Dietitian Natalie Rizzo Says Check Ingredients and Added Sugar First

Prioritizing Ingredients and Added Sugar

Navigating the grocery store can feel like decoding a secret language, especially when front-of-package marketing claims compete for your attention. According to registered dietitian Natalie Rizzo, who is also TODAY’s nutrition editor, the most effective way to cut through the noise is to ignore the front marketing entirely and head straight for the back of the package.

Rizzo advises shoppers to look at the ingredients list first. This step serves as a reality check for the product’s actual composition. That gives me a fast snapshot of the overall quality of a food and helps me find products I’ll actually enjoy eating, Rizzo explains. By focusing on the ingredients, shoppers can confirm if the product contains recognizable, whole-food ingredients like oats, beans, whole grains, nuts, or fruit, rather than a long list of refined ingredients and additives. She also uses the ingredients list to weed out products that contain non-nutritive sweeteners like stevia, which she avoids due to their taste.

Once the ingredients are cleared, Rizzo’s second priority is the added sugar line. This metric is crucial because it often contradicts the healthy image projected by a product’s packaging. Many packaged foods can seem healthy based on front-of-package claims, but the ingredient list and added sugar line often tell a different story, Rizzo says. For items like yogurt, which may seem healthy on the surface, the nutrition facts panel often reveals how much added sugar has been mixed in.

The Critical Role of Serving Size

While ingredients and sugar provide the “what,” the “how much” depends entirely on the serving size. Serving size is the most ignored line on the label, yet it is also the most important. Every number below it—calories, protein, and sugar—is calculated based on that single serving. Because the serving size listed is very often smaller than what a person would actually eat in real life, failing to account for it can lead to miscalculations. For instance, a bag of chips might list 150 calories per serving, but that figure is only accurate if the consumer adheres strictly to the defined portion.

The Nutrition Facts label is a standardized way for food manufacturers to tell consumers what is inside their products. It has been around for a while, but it received a significant update in 2016, which is the version currently seen on most packaged foods. The U.S. Food and Drug Administration (FDA) oversees the label to ensure it is accurate and helpful. The main goal of the label is to provide a quick snapshot of the nutritional content so consumers can compare products and make choices that fit their dietary needs or goals.

Expert Strategies for Daily Nutrition

Most of what is printed on a nutrition label does not matter for day-to-day decisions. People often get overwhelmed by the entire panel and either give up or fixate on the wrong numbers. For most goals, four specific lines on a nutrition label do the real heavy lifting:

• Serving size: Because every other number on the panel depends on it.
• Protein: A macro many people consistently under-eat.
• Fiber: A strong signal of food quality.
• Added sugar: The number most worth keeping an eye on.

Total calories and total fat are also present, but they are easier to estimate independently and are less likely to mislead consumers than the four key metrics listed above. By glancing at just those four, shoppers can size up a food quickly. Taking a few seconds to glance at the label can make a difference over time, allowing individuals to manage intake of sodium, added sugars, and saturated fat, while ensuring they get enough fiber, vitamins, and minerals.

Ultimately, becoming label-literate is about simplifying choices rather than complicating them. If you are looking to deepen your understanding of healthy eating habits or have specific dietary concerns, the best next step is to consult with a qualified professional, such as a registered dietitian, who can provide guidance tailored to your individual health goals. By focusing on the ingredient quality, the serving size, and the added sugar, shoppers can make informed decisions that serve their needs without needing to obsess over every single number on the panel.

Sources: Today, europesays.com.