How To Shop Smarter And Make The Healthiest Choices

All those food labels in the grocery store? Well, maybe they could be too much of a good thing! I am all for being an informed consumer and we all must be, especially when it comes to what we put in our bodies and serve to our families.  But, it is not as easy as it sounds.  Just when you think you got it down, five more new food labels or eating trends pop up and you're right back at the starting line.

So, let's try to clear that up a bit. Here are some of the more common labels I see. Take a peek and see what I learned about them:

Food Labels and What They Really Mean

Eating cleaner, greener? Good for you! You may want to familiarize yourself with these terms, first though, to ensure you are buying what you think:


Wild-Caught:  Fish labeled this way are free to roam the ocean and free from antibiotics and artificial dyes, too. They tend to be higher in protein and the beneficial omega 3 fatty acids (more information here on why that is important).


Farm-Raised:  Most farmed fish, like salmon, are raised in large cages that can be contaminated with chemicals and have some pretty dirty conditions. Here is a closer look at the issue with specific details on what fish to buy and why.


Pasture-Raised: Hop on over here for my egg labeling post to learn all about the differences there, but generally pastured raised eggs are best. The chickens are free to roam, eat what they like and are more nutritious because of it.


Organic: The USDA Organic Seal indicates that a food was produced without synthetic pesticides, bioengineered genes (GMOs), and fertilizers. If the symbol is there, it also indicates the food item is from animals fed organic, vegetarian feed and are provided access to the outdoors as well as no treatment with hormones or antibiotics.

If the seal says "100 percent organic" the product was made with 100 percent organic ingredients. If the seal says "organic," you lose five percent here as it indicates the food was made with at least 95 percent organic ingredients.

Check out this chart for several fruits and vegetables that carry low residue so that you may choose to not shell out the extra dollars for food budgeting purposes.

In regards to seafood, at the moment, there is no U.S. government-approved organic seafood. This type of labeling is based on criteria set by a private certification company or perhaps using European standards.


Sell-By Date: This date stamped on foods tells the store how long to display the product for sale. Always buy the product before the date expires.


Use-By Date:  This date is to ensure optimum freshness, flavor and texture for the consumer.


Expiration Date:  Time to toss it after this stamped date. It's past its time.
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Gluten-Free:  Gluten is a protein found in grains like wheat or rye and it can cause serious damage to the digestive systems of those with celiac disease or gluten intolerance. Keep in mind that many of the gluten-free products are highly processed and stripped of fiber.

All Natural: Not a label that serves real significance. The Food and Drug Administration does not define it.


Local:  The fresher the food, the better. Most packaged goods have spent a good portion of time exposed to heat and pressure, killing nutrients. But, the term local is pretty vague. Generally it can be considered local within the borders of a state.

Don't assume local indicates it is organic, though. They are not equal terms. Always ask the grower if possible, how it was grown. Here are some specific questions to ask at a farmer's market about that.


Grass-Fed:  Some studies show grass-fed meats contain more good fats, less bad, and higher levels of vitamins and antioxidants.

 If the label says grass-fed, the animals must be fed only mother's milk and grass and other greens during their lives. The animals also have access to pasture. However, grass-fed does not necessarily mean the feed is organic or the animal has not been given antibiotics or hormones.

If you want food that has the benefits of both grass-fed and organic, (no hormones, antibiotics) you need to see both labels.

Two Questions to Ask When Food Shopping

Still dazed by it all? Think about this way: before filling up that grocery cart, ask yourself these two questions to see if you are making the better choices:

1.  Where does the food originate?

If possible, these labels are optimal:

• USDA organic
• grass-fed and USDA organic
• wild-caught
• pasture-raised
• both locally grown and USDA organic

2. How many ingredients are there and what are they?

The fewer and shorter the food labels in your cart, the better. That means aim for the majority of your cart to be full of whole foods that don't come in boxes with added sugar, preservatives and unhealthy fats. When you are buying labeled food though, look out for this and reconsider your choice:

• dyes
• MSG
• added sugars and salts
• anything that is hard to pronounce or sounds like a chemistry lab assignment

Do you find food shopping and label reading overwhelming at times? Do you have any tips to share to keep it simple? I'd love to hear them all!

Need a bit more?

• Here are some healthy superfoods to fill your grocery cart.

• And loads of healthy, easy main entree ideas, too.

Make sure you don't miss a healthy thing!

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