What’s inside that box, can, or bag? Making healthy choices has gotten confusing! Many processed foods claim to be “natural” and others are filled to the brim with foods we should avoid. Cyd Notter will give you the tools make the right decisions and a bonus Recipe Demo!
Scroll Down For The Recipe!
Here are the questions for our True or False game! Watch to learn the answers. Tell me in the comments what your guesses are!
- Not all processed foods are unhealthy.
- The best way to evaluate a product is by first checking the Percent Daily
Values. - Hydrogenated oils (trans fats) are safe to consume if kept under 1 tsp. per
serving.
In today’s world, where food products are abundant and packaging is often misleading, mastering the skill of reading labels is crucial for anyone committed to a whole food, plant-based (WFPB), and SOS-free diet. SOS stands for Salt, Oil, and Sugar, and eliminating these three from your diet can be transformative, leading to better health, more energy, and the reversal of chronic diseases. But staying true to this lifestyle requires vigilance—especially when it comes to understanding what’s really in the food you buy.
Why Reading Labels Matters
For those on a WFPB, SOS-free diet, reading food labels isn’t just a good habit—it’s a necessity. While fresh, whole foods like fruits, vegetables, grains, and legumes don’t come with labels, anything packaged is a different story. Even items that seem healthy, like plant-based snacks or sauces, can contain hidden oils, sugars, excessive salt, msg and other deleterious ingredients. Being able to decode a label ensures that you’re not unknowingly consuming ingredients that can sabotage your health goals.
Many packaged foods use misleading claims to appear healthier than they are, making it challenging to stick to a whole food, plant-based, SOS-free diet. For instance, a product labeled “low-fat” might sound like a great choice, but it often means that the fat has been replaced with added sugars to maintain flavor, which can spike blood sugar levels and derail your health goals.
Similarly, “organic” snacks may still contain organic cane sugar or organic sunflower oil, which, while organic, are still forms of sugar and oil that you’re trying to avoid. Another common claim is “no added sugar,” which might seem ideal until you realize the product is loaded with fruit concentrates or natural sweeteners like agave, which can still impact your insulin response.
These examples highlight the importance of looking beyond the marketing claims and thoroughly checking the ingredients list and nutritional facts to ensure the product truly aligns with your dietary needs.
The Basics of Label Reading
When reading a food label, there are a few key areas to focus on:
- Ingredients List: This is the most critical part of the label. Ingredients are listed in order of quantity, from highest to lowest. If oil, sugar, or salt is among the first few ingredients, it’s a red flag. Watch out for sneaky names for sugar (like high fructose corn syrup, agave nectar, or cane juice) and oil (like “vegetable oil” or “canola oil”).
- Serving Size: Be mindful of the serving size indicated on the label. Often, the nutritional information provided is for a very small portion, which means if you consume more, you’re getting more of the unwanted ingredients too.
- Nutritional Facts: Focus on the amount of sodium, sugars, and fats. Even if a product is labeled as “healthy” or “natural,” high levels of sodium or added sugars can undermine your SOS-free diet. Look for items with low sodium (under 5% DV per serving) and zero added sugars and fats.
- Marketing Claims: Don’t be fooled by front-of-package claims like “low-fat,” “all-natural,” or “organic.” These terms can be misleading, and they don’t necessarily mean the product is healthy or compliant with your WFPB, SOS-free diet. Always check the ingredients list and nutritional facts to verify these claims.
Tips for Staying on Track
Staying true to a WFPB, SOS-free diet in a world full of processed foods can be challenging, but it’s absolutely doable with the right strategies:
- Stick to Whole Foods: The best way to avoid unwanted ingredients is to base your diet on whole, unprocessed foods. Fresh fruits, vegetables, grains, beans, and legumes don’t come with labels, making it easier to stay compliant with your diet.
- Cook at Home: Preparing your meals at home gives you complete control over what goes into your food. You can experiment with herbs, spices, and natural flavors like lemon juice or vinegar to create delicious dishes without relying on salt, oil, or sugar.
- Choose Simple, Minimalist Products: If you do buy packaged foods, look for those with the fewest ingredients—ideally, five or fewer—and ensure that all of them are recognizable, whole food ingredients.
- Be Cautious with Condiments and Sauces: These are often packed with hidden sugars, oils, and salt. Opt for homemade versions or seek out brands that specifically cater to SOS-free diets.
- Educate Yourself Continuously: The more you learn about food and nutrition, the better you’ll become at making informed choices. Keep up with the latest research, recipes, and resources that align with your dietary goals.
Conclusion
Adopting a whole food, plant-based, SOS-free diet is a powerful step towards better health, but it requires vigilance and a commitment to learning how to navigate the often-confusing world of food labels. By becoming a savvy label reader, you can ensure that the foods you consume align with your health goals, allowing you to enjoy the full benefits of this lifestyle. Remember, every small step you take towards understanding and choosing better foods brings you closer to the vibrant health you deserve.
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Dinosaur Kale Slaw with Orange-Dijon Dressing Ingredients
Orange-Dijon Dressing Ingredients
Dinosaur Kale Slaw with Orange-Dijon Dressing Instructions
- Remove thick stems from kale and thinly slice or chop the leaves.
- In a large bowl, combine all ingredients except the dressing.
- Whisk the dressing ingredients together in a small bowl. Depending on when you plan to serve the salad, you have the option of pouring the dressing over the salad immediately, or storing it in the fridge for later use. We personally like to keep the dressing on the side and use as needed. In either case, toss the salad and dressing mixture together in order to coat well.
- (serves 6)
- Copyright © Cyd Notter / The “Plan A” Diet http://www.cydnotter.com
- BeGreenWithAmy.com
Cyd Notter is a Center for Nutrition Studies Certified Professional, a Licensed PCRM Food for Life Instructor, a Certified Starch Solution Instructor, and a former Certified Health Educator for Wellness Forum Health. She’s also a past newspaper columnist and the author of the award-winning book The “Plan A” Diet: Combining Whole Food Plant Based Nutrition with the Timeless Wisdom of Scripture. Cyd hosts an Inflammation Support Group each month for http://PBNSG.org , and is often a featured speaker at Veg Fests and other groups. She offers personal coaching services and has provided a variety of health and cooking classes for over 25 years. Cyd has also worked with school district employees and a hospital fitness center. She can be reached at http://www.cydnotter.com.
Disclaimer: The views and opinions expressed by the broadcast guest(s) during this broadcast are solely their own and do not necessarily reflect the views or opinions of the host. It’s important to consult with a qualified healthcare professional before making any changes to your diet or lifestyle based on information provided in this broadcast. The contents of this video/website are for informational purposes only. Information provided is not intended to be a substitute for professional medical advice or treatment. Always consult your health care provider if you have any health related concerns or questions.
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