What to Look for When Reading Food Labels
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About the Show
On this episode, Chuck Gaidica is joined by Shanthi Appelö, registered dietitian for Blue Cross Blue Shield of Michigan. Together, they discuss food labels and how to differentiate between mislabeled healthy food and other options that are truly healthier.
In this episode of A Healthier Michigan Podcast, we explore:
- Common phrases and buzzwords we should look for on food packaging
- Misleading food packaging
- Ways to discern options that are healthy for us
Transcript
Chuck Gaidica:
This is a Healthier Michigan Podcast, episode 125. Coming up we discuss food labels and how they may be misleading at times.
Welcome to a Healthier Michigan Podcast. It’s a podcast dedicated to navigating how we can improve our health and wellbeing through small, healthy habits. We start implementing right now. I’m your host, Chuck Gaidica, and every other week we’ll sit down with a certified expert to discuss topics that cover nutrition, fitness and more. And on this episode, we’re going deep into food labels and how to differentiate between mislabeled unhealthy food and other options that are truly healthier. With us today, because we missed her, it’s been a month or so is registered dietitian for Blue Cross Blue Shield of Michigan, Shanthi Appelö, nutrition expert extraordinaire. Good to see you again.
This is a Healthier Michigan Podcast, episode 125. Coming up we discuss food labels and how they may be misleading at times.
Welcome to a Healthier Michigan Podcast. It’s a podcast dedicated to navigating how we can improve our health and wellbeing through small, healthy habits. We start implementing right now. I’m your host, Chuck Gaidica, and every other week we’ll sit down with a certified expert to discuss topics that cover nutrition, fitness and more. And on this episode, we’re going deep into food labels and how to differentiate between mislabeled unhealthy food and other options that are truly healthier. With us today, because we missed her, it’s been a month or so is registered dietitian for Blue Cross Blue Shield of Michigan, Shanthi Appelö, nutrition expert extraordinaire. Good to see you again.
Shanthi Appelö:
Good to see you. Thanks for the intro.
Good to see you. Thanks for the intro.
Chuck Gaidica:
Sure. It’s good because it’s always nice to have you here. And this is a big one. I mean, I never used to pay attention to labels. And then once I got hooked, I now dig into all this stuff and every time we walk down an aisle in a grocery store, we see products that appear to be healthy. We’ve got signs screaming at us end aisle stuff, box aisle stuff. And at face value, it shows that this is healthy. We see phrases like low fat and low carb and low calorie, all this stuff jumping out almost like in neon. I think if they could figure that out someday, they’ll make all the signs flash at us. So we see these claims, and I guess we might think that these products have better ingredients for us. Are they touting real facts or is this just marketing stuff? So I guess we can unpack so much of this idea about decoding food labels and where we even start with this idea.
Sure. It’s good because it’s always nice to have you here. And this is a big one. I mean, I never used to pay attention to labels. And then once I got hooked, I now dig into all this stuff and every time we walk down an aisle in a grocery store, we see products that appear to be healthy. We’ve got signs screaming at us end aisle stuff, box aisle stuff. And at face value, it shows that this is healthy. We see phrases like low fat and low carb and low calorie, all this stuff jumping out almost like in neon. I think if they could figure that out someday, they’ll make all the signs flash at us. So we see these claims, and I guess we might think that these products have better ingredients for us. Are they touting real facts or is this just marketing stuff? So I guess we can unpack so much of this idea about decoding food labels and where we even start with this idea.
Shanthi Appelö:
Yeah. Are you that person who’s doing some light reading in the aisle? You’re just like?
Yeah. Are you that person who’s doing some light reading in the aisle? You’re just like?
Chuck Gaidica:
I am.
I am.
Shanthi Appelö:
That’s good.
That’s good.
Chuck Gaidica:
I have a buddy who’s a doctor, who’s a metabolic specialist, and he started to talk to me about things. And once you get it, this is my experience because it wasn’t a thing I really was into. Once I understood what to look for and why, whether I’m looking at protein fat. In my case, I was really studying sodium and it was blowing my mind how much stuff was in just a can of soup or something. Yeah. I’m hooked. I am that guy that reads stuff. Yeah.
I have a buddy who’s a doctor, who’s a metabolic specialist, and he started to talk to me about things. And once you get it, this is my experience because it wasn’t a thing I really was into. Once I understood what to look for and why, whether I’m looking at protein fat. In my case, I was really studying sodium and it was blowing my mind how much stuff was in just a can of soup or something. Yeah. I’m hooked. I am that guy that reads stuff. Yeah.
