Nourish Well, LLC

HOW TO READ NUTRITION LABELS

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Do you compare food labels in the grocery store?

If not, you may want to consider it!

Here’s why:

It allows you to find healthier options that are higher in nutrients like fiber, protein, and vitamins.

Food labels help you understand what you’re eating and align your choices with your health goals.

It helps you choose products lower in sugar, sodium, and unhealthy fats which can support long-term health.

Follow these 7 steps to guide you when reading food labels:

- Serving size
- Calories
- Sodium
- Fiber
- Added sugars
- Fat
- Protein
- Percent daily value
- Ingredient list

Bonus Tips:

✅ Look out for terms like cane syrup, dextrose, maltose—these all mean sugar.

✅ Even “healthy-looking” foods can be surprisingly high in sodium - if you follow a low-sodium diet pay attention to this number.

✅ Allergen warnings are found at the bottom of the ingredient list, this section is crucial if you have food allergies or sensitivities.



References:
American Heart Association. (n.d.). Shaking the salt habit to lower high blood pressure. Retrieved January 19, 2025, from https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/shaking-the-salt-habit-to-lower-high-blood-pressure #:~:text=The%20American%20Heart%20Association%20recommends,blood%20pressure%20and%20heart%20health.

Harvard T.H. Chan School of Public Health. (n.d.). Fiber. Retrieved January 19, 2025, from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

American Heart Association. (n.d.). *Added sugars*. Retrieved January 19, 2025, from [https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars](https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars)

Dietary Guidelines for Americans. (2020). Top 10 things you need to know. Retrieved January 19, 2025, from https://www.dietaryguidelines.gov/2020-2025-dietary-guidelines-online-materials/top-10-things-you-need-know

DOES ALCOHOL ACTUALLY AFFECT YOUR SLEEP?

Drinking before bed—even just a small amount—can have a surprising impact on your sleep quality.

Alcohol raises your heart rate, suppresses your body’s relaxation system, and keeps your “fight or flight” response active, making true rest a challenge.

Just one drink can reduce your body’s recovery by nearly 10%, and two or more can lead to a 24-39% drop in restorative sleep quality.

You may fall asleep faster after a drink, but alcohol disrupts deeper sleep cycles, often causing you to feel more tired the next day.

If restful sleep is your goal, limiting alcohol before bed and trying relaxing alternatives like mineral mocktails with magnesium, herbal teas, tart cherry juice, or golden milk can help you wake up feeling refreshed!

Swipe through to learn more about how alcohol affects sleep and simple swaps to support your rest!

MINDFUL OR MINDLESS EATING:

Unlike sleeping and breathing, eating requires some deliberate engagement on our part. We need to make decisions on what we gather, shop for and select. That's why mindful eating is so important - it allows us to make meaningful, clear choices about the food we're eating and why.

Mindful eating can be a challenging topic for a lot of people, mainly because they are unsure of exactly what mindful eating means. The core principles of mindful eating are simple:

① Bring awareness to the nourishing properties of food through the process of food preparation and consumption

② Select enjoyable and nutritious foods

③ Acknowledge food preferences non-judgmentally and give permission to enjoy fun foods

④ Recognize and honor physical hunger and satiety cues

⑤ Use wisdom to guide eating decisions

These five principles can help guide you in your mindful eating journey.

Does this feel easy or hard for you? If you'd like more guidance feel free to schedule a 1-1 session with me. It doesn't have to be stressful or complicated-- promise! Did you know Nourish Well is in network with insurance and most of the time nutrition counseling is covered? Reach out to me for more info!

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