My WFPB Diet: Day 272–Nutrition Label Guidelines Reviewed

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Nutrition Label Guidelines

As recommended by the Engine 2 Diet 

Just because it’s labeled “healthy” or “vegan” doesn’t mean it’s actually healthy. Always read the nutrition label to confirm the content per serving: 

  • FAT CONTENT 
    • Check that fat is not listed in the top three ingredients
    • Especially note the percentage of total fats to the percentage of total calories (aim for < 10-15% of total calories)
    • Saturated Fat
      • Aim for 0 grams of saturated fat per serving of processed or packaged foods
      • For whole, plant-based foods (like nuts, seeds, or avocados), the saturated fat is naturally occurring and not a significant concern when consumed in moderation.
      • Saturated fat should not exceed 1-2% of total daily calories.
      • On a 2,000-calorie diet, that’s around 2-4 grams per day maximum.
    • Trans Fat
      • Look for 0 grams of trans fat on the label
      • By eliminating trans fats, you’re reducing inflammation and improving your heart health
      • Check the ingredient list for hidden trans fats because food manufacturers are allowed to list 0 grams of trans fat if the product contains less than 0.5 grams per serving.
      • Hydrogenated oil and Partially hydrogenated oils are a clear sign of trans fat, even if the label says 0 grams.
      • Avoid processed and fried foods, such as: 
        • Packaged baked goods (cookies, crackers, pastries). 
        • Margarines and shortenings. 
        • Fast foods and some frozen meals.
      • Choose whole, unprocessed foods and cook at home using whole ingredients. 
  • Sugar Content 
    • 4.3 grams equals 1tsp of sugar!
    • Look for < 5% of total calories
    • Ideally, choose 0% of added sugar
    • Avoid buying foods with sugar in the first three ingredients (because the ingredients are listed in order of weight)
    • Watch out for other sugar-added names: 
      • Sucrose, 
      • high-fructose corn syrup, 
      • cane sugar, 
      • malt syrup, or 
      • dextrose
  • Sodium Content 
    • Aim for no more than 1 mg of sodium per calorie in a serving.
      • For example, if a food has 100 calories, it should contain 100 mg of sodium or less. 
      • This 1:1 ratio ensures a low-sodium intake in proportion to your caloric needs. 
      • The ideal daily sodium intake should be around 1,500 mg or less, with an absolute maximum of 2,300 mg per day (as recommended by the American Heart Association).
      • Example:
        • Calories per serving: 200 
        • Sodium per serving: 300 mg 
        • Sodium-to-calorie ratio: 300/200 = 1.5 
        • In this example, the sodium is too high, as it exceeds the 1:1 rule of 1 mg of sodium per calorie guideline. 
    • Practical Tips: 
      • Avoid processed foods, as they are often loaded with sodium (e.g., canned soups)
Also, ideally, look for nutrition labels that list no more than five ingredients that you could find in your kitchen (and avoid too hard-to-pronounce chemical names!)

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