Shanthi Appelö:
I think that’s super motivating to hear though, because I completely agree with you. Once you get it, once it clicks, once you know what to look for and how to make sense of that in terms of your health, it is so much easier. And you can just literally pick up two pieces of product that are very similar and quickly decipher which one’s the better option.
I think that’s super motivating to hear though, because I completely agree with you. Once you get it, once it clicks, once you know what to look for and how to make sense of that in terms of your health, it is so much easier. And you can just literally pick up two pieces of product that are very similar and quickly decipher which one’s the better option.
Chuck Gaidica:
So what do you think we should be on the lookout for when it comes to food labels? I don’t know if that’s a good place to start, or the idea of how they’re regimented because there is some method to the madness of the first ingredient that we see in there and all that.
So what do you think we should be on the lookout for when it comes to food labels? I don’t know if that’s a good place to start, or the idea of how they’re regimented because there is some method to the madness of the first ingredient that we see in there and all that.
Shanthi Appelö:
Yeah. I think that’s a really good point. So when I, as a nutritionist, go look at a food label, I’m looking at the ingredient list number one. The next place my eyes go to is the serving sizes, but also the servings per container. That’s huge. If I am looking at the nutrition facts label, I’m also paying attention to the calories a little bit, saturated fat and sodium, those are the keys to me. And also sugar or added sugar.
Yeah. I think that’s a really good point. So when I, as a nutritionist, go look at a food label, I’m looking at the ingredient list number one. The next place my eyes go to is the serving sizes, but also the servings per container. That’s huge. If I am looking at the nutrition facts label, I’m also paying attention to the calories a little bit, saturated fat and sodium, those are the keys to me. And also sugar or added sugar.
Chuck Gaidica:
Well, the portion is really critical and sometimes… I shouldn’t say we, I look at it, like two cookies, the portion is two cookies, and that gives us 160 calories. You think I can do that well, but you’re not just going to eat two.
Well, the portion is really critical and sometimes… I shouldn’t say we, I look at it, like two cookies, the portion is two cookies, and that gives us 160 calories. You think I can do that well, but you’re not just going to eat two.
Shanthi Appelö:
Depending on the size of them and yeah, I’ve been using this phrase a lot, but I feel bamboozled because I’ve been to a vending machine, and then you get a serving of maybe it’s chips or crackers or something like that, and obviously you’re going to eat the whole bag. It’s a very small bag with mostly air in it. And then when you go to look at it, sometimes there are two or even three servings in that container. So it’s something to be wary of, especially when you see that, “Wow. This cookie is only 30 calories.” Well, it’s because it’s a fourth of a cookie. So really getting into how much you get to consume for that amount.
Depending on the size of them and yeah, I’ve been using this phrase a lot, but I feel bamboozled because I’ve been to a vending machine, and then you get a serving of maybe it’s chips or crackers or something like that, and obviously you’re going to eat the whole bag. It’s a very small bag with mostly air in it. And then when you go to look at it, sometimes there are two or even three servings in that container. So it’s something to be wary of, especially when you see that, “Wow. This cookie is only 30 calories.” Well, it’s because it’s a fourth of a cookie. So really getting into how much you get to consume for that amount.
Chuck Gaidica:
So let me go back to something you said, and I don’t want to let this escape for maybe just my sake. When you say you look for the top ingredient, we’re not talking about fat and sodium and all that yet. But when we’re talking top ingredient, the assumption is that a can of something that’s called chicken, that the number one ingredient would be chicken.
So let me go back to something you said, and I don’t want to let this escape for maybe just my sake. When you say you look for the top ingredient, we’re not talking about fat and sodium and all that yet. But when we’re talking top ingredient, the assumption is that a can of something that’s called chicken, that the number one ingredient would be chicken.
Shanthi Appelö:
You’d hope. Yeah.
You’d hope. Yeah.
Chuck Gaidica:
You hope. But that blows my mind too, that sometimes that’s not the first. Sometimes it’s just wheat or there’s something else that starts off as the headline. That’s very interesting to me.
You hope. But that blows my mind too, that sometimes that’s not the first. Sometimes it’s just wheat or there’s something else that starts off as the headline. That’s very interesting to me.
Shanthi Appelö:
So one of my favorite sweets, Nutella, for example, I’m not seeing hazelnuts in the first top three ingredients. It’s going to be a lot of oil, it’s going to be a lot of sugar, but I would hope I’m consuming nut butter.
