Let’s talk about a simple but powerful skill—reading food labels. Understanding what’s in the food we eat is essential for maintaining good health. Many packaged foods contain hidden ingredients that can affect our well-being, so let’s learn how to make informed choices.

Food Labels: What Many don’t Know & How it Can Impact Your Health

Why Read Food Labels?

Food labels provide essential information about what we’re putting into our bodies. Many products appear healthy but contain excessive sugar, unhealthy fats, artificial additives, or preservatives. By reading labels, we can choose foods that nourish rather than harm us.

Key Things to Look For

1. Ingredients List

• The ingredients are listed in order of quantity. The first few ingredients make up the majority of the product.
• If sugar, hydrogenated oils, or artificial additives appear early on the list, it’s a sign that the food may not be a healthy choice.
• Look for whole food ingredients like oats, nuts, fruits, and vegetables rather than processed or chemical-sounding names.

2. Serving Size

• Pay close attention to the serving size. Many food packages make their nutrition facts look better by using small serving sizes.
• If a bag of chips says it contains 150 calories per serving but has three servings, eating the whole bag means consuming 450 calories!
• Be mindful of portion control to avoid overeating.

3. Added Sugars

• Sugar has many hidden names, such as high-fructose corn syrup, cane syrup, dextrose, maltose, and agave nectar.
• The American Heart Association recommends limiting added sugar to about 6 teaspoons (25g) per day for women and 9 teaspoons (36g) for men. Many processed foods exceed this amount in just one serving!
• Choose foods with natural sugars from fruit and avoid products where sugar is one of the first three ingredients.

4. Unhealthy Fats

• Avoid trans fats, which are found in hydrogenated oils and linked to heart disease. Look for “partially hydrogenated oil” on the label—if it’s there, avoid the product.
• Limit saturated fats, which can raise cholesterol levels. Found in fatty meats, butter, and processed snacks, too much can increase heart disease risk.
• Choose healthy fats from sources like avocados, nuts, seeds, and olive oil, which support brain and heart health.

5. Artificial Additives

• Many processed foods contain artificial colors, flavors, and preservatives that may negatively impact health.
• Common additives to avoid:
  • MSG (Monosodium Glutamate): Often found in processed foods and may cause headaches or allergic reactions in some people.
  • Artificial colors (like Red 40, Yellow 5, Blue 1): Some studies suggest links to hyperactivity in children.
  • Sodium Nitrate & Nitrite: Preservatives in cured meats that have been linked to certain cancers.

Take Action

• Next time you go grocery shopping, read the ingredients list before buying.
• Choose foods with simple, whole ingredients rather than processed ones.
• Start small—swap one processed snack for a healthier alternative this week.

Making small, informed changes to your diet can lead to big improvements in your health over time. Take care of your body—it’s the temple of the Holy Spirit!

A Biblical Reflection

The Bible reminds us to be mindful of what we consume, both physically and spiritually. 

1 Thessalonians 5:21
“Prove all things; hold fast that which is good.”

➡ We should carefully examine everything, verify the truth, and keep only what is good and beneficial.

Proverbs 14:15
“The simple believeth every word: but the prudent man looketh well to his going.”
➡ A wise person does not believe everything at face value but researches and carefully considers their choices.

Overcome Evil with Good, even when it comes to food

Romans 12:21”Be not overcome of evil, but overcome evil with good.”

The principle of overcoming evil with good applies not only to our actions toward others but also to how we take care of our bodies. Many processed and unhealthy foods are filled with harmful ingredients that negatively impact our health. By making wise and intentional choices, we can honor God with what we eat.

1 Corinthians 10:31 says:
“Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.”

This verse reminds us that even our food choices should reflect our desire to glorify God. Instead of consuming foods that harm our bodies, we can choose natural, nourishing foods that promote health and well-being.

How to Overcome Unhealthy Eating Habits with Good Choices

1. Replace processed foods with whole foods – Choose fresh fruits, vegetables, whole grains, and nuts instead of highly processed snacks.
2. Limit added sugars and unhealthy fats – Opt for natural sweeteners like honey or fruit and choose healthy fats from sources like avocados and olive oil.
3. Be mindful and intentional – Avoid eating out of habit or stress; instead, eat to nourish your body and honor God.
4. Pray for wisdom – Ask God to help you develop self-control and make healthier choices.

By overcoming harmful food habits with good choices, we can strengthen our bodies, increase our energy, and live in a way that reflects God’s wisdom and care. Let’s choose what is good and glorify Him in all we do!