Crack the Code on Food Labels
When I made a goal to eat healthier, I was overwhelmed with all the different food products. I would stand in front of shelves of food at the grocery store for hours, fretting over which options were best for me. Then I went to school and became a nutritionist. This career path opened up a whole new world to me full of vitamins and fats, minerals and calories. Plus, it ultimately helped me crack the code on reading food labels. Ever since then, buying the right groceries has become much easier. So as my first official act as an iFit nutritionist, I’ll share my wisdom with you!
Check the serving size
Next time you pick up a packaged food product, check out the serving size and the amount of calories per serving. Some products appear to be a single serving item. On closer inspection, you’ll discover that they actually contain two or three servings. So if you eat the whole thing, you’ll have to multiply the percent daily values (including the calories)!
Use the 5:20 rule
The five to twenty rule is a quick-and-easy guideline to determine if a food product is high or low in nutrients. To do this, look at the percent daily values on your food label...it’s the percentage you’ll find next to the nutrients. Percent Daily Values are percentages for nutrients, based on a 2,000-calorie diet, giving you a guide for you to meet your nutrient needs. For a product to be considered a good source of good nutrients (like fiber, vitamin A, vitamin C, calcium, or iron), it should contain at least 20% per serving. For a product to be considered a low source of a not-so-good nutrient (such as saturated fats, trans-fats, and sodium), it should be 5% or less.
Carbs to fiber
Another quick rule is the carbohydrate to fiber ratio. Ideally, this ratio should be about 10:1. For example, if there are 30 grams of carbohydrates, there should be at least 3 grams of fiber.
Check out the ingredient list
Don’t forget to compare ingredient lists, too. They’re listed from highest to lowest content. So if the label has sugar listed as the very first ingredient, then the product probably has lots of sugar. Keep in mind that food companies try to hide how much sugar are in their products by listing them under different names. Anything ending in -ose is a sugar. Some common secret names are fructose, sucrose, dextrose, and maltose. They also use honey, sucrose, and high fructose corn syrup, so sugar doesn’t make the top of the list.
Typically, the fewer ingredients there are, the better. That’s usually a sign that the food product hasn’t been processed very much. Watch out for long ingredient lists, particularly when many items are unrecognizable. It’s better for you and your waistline if you know exactly what you’re consuming.
Happy, healthy shopping!
Michelle Alley
iFIt Nutritionist
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
You might also like
Series Feature: Mood Food: Nutrition for Your Mind
Head to the kitchen for the delicious Mood Food: Nutrition for Your Mind Series with iFIT Guide Dr. Eva Selhub! About iFIT Guide Dr. Eva Selhub Board Certified in Internal Medicine, iFIT Guide Dr. Eva has extensive knowledge of the body and how it works. She combines this knowledge with alternative forms of medicine to help others transform their health and well-being. Dr. Eva encourages others to strive for physical, mental, and spiritual health through redefining their approach to health and fitness. Her goal is to translate complex scientific and medical information into practical and usable knowledge that everyone can access to improve their lives. About the workouts In this 12-part food adventure, Dr. Eva will take a deep dive into all aspects of food, nutrition, and health as they relate to your body and mind. You’ll learn how to eat mindfully to help your brain, your microbiome, your mood, and so much more as Dr. Eva takes you to the iFIT Kitchen. At the end of every video, she’ll challenge you with short exercises that you can do daily or weekly to start implementing these healthy practices into your daily life. Take control of your health and learn more about what your body and mind need to fuel itself! About iFIT Mind™ iFIT Mind offers unique, groundbreaking content that expands the definition of what it means to work out. You’ll learn from experts in both physical and mental training to help you become the best version of yourself through mindfulness, meditation, and movement. You can support your nutrition journey with our printable recipe book, created by Dr. Eva. In it, you’ll find recipes to help you incorporate vegetables and protein into your diet, from breakfast to dinner. Ready to get started? Join this series now! Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
May 12, 2021
Exercise While Taking GLP-1: A Muscle-First Plan
Navigating a calorie deficit on GLP-1 medications often brings unexpected side effects like lower energy and fatigue. Pushing through exhaustion isn't the answer—moving smarter is. This muscle-first guide dives deep into the essential lifestyle pillars that support your training consistency. Learn how precise hydration habits defend against fatigue, and discover the striking science of how sleep duration directly impacts your body composition during weight loss. Complete with a flexible, one-week sample schedule, this guide shows you how to adjust your training intensity on tired days so you can protect your progress without overexertion.
May 26, 2026
Apple Rose Pie
Ingredients For the pie crust ½ cup all purpose flour ¾ cup whole wheat flour 1 tablespoons sugar ¼ teaspoon salt 2 tablespoons cold unsalted butter, cut into small pieces 2 Tablespoons nonfat Greek yogurt 1 ½ tablespoons vegetable oil 2 tablespoons ice water For the filling 3 Pink lady apples 3 Granny Smith apples 1 tablespoon lemon juice ¼ cup brown sugar ¼ cup granulated sugar 1 teaspoon cinnamon ¼ teaspoon nutmeg Directions Combine flour, sugar, and salt in a medium bowl. Cut in butter with a pastry blender until crumbly. Mix in the Greek yogurt and vegetable oil. Add water, 1 tablespoon at a time, and combine with a fork until the mixture can form a ball. Lightly flour some plastic wrap, then place the dough on top. Flatten out dough. Cover with plastic wrap, then place in the fridge for 20 minutes. While dough is chilling, preheat oven to 425°F. Remove dough from fridge. Roll out on a floured surface to ⅛ thickness. Place dough in a 9-inch pie pan, then trim the edges. While oven is preheating cut the apples into thin semi-circle shapes leaving the skin on. Toss the apples in a large pot with the lemon juice, brown sugar, granulated sugar, cinnamon and nutmeg. Heat on medium high heat just until the apples are soft enough to bend without breaking about ten minutes. And remember to save the juice. Carefully arrange the apple slices around the apple pie crust starting with the outside and making your way to the center of the pie. Once you get to the center of the pie take small pieces and bend them around each other to create the center of the rose. Try to make the apples as compact as possible and go back and fill in any spots as necessary. You should be able to get all six apples in it. Drizzle the leftover juice over the apples and bake for 30-45 minutes. Cut into 8 equal slices and enjoy! NUTRITIONAL INFO PER SERVING Calories 240 (50 from fat) Total fat 6g Saturated fat 2g Cholesterol 10mg Sodium 75mg Carbohydrate 45g (5g dietary fiber, 26g sugar) Protein 3g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
May 13, 2017