So one of my favorite sweets, Nutella, for example, I’m not seeing hazelnuts in the first top three ingredients. It’s going to be a lot of oil, it’s going to be a lot of sugar, but I would hope I’m consuming nut butter.
Chuck Gaidica:
Cocoa is in there somewhere.
Cocoa is in there somewhere.
Shanthi Appelö:
Coco is in there. Yeah. So that brings up a good point because when we’re looking at the ingredient list, the first ingredient is what makes up the larger part of that ingredient in terms of weight? And I think actually a good example is probably salad dressing, because I do like to make my own salad dressing. However, for a lot of vinegarettes and stuff like that, I do love to pick one up from the store that’s already made for me. But when I’m choosing to do that, I’m making sure that the first three ingredients make sense to me. I don’t want to have something too sweet, so hopefully I’m not seeing sugar in there. I’m seeing either oil or vinegar as one of the top ingredients. And sometimes even water. There’s nothing wrong with seeing a little bit of water in the first few ingredients on a salad dressing because it just means that the oil has been lightened up a little bit.
Because when we look at oil, the olive oil isn’t unhealthy for us. When we have too much of it can quickly add up in calories. So tablespoons 120 calories, imagine having five of those in a dressing, which a lot of people tend to over consume. So there’s nothing wrong with mixing a little water in there, but essentially you want to see things in the top ingredients that make sense for that food. Is this a soup? Okay. Well, I’d like to see probably water or broth in the first few ingredients along with a protein and along with some veggies.
Coco is in there. Yeah. So that brings up a good point because when we’re looking at the ingredient list, the first ingredient is what makes up the larger part of that ingredient in terms of weight? And I think actually a good example is probably salad dressing, because I do like to make my own salad dressing. However, for a lot of vinegarettes and stuff like that, I do love to pick one up from the store that’s already made for me. But when I’m choosing to do that, I’m making sure that the first three ingredients make sense to me. I don’t want to have something too sweet, so hopefully I’m not seeing sugar in there. I’m seeing either oil or vinegar as one of the top ingredients. And sometimes even water. There’s nothing wrong with seeing a little bit of water in the first few ingredients on a salad dressing because it just means that the oil has been lightened up a little bit.
Because when we look at oil, the olive oil isn’t unhealthy for us. When we have too much of it can quickly add up in calories. So tablespoons 120 calories, imagine having five of those in a dressing, which a lot of people tend to over consume. So there’s nothing wrong with mixing a little water in there, but essentially you want to see things in the top ingredients that make sense for that food. Is this a soup? Okay. Well, I’d like to see probably water or broth in the first few ingredients along with a protein and along with some veggies.
Chuck Gaidica:
If you’re looking at a creamy soup, to your point, what’s making it creamy? The word creamy implies cream. Of course, that’s likely not the case, but what is it that’s thickening the soup?
If you’re looking at a creamy soup, to your point, what’s making it creamy? The word creamy implies cream. Of course, that’s likely not the case, but what is it that’s thickening the soup?
Shanthi Appelö:
Such a good point. Yes. Because you’re like, “Is it heavy cream?” In that case, maybe I should slow down on the portion. Maybe I should take a second look at that saturated fat content in that product.
Such a good point. Yes. Because you’re like, “Is it heavy cream?” In that case, maybe I should slow down on the portion. Maybe I should take a second look at that saturated fat content in that product.
Chuck Gaidica:
And then you’ve got this whole question of, you mentioned oil. You would assume it’s a healthy oil, maybe not, especially if it’s the vinegar and oil product that’s the cheapest buy or the generic portion maybe. I don’t know. I’m just saying that maybe it’s not the healthiest oil that you would want to be consuming all the time. So does your eye go to ingredients first or that nutritional value?
And then you’ve got this whole question of, you mentioned oil. You would assume it’s a healthy oil, maybe not, especially if it’s the vinegar and oil product that’s the cheapest buy or the generic portion maybe. I don’t know. I’m just saying that maybe it’s not the healthiest oil that you would want to be consuming all the time. So does your eye go to ingredients first or that nutritional value?
Shanthi Appelö:
Mine actually goes to the ingredients first and then to the nutrition.
Mine actually goes to the ingredients first and then to the nutrition.
Chuck Gaidica:
Interesting.
Interesting.
