Labels Decoded

When we hear the word “mindfulness”, our minds might automatically go to yoga. The truth is, it can be practiced in other activities as well—including grocery shopping. Ideally, your supermarket runs should involve a certain level of awareness when it comes to choosing which items to shop for. Item packaging helps a lot in that regard by telling you the contents of what they have inside. Fully understanding these labels, however, is necessary for effective communication. At the end of the day, it’ll be us who will have to adjust by learning to understand what these product packaging materials are trying to say.

It may be tempting to just grab that first item off the shelf, but if you have certain health conditions or are sticking with your fitness goals, it would do you good to take a moment to read through the label to see if there are ingredients that you should avoid. Mindful grocery shopping will help you make smart, deliberate choices so that you can watch your weight, avoid allergens, and generally maintain a healthy and stable life.

Want to learn more? Here are the most common pieces of information that you will see on grocery items. 

Did you know that there is actually a law created around this? According to the FDA food labelling standard, all pre-packaged food should include food allergen declarations. Consumers with allergies can rest assured that product packaging materials will tell exactly what their ingredients are.  

So especially if you’re allergic to anything, it’s best to spot these common food allergens in your food label before it’s too late:  

• Cereal having gluten i.e. wheat, rye barley, oat, or their hybridized strain, or products made of these
• Crustaceans or products made of these
• Eggs and egg products
• Fish and fish products
• Peanuts, soybeans, and products made of these
• Milk and milk products (lactose included)
• Tree nut and nut products 

Information on Nutritional Content

Nutrition facts on the backs of products are not just there to read when you’re bored. Whether you’re diet-conscious or actively avoiding certain ingredients or nutrients, this chart at the back has your back. Dodge extra salt, sugar, and cholesterol, and have a good gauge on portion sizes by referring to this table of contents—like allergen declarations, these are mandated to be included in all food packages in the Philippines.  

Trying to lose weight? Staying in a caloric deficit, i.e. eating less calories than you need, is still one of the best and sustainable ways to stay reach your goal. Going about it is simple: first, know how many calories per day your maintenance level is. After that, start tracking your daily calorie intake, making sure you consume less than your maintenance—this part is where the food labels help, as they indicate roughly how many calories go in a specific serving size. This means that, so long as you’re on track, you can indulge on that extra scoop of ice cream, eat that last cookie in the jar, or munch on gummy bears—happy tummy, happy life!  

Can you imagine living without labels? Clarity is important when practicing mindfulness in the marketplace. Also, it never hurts to get professional opinions regarding your dietary needs. Once that’s straightened out, go out into the grocery aisles and start making smart shopping choices!

More references: 
Why is Nutrition Label important? National Nutrition Council, 2022. 
Administrative Order on the labeling of pre-packaged foods in the Philippines. Department of Health, 2014. 
Filipino Sugar Consumption Hit by Health Push. Chinimandi, 2022.