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Label Reading II

HELLO AND Happy Tuesday! If you have been blessed with snow this weekend, I hope you enjoyed its beauty. The trees and bushes and even the lawn and road and our cars, looked so lovely before they were plowed, shoveled, and cleared. I hope you had a few minutes to enjoy the stillness and the beauty.

We are working on this beautiful ingredient list. Having covered the sugar piece last week, the important part, let’s start at the beginning.

Number one is the serving size. You will notice that these have changed. If the powers agree that people usually eat a larger or smaller serving size than the manufacturer noted, the serving size was changed. So, check your portions and serving sizes, please. And the new label gives you the weight of the whole serving size portion in grams. The portion now must be related to the packaging size of the product. You will not find a six-ounce serving size in an eight-ounce container any more. The container must have a whole number of serving size portions. Check with yourself: is that serving size portion the same as my portion size? The container needs to hold at least one whole portion.

The new label now tells you the calories. Try not to have heart failure if it seems too high, remember that the point here is to nourish the body well and to keep you strong and moving. If the numbers scare you, check with your sponsor, nutritionist, or other trusted adviser.

Next, we see the number of grams of total fats. Fat calories are not to be avoided. Some fats are essential to your body’s functioning. There are four kinds of fats: trans, saturated, monounsaturated and polyunsaturated. They must list the amount of trans fat and the amount of saturated fat.

Trans fats are created in a factory; they add hydrogen to liquid oils to make them more solid. Trans fats are easy to use, inexpensive to produce, and last a long time. Trans fats give foods a desirable taste and texture. Many restaurants and fast-food outlets use trans fats to deep-fry foods because oils with trans fats can be used many times in commercial fryers. Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease and stroke. It’s also associated with a higher risk of developing type 2 diabetes. I recommend that unless this is a special, deeply enjoyed, and rarely eaten food, you avoid trans fats in general.

Saturated fats come from an animal source and are mostly solid at room temperature. Butter, ghee, and palm oil are all saturated fats. The fat around a steak or a pork chop or in chicken skin is mostly saturated. These we also want to avoid because they raise LDL and increase the risk of heart disease.

Polyunsaturated fats and monounsaturated fats are liquid at room temperature and come from plants like olive oil, corn oil, etc. They lower both triglyceride and cholesterol levels, and they come in foods like salmon which also contain omega 3 fatty acids, which are good for us.

This may feel confusing at first. Just remember that you want more, maybe even twice as much, of the longer words when it comes to fats. In this example they did not note the healthy polyunsaturated and monounsaturated fats on the label, but 8 gm total fat minus 1 gm saturated means we will have 7 grams of healthy fats, and that is really good.


We will work on this again next week, but I have a question: NO ONE has commented here! Am I writing things you already know? Boring you? Not meaningful enough? Please tell me what you need and would like to know about; and tell me if this is helpful to you!


And I took the new food plan book to the printers this week – it will be ready soon!!!

All good wishes for a lovely week.

Blessings to you,


4 Responses to Label Reading II

  1. Virginia February 1, 2022 at 12:57 pm #

    I’m glad I took the time to read your blog today. Thank you for your teaching that helps translate the science!

    • H. Theresa Wright February 24, 2022 at 5:53 pm #

      You are so welcome, Virginia.
      There are seven more “chapters” to this blog, and some of the material is really interesting and important, so try not to miss them!

  2. Linda M Strayer February 1, 2022 at 7:08 pm #

    Hi Theresa, Though my life seems to get more, instead of less busy as I age, I do read and appreciate your blogs so very much. They are ALWAYS hepful and I’m especially enjoying this series on label reading. Though my meals are pretty stable, I do sometimes venture out to something new and it’s helpful to know what to look for on a label and what to avoid.

    • H. Theresa Wright February 24, 2022 at 5:50 pm #

      Dear Linda,
      I think it is absolutely essential to read and understand the truths about the items we put into our bodies, because they then become part of our bodies! Thank you for trusting me.

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