Shanthi Appelö:
Yeah. And it’s personal preference. I’m not saying that one is better than the other. I think it just goes to, if I see ingredients that make sense, it’s usually what makes me choose a product over another product. So if I’m between two vinegarette, I’d rather have one with wholesome ingredients towards the beginning of the list rather than something that meets another standard for me. But they’re saying a lot of the same thing. So for example, if I’m trying to avoid a lot of sugar in the top of the list for that ingredient label, I’m also able to see that on the serving or on the nutrition fax label in terms of added sugar. So I think it’s important to talk about some of those things though.
So when we’re looking at that nutrition fax label, it’s really going to dive into exactly what’s in the food. And I think I actually tend to not look at the percentages so much, you see the percent daily value on there, right, on the right side. So with that, I think those can provide a lot of good guidance. But because it’s based on a 2000 calorie diet, which everyone doesn’t follow, it doesn’t apply to every person. But the way that I like to look at it is something is low in said nutrient, if it’s 5% of the daily value or less. So if it’s 5% or less, that’s a good guideline that I like to use for something like saturated fat or cholesterol or sodium. High is usually 20% or more.
So this is definitely one that I want to look at for sodium. If it’s more than 20% of my daily value of sodium, and this is only one single food product or even one single ingredient, I might go for a different option. But on the flip side, high can also mean a good thing. So if we’re seeing 20% or more, we want to see that for things like a dietary fiber, we want to see that for things like your nutrients, you’re going to see iron, you’re going to see things like that on there. So we want to see those, that 20% can just be really good guidance.
Yeah. And it’s personal preference. I’m not saying that one is better than the other. I think it just goes to, if I see ingredients that make sense, it’s usually what makes me choose a product over another product. So if I’m between two vinegarette, I’d rather have one with wholesome ingredients towards the beginning of the list rather than something that meets another standard for me. But they’re saying a lot of the same thing. So for example, if I’m trying to avoid a lot of sugar in the top of the list for that ingredient label, I’m also able to see that on the serving or on the nutrition fax label in terms of added sugar. So I think it’s important to talk about some of those things though.
So when we’re looking at that nutrition fax label, it’s really going to dive into exactly what’s in the food. And I think I actually tend to not look at the percentages so much, you see the percent daily value on there, right, on the right side. So with that, I think those can provide a lot of good guidance. But because it’s based on a 2000 calorie diet, which everyone doesn’t follow, it doesn’t apply to every person. But the way that I like to look at it is something is low in said nutrient, if it’s 5% of the daily value or less. So if it’s 5% or less, that’s a good guideline that I like to use for something like saturated fat or cholesterol or sodium. High is usually 20% or more.
So this is definitely one that I want to look at for sodium. If it’s more than 20% of my daily value of sodium, and this is only one single food product or even one single ingredient, I might go for a different option. But on the flip side, high can also mean a good thing. So if we’re seeing 20% or more, we want to see that for things like a dietary fiber, we want to see that for things like your nutrients, you’re going to see iron, you’re going to see things like that on there. So we want to see those, that 20% can just be really good guidance.
Chuck Gaidica:
Are the terms that we see, those ones that jump out, like I was saying with neon lights, low fat, low kale, zero something, are those really managed well by the federal government or otherwise? Or do manufacturers have a pretty wide birth of what they can put on package?
Are the terms that we see, those ones that jump out, like I was saying with neon lights, low fat, low kale, zero something, are those really managed well by the federal government or otherwise? Or do manufacturers have a pretty wide birth of what they can put on package?
Shanthi Appelö:
They got such a wide birth. Yes. And this is the things that we see when you’re looking down an aisle. It’s not like they have this pretty list of ingredients and nutrition facts label. It looks the same. It’s pretty boring to look at. And when you’re looking at the front of a package, you’re seeing beautiful advertising that’s been very carefully crafted and very carefully crafted words that may not mean much. So some of the culprits of this especially, okay, bread, very staple ingredient. I have some favorites of mine and I know exactly what I’m looking for, but some of the things can be really confusing. One is going to be the color, more the brown or the bread, usually the healthier you’d think, but sometimes it’s just a syrup that’s making it that color. But there’s some names on there, for example multigrain, that sounds pretty healthy. Now it just means that there’s more than one type of grain in that food. So that’s not necessarily something to write home about.
