Plain Language for Everyday Shoppers

Why Food Labels Matter

Food labels are legally required to tell you what is in the food you are buying. But they can be confusing, misleading, and full of terms most people do not recognize. At Verdara, we believe you deserve to understand exactly what you are putting into your body and your family's bodies.

The Ingredients List — What to Look For

Ingredients are listed in order of weight — the first ingredient is the most abundant. Here is what to watch for:

•        Added sugars — look for words ending in -ose (glucose, fructose, dextrose) plus corn syrup, cane juice, and honey

•        Artificial colors — Red 40, Yellow 5, Blue 1 — linked to hyperactivity in children

•        Sodium nitrate and nitrite — preservatives in processed meats linked to health concerns

•        BHA and BHT — synthetic antioxidants used as preservatives

•        Partially hydrogenated oils — source of trans fats, linked to heart disease

•        Carrageenan — a thickener derived from seaweed, linked to digestive inflammation

•        MSG (monosodium glutamate) — a flavor enhancer that causes sensitivity in some people

Verdara Tip: The shorter the ingredients list, the better. If you cannot pronounce it, look it up before buying it.

Marketing Claims — What They Really Mean

•        Natural — means almost nothing legally. Does not mean organic or chemical-free

•        Organic — USDA certified, produced without synthetic pesticides or fertilizers

•        Non-GMO — does not mean pesticide-free or healthier, just not genetically modified

•        Multigrain — means multiple grains, not necessarily whole grains

•        Low fat — often means high sugar to compensate for lost flavor

•        Gluten free — only necessary if you have celiac disease or gluten sensitivity

Nutrition Facts — The Key Numbers

•        Serving size — everything on the label is based on this amount, often smaller than you think

•        Added sugars — the American Heart Association recommends no more than 25 grams per day for women, 36 grams for men

•        Sodium — aim for less than 2,300 mg per day total

•        Percent Daily Value — 5% or less is low, 20% or more is high