener and if you’re a coffee junkie, be sure to have your beans ground and water at the ready!)

Bread, ready to eat cereal, nuts, whole grain pretzels, ready to drink tea, water – for hurricane staples.

Experts: Thanks so much for your input today. Please give readers your contact information and any parting words of advice.

A great inexpensive lunch might include a sandwich on the deli thins (flat round bread- can be found in whole grain, low fat mayo, lean deli meat like turkey, a side salda and an apple. Wash it all down with a nice cool galss of water or a diet drink.

Healthy inexpensive lunch: whole grain wrap, peanut butter, jelly
Healthy inexpensive dinner: brown rice, beans, salsa, reduced-fat cheddar cheese

Thanks for the invite Prue. I hope the info was helpful.

Experts — thanks so much. After you give your contact information I’ll close the chat.

Thanks and find us on Facebook and at: www.farmfreshsupermarkets.com/healthnutrition.jsp!

Have a great day everyone, be safe and thanks for the great questions!

Contact me at [email protected] with further questions.

Readers: For the full transcript of this and previous chats you can go to www.dailypress.com/health. Also, look for excerpts in the Daily Press newspaper.
Stay safe everyone. Thanks for joining. Join us every Wednesday at NOON at dailypress.com for a live Health chat.

Thanks all
Kendra Robinson, RN
Olde Towne Medical Center
look us up at www.oldetownemedicalcenter.org