They got such a wide birth. Yes. And this is the things that we see when you’re looking down an aisle. It’s not like they have this pretty list of ingredients and nutrition facts label. It looks the same. It’s pretty boring to look at. And when you’re looking at the front of a package, you’re seeing beautiful advertising that’s been very carefully crafted and very carefully crafted words that may not mean much. So some of the culprits of this especially, okay, bread, very staple ingredient. I have some favorites of mine and I know exactly what I’m looking for, but some of the things can be really confusing. One is going to be the color, more the brown or the bread, usually the healthier you’d think, but sometimes it’s just a syrup that’s making it that color. But there’s some names on there, for example multigrain, that sounds pretty healthy. Now it just means that there’s more than one type of grain in that food. So that’s not necessarily something to write home about.
Chuck Gaidica:
Well, especially if it’s bread, you’ve got to have grain.
Well, especially if it’s bread, you’ve got to have grain.
Shanthi Appelö:
So it’s like, “We’re using wheat and barley.” Good job, multigrain. So instead you want to look for whole grain and really seeing that in the first ingredient of a bread.
So it’s like, “We’re using wheat and barley.” Good job, multigrain. So instead you want to look for whole grain and really seeing that in the first ingredient of a bread.
Chuck Gaidica:
The one ingredient that blows my mind, and I think this is on my mind because we just had spaghetti and meatballs the other night, is the shaker of cheese that one of the ingredients is cellulose. And their claim is not that they’re filling up the package cellulite, basically it’s saw dust. They’re saying it’s a separator. I Googled it, I’m like, “Why is there sawdust in my cheese?” It’s because they say it keeps the cheese from gumming up inside the shaker. Okay. I’m with you. But if I get shredded real cheese at the grocery store to sprinkle on my spaghetti, I feel like I’m doing myself a better favor. But you’ll see cellulose even in ingredients like bread stuffs. I mean, you’ll see it in there if you look hard enough.
The one ingredient that blows my mind, and I think this is on my mind because we just had spaghetti and meatballs the other night, is the shaker of cheese that one of the ingredients is cellulose. And their claim is not that they’re filling up the package cellulite, basically it’s saw dust. They’re saying it’s a separator. I Googled it, I’m like, “Why is there sawdust in my cheese?” It’s because they say it keeps the cheese from gumming up inside the shaker. Okay. I’m with you. But if I get shredded real cheese at the grocery store to sprinkle on my spaghetti, I feel like I’m doing myself a better favor. But you’ll see cellulose even in ingredients like bread stuffs. I mean, you’ll see it in there if you look hard enough.
Shanthi Appelö:
Exactly. In things like bread, we want to see mostly some flour, some grain, maybe some yeast, maybe some fat, maybe an egg. But we want to see water and things like that in the first ingredients. I think another one though that is very confusing is you see no sugar added. However, that could be a product that’s naturally super full of sugar already. They’re just not adding anything additional. It could also be a product that’s super, super sweet. I personally don’t have the flavor preference for artificial sweeteners, and it’s really hard to find products out there that aren’t sweetened in some way. Sometimes I just don’t want the flavor of sweet. So if you sometimes choose a no-sugar added option or sugar free option, then instead left with artificial sweetener. So I think don’t automatically go to something that says no sugar added as a great choice, however it could be. But again, we’re just going to look at the label and see how much sugar total is in that food.
Exactly. In things like bread, we want to see mostly some flour, some grain, maybe some yeast, maybe some fat, maybe an egg. But we want to see water and things like that in the first ingredients. I think another one though that is very confusing is you see no sugar added. However, that could be a product that’s naturally super full of sugar already. They’re just not adding anything additional. It could also be a product that’s super, super sweet. I personally don’t have the flavor preference for artificial sweeteners, and it’s really hard to find products out there that aren’t sweetened in some way. Sometimes I just don’t want the flavor of sweet. So if you sometimes choose a no-sugar added option or sugar free option, then instead left with artificial sweetener. So I think don’t automatically go to something that says no sugar added as a great choice, however it could be. But again, we’re just going to look at the label and see how much sugar total is in that food.
Chuck Gaidica:
Have you seen those jars of grapefruit slices at the grocery store or ever bought those? And it says, write a big letter, zero sugar, no sugar added or something. And I get a jar of that. I’m thinking, “Man, am I doing myself a favor?” And I start eating some of these. I’m like, “Man, are these great? How can this be no sugar and a grapefruit?” Well, it’s because it was artificially sweet. It was still great stuff. It’s just that it was one of those items that enticed me to buy it because of what was on the label.
