When It Comes to Food, Labels Are Good

Sometimes, labeling things can be good — especially when it’s labels on the foods we choose and eat. Labels on packaged foods include valuable information about calories, fat, carbohydrates, protein content and nutrients that can help us make better food choices. 

What’s in a Label

One of the most important pieces of information on a food label is the product’s ingredients. All ingredients are listed in order from the largest quantity to the smallest, based on weight. When it comes to ingredients, less can be more. Whole foods like fresh fruits and vegetables, whole grains and lean protein are often healthier than packaged and processed items. Nutrition experts advise choosing foods with a shorter list of ingredients, to give you more control over what you’re eating. 

Why Ingredients Matter

All those ingredients are going into our bodies, and some are known to have negative health effects. Did you know that low-quality diets that are high in processed foods have been linked to an increased risk of heart disease, weight gain and colorectal cancer?¹  Processing food has been shown to change the complex structure of nutrients. Scientists call this the food matrix. And research has shown that changes in the food matrix alter the way our bodies respond to food. 

So, when you’re shopping, aim to fill your cart with products that have a shorter ingredient list, meaning they are less processed and likely more nutritious.

Nutrition Facts

In addition to ingredients, packaged food labels also include nutrition facts — a detailed summary of calories and nutrients in a serving of food. This information makes it easier to compare the relative nutrition of similar products. Nutrition can vary significantly even among the same products. So, before settling on any one item, be sure to compare the Nutrition Facts labels of different brands of the same foods. To learn more about nutrition labels and how to read them, visit the American Heart Association website.

Healthy Tips

Need help improving your overall health and wellness? Health Net programs offer tools that empower you to make healthy lifestyle decisions for you and your family so you can live a healthier, happier and more productive life. To access these programs, log in to your Health Net account and select the Wellness Center, or visit the ShareCare wellness portal.

To connect with community resources to access affordable food, find medical care, and locate social services, go to uchealthplans.findhelp.com.

Have an Idea or a Suggestion for a Future Topic? Let UC know. Email us at ucmedicalplanresearch@ucop.edu. For benefit plan questions or issues, please do not use this mailbox; instead, contact your campus Health Care Facilitator.

¹ National Library of Medicine.
² ZOE is not affiliated with UC Blue & Gold HMO plans or Health Net.