Have you seen those jars of grapefruit slices at the grocery store or ever bought those? And it says, write a big letter, zero sugar, no sugar added or something. And I get a jar of that. I’m thinking, “Man, am I doing myself a favor?” And I start eating some of these. I’m like, “Man, are these great? How can this be no sugar and a grapefruit?” Well, it’s because it was artificially sweet. It was still great stuff. It’s just that it was one of those items that enticed me to buy it because of what was on the label.
Shanthi Appelö:
Yeah. Well, that makes me think of something interesting. And it’s when you go down the grocery aisles and sometimes it’s in the sauce and dressing aisle, but you see a lot of zero calorie foods and you’re like, “How is this possible? It’s not made out of air and water. So what is happening here?” So the way that sugar alcohols, and they are not artificial sweeteners. Sugar alcohols is different, but they’re digested by our body differently than regular sugar. It’s partly indigestible, so it’s absorbed by the body or broken down by the body similar to fiber. So because of that, it doesn’t have the full four calories per gram. So like a carbohydrate, technically sugar alcohol is a carbohydrate. However, carbohydrates usually have four calories per gram of amount, but sugar alcohols have a little bit less.
So in that they’re able to claim very low caloric counts, and oftentimes, Chuck, manufacturers will adjust the serving size just a little bit so that they can get away with more. So for example, if you see something that has five calories or less, it’s going to be probably labeled as calorie free because you’re allowed to produce things that are considered zero calorie if has less than five calories. So in that way, a lot of manufacturers are going to tailor that serving size so that they can make a zero calorie.
Yeah. Well, that makes me think of something interesting. And it’s when you go down the grocery aisles and sometimes it’s in the sauce and dressing aisle, but you see a lot of zero calorie foods and you’re like, “How is this possible? It’s not made out of air and water. So what is happening here?” So the way that sugar alcohols, and they are not artificial sweeteners. Sugar alcohols is different, but they’re digested by our body differently than regular sugar. It’s partly indigestible, so it’s absorbed by the body or broken down by the body similar to fiber. So because of that, it doesn’t have the full four calories per gram. So like a carbohydrate, technically sugar alcohol is a carbohydrate. However, carbohydrates usually have four calories per gram of amount, but sugar alcohols have a little bit less.
So in that they’re able to claim very low caloric counts, and oftentimes, Chuck, manufacturers will adjust the serving size just a little bit so that they can get away with more. So for example, if you see something that has five calories or less, it’s going to be probably labeled as calorie free because you’re allowed to produce things that are considered zero calorie if has less than five calories. So in that way, a lot of manufacturers are going to tailor that serving size so that they can make a zero calorie.
Chuck Gaidica:
That’s a brilliant thing. I know that if I look at whip topping right in a tub, two tablespoon serving zero. Now you’re telling me I could eat the whole tub and it’s impossible.
That’s a brilliant thing. I know that if I look at whip topping right in a tub, two tablespoon serving zero. Now you’re telling me I could eat the whole tub and it’s impossible.
Shanthi Appelö:
Or let’s talk about spray oil. Obviously oil, I mentioned earlier, one tablespoon 120 calories. It’s easy to drizzle that onto something before you bake it or whatever. So then, spray oil, two calories is what it says. And then you start spraying it and you’re like, “That’s like a millisecond.” And that doesn’t give me any oil. So I mean, I’m not trying to hate on spray oil. I actually use spray oil for a lot of things. I think it’s a great option because it evenly distributes the oil onto things. It can make the texture really good and it can cut down on your oil usage. However, I think it’s just important to recognize that it’s really not so low calorie as it seems to be sometimes because we do tend to spray longer than the suggested amount on the bottle.
Or let’s talk about spray oil. Obviously oil, I mentioned earlier, one tablespoon 120 calories. It’s easy to drizzle that onto something before you bake it or whatever. So then, spray oil, two calories is what it says. And then you start spraying it and you’re like, “That’s like a millisecond.” And that doesn’t give me any oil. So I mean, I’m not trying to hate on spray oil. I actually use spray oil for a lot of things. I think it’s a great option because it evenly distributes the oil onto things. It can make the texture really good and it can cut down on your oil usage. However, I think it’s just important to recognize that it’s really not so low calorie as it seems to be sometimes because we do tend to spray longer than the suggested amount on the bottle.
Chuck Gaidica:
I think one of the most brilliant marketing things, and it’s not that I bought into it because I think this particular example is real triple zero yogurt. I mean, how could you have anything healthier? Not just zero, it’s triple zero. And of course what they’re referencing is zero sugar, zero fat. So I get it. But it’s a brilliant marketing thing because when you see it, you think, “Well, I mean it’s better than double zero. It’s triple zero.”
I think one of the most brilliant marketing things, and it’s not that I bought into it because I think this particular example is real triple zero yogurt. I mean, how could you have anything healthier? Not just zero, it’s triple zero. And of course what they’re referencing is zero sugar, zero fat. So I get it. But it’s a brilliant marketing thing because when you see it, you think, “Well, I mean it’s better than double zero. It’s triple zero.”
Shanthi Appelö:
The more zeros the better. I mean, they count too. Yeah.
The more zeros the better. I mean, they count too. Yeah.
Chuck Gaidica:
Yeah. So I think in that case, that’s a real product. So that may not be a good one. What else are you seeing that could be misleading us that’s on packaging? Anything we haven’t touched on?
Yeah. So I think in that case, that’s a real product. So that may not be a good one. What else are you seeing that could be misleading us that’s on packaging? Anything we haven’t touched on?
Shanthi Appelö:
Yeah. I think the word natural can be really confusing on the front. So usually it means that it doesn’t have anything artificial, like your colors, your flavors, preservatives, things like that. But natural doesn’t always mean healthy. There are a lot of natural ingredients in many cookies, but then they’re full of… Like sugar is natural, for example. And we know that sugar is when we consume it in too high of amounts is linked to obesity and isn’t great for people who have chronic illnesses. We can’t have too much of that. So I think that’s one. And then another one is organic. So whenever we see organic on a food label, it’s like, okay. Well, we’ve talked in previous episodes about how organic can be really great for sustainability and things like that. However, there are a lot of foods oftentimes that go into these ultra processed foods that could be considered organic, but that doesn’t necessarily make them healthy because you can have a lot of unhealthy fats and sugars that can still be produced organically.
Yeah. I think the word natural can be really confusing on the front. So usually it means that it doesn’t have anything artificial, like your colors, your flavors, preservatives, things like that. But natural doesn’t always mean healthy. There are a lot of natural ingredients in many cookies, but then they’re full of… Like sugar is natural, for example. And we know that sugar is when we consume it in too high of amounts is linked to obesity and isn’t great for people who have chronic illnesses. We can’t have too much of that. So I think that’s one. And then another one is organic. So whenever we see organic on a food label, it’s like, okay. Well, we’ve talked in previous episodes about how organic can be really great for sustainability and things like that. However, there are a lot of foods oftentimes that go into these ultra processed foods that could be considered organic, but that doesn’t necessarily make them healthy because you can have a lot of unhealthy fats and sugars that can still be produced organically.
Chuck Gaidica:
So if you’ve got 15 minutes to shop, not an hour to be a isle stalker and read all the labels, what is your typical MO when you go shopping, what are you zeroing in on various products? What are the things that turn you off right away? And what is something that you go to right away to look to see, maybe it’s not a product you use all the time, “This is going to be a good one for our family.”
So if you’ve got 15 minutes to shop, not an hour to be a isle stalker and read all the labels, what is your typical MO when you go shopping, what are you zeroing in on various products? What are the things that turn you off right away? And what is something that you go to right away to look to see, maybe it’s not a product you use all the time, “This is going to be a good one for our family.”
Shanthi Appelö:
I tend to go for things that are typically very minimally processed. So that means that I’m looking at ingredient lists that are rather short. Also focusing a lot of on fresh or ingredients that are similar to fresh. So for example, produce that’s either fresh or frozen or canned. I’m really looking at things that matter to my health. For example, like fiber. I’ve mentioned in previous episodes just how little fiber Americans consume and how much we should be eating. We’re not near meeting that amount.
And then saturated fat. I think it’s important to recognize that heart disease is so prevalent in our country. It runs a lot in families. So there’s that genetic component and so limiting that. Now that’s for your general, but of course here and there, there’s nothing wrong with… Whenever I’m choosing, for example, cookie or ice cream, I’m not trying to go for the healthiest option. I’m eating cookie or ice cream. I want the stuff that’s going to taste the best.
I tend to go for things that are typically very minimally processed. So that means that I’m looking at ingredient lists that are rather short. Also focusing a lot of on fresh or ingredients that are similar to fresh. So for example, produce that’s either fresh or frozen or canned. I’m really looking at things that matter to my health. For example, like fiber. I’ve mentioned in previous episodes just how little fiber Americans consume and how much we should be eating. We’re not near meeting that amount.
And then saturated fat. I think it’s important to recognize that heart disease is so prevalent in our country. It runs a lot in families. So there’s that genetic component and so limiting that. Now that’s for your general, but of course here and there, there’s nothing wrong with… Whenever I’m choosing, for example, cookie or ice cream, I’m not trying to go for the healthiest option. I’m eating cookie or ice cream. I want the stuff that’s going to taste the best.
Chuck Gaidica:
So you’re going for those small pints. You’re not going for the half gallon where you’re digging for the gold all the time.
So you’re going for those small pints. You’re not going for the half gallon where you’re digging for the gold all the time.
Shanthi Appelö:
Yeah, exactly. Because they don’t last very long.
Yeah, exactly. Because they don’t last very long.
Chuck Gaidica:
Well, that’s an interesting idea too. There you go.
Well, that’s an interesting idea too. There you go.
Shanthi Appelö:
They’ll both last about equally as long.
They’ll both last about equally as long.
Chuck Gaidica:
Well, for me, it drives my wife crazy. She’s the bowl lady. She uses a bowl for everything. Like chips, she puts them in a bowl. She ice cream, she would put it in a bowl. I’m the guy who wants to grab the spoon in the half gallon. I’m just saying, it’s just the way I’m wired.
Well, for me, it drives my wife crazy. She’s the bowl lady. She uses a bowl for everything. Like chips, she puts them in a bowl. She ice cream, she would put it in a bowl. I’m the guy who wants to grab the spoon in the half gallon. I’m just saying, it’s just the way I’m wired.
Shanthi Appelö:
I caught my fiance on the sofa with a pot of mac and cheese, and he is like fewer dishes, which I respect. You want to do fewer dishes? Sure, yeah. I love him too. But man, I think a bowl could have been a better alternative to that with a pot holder.
I caught my fiance on the sofa with a pot of mac and cheese, and he is like fewer dishes, which I respect. You want to do fewer dishes? Sure, yeah. I love him too. But man, I think a bowl could have been a better alternative to that with a pot holder.
Chuck Gaidica:
Yeah, well, lots of good stuff here. And I encourage people to, again, from my experience, and it’s just me, but you get into it, you look at labels, it doesn’t take long to be able to whiz through those things real fast. You don’t have to make this a hobby.
Yeah, well, lots of good stuff here. And I encourage people to, again, from my experience, and it’s just me, but you get into it, you look at labels, it doesn’t take long to be able to whiz through those things real fast. You don’t have to make this a hobby.
Shanthi Appelö:
Exactly. Ignore the marketing. Look at that less attractive list, the nutrition facts label and that ingredient list and you’re good to go.
Exactly. Ignore the marketing. Look at that less attractive list, the nutrition facts label and that ingredient list and you’re good to go.
Chuck Gaidica:
Shanthi, good to see you.
Shanthi, good to see you.
Shanthi Appelö:
Thanks so much.
Thanks so much.
Chuck Gaidica:
Thanks for joining us. Shanthi Appelö, who’s a registered dietitian for Blue Cross Blue Shield of Michigan. We thank her for being here, and we thank you for listening to a Healthier Michigan Podcast. You can stay in touch with us. This is brought to you by Blue Cross Blue Shield of Michigan. You can jump online and you can get old episodes, new episodes by going to a healthiermichigan.org. You can leave us a review or a rating on Apple Podcast or Spotify. You can also follow us on Facebook, Instagram, or Twitter. And if you want old episodes, new episodes for your smartphone or your tablet, be sure to subscribe to us on Apple Podcast, Spotify, or your favorite podcast app so you can take us on a healthy walk or journey as we head… Well, we’re not quite heading into Spring yet, but we’ll get there soon enough. I’m Chuck Gaidica. Stay well.
Thanks for joining us. Shanthi Appelö, who’s a registered dietitian for Blue Cross Blue Shield of Michigan. We thank her for being here, and we thank you for listening to a Healthier Michigan Podcast. You can stay in touch with us. This is brought to you by Blue Cross Blue Shield of Michigan. You can jump online and you can get old episodes, new episodes by going to a healthiermichigan.org. You can leave us a review or a rating on Apple Podcast or Spotify. You can also follow us on Facebook, Instagram, or Twitter. And if you want old episodes, new episodes for your smartphone or your tablet, be sure to subscribe to us on Apple Podcast, Spotify, or your favorite podcast app so you can take us on a healthy walk or journey as we head… Well, we’re not quite heading into Spring yet, but we’ll get there soon enough. I’m Chuck Gaidica. Stay well.
