THE "IDEAL" PACKAGED FOOD: What to Look for on a Label

On the heels of common ingredients to avoid, here’s what I look for in the “ideal” packaged food. It’s rare to find brands that check all the boxes – especially without access to a natural-focused retailer (or time to wait for an online delivery) – so we’re typically forced to land somewhere between "ideal" and "avoid". Let me be clear that I mostly land somewhere in between, but this is a my wishlist!

CERTIFIED ORGANIC

• Certified Organic labeling isn't perfect, but it’s the best option for identifying foods that are less likely to be contaminated with synthetic fertilizers or pesticides.
• Organic also means the product is non-GMO, because genetic modification is not allowed in certified organic foods.
• IMPORTANT NOTE: If organic is not available, Non-GMO is a better option than conventional. But non-GMO does NOT mean organic! There are a number of common crops that use glyphosate as a desiccant when harvesting, including wheat, oats and beans. While the Non-GMO label is good, it can be misleading in this way.

BETTER YET... ORGANIC + BIODYNAMIC or REGENERATIVELY FARMED

• “Biodynamic” and “regenerative” are terms that are beginning to appear on packaged food labels.
• Both biodynamic and regenerative farming take organic principles a step further with a more holistic approach to maintaining the health of crops, soil, water, land, and animals.

WHOLE INGREDIENTS

• Ingredient lists that are few, high-quality and include products added in their whole natural state.
• Is every ingredient listed something you could find in a kitchen? If not, its broken-down whole foods and often stripped of essential nutrients.

NO SEED OILS

• For oil-containing packaged foods, it’s best to opt for those that use avocado oil, olive oil or coconut oil – all are less processed than seed oils and contain less linoleic acid, an omega-6 polyunsaturated fatty acid that is essential, but one that most people are consuming in excess due to prevalence in food today.

 NO/LOW ADDED SUGAR

• Ideally no added sugar!
• I look for 5 grams per serving or less when purchasing a treat (20% of the maximum amount recommended by American Academy of Pediatrics).
• BEST OPTION: Look for packaged foods sweetened with whole foods like dates, which will not appear as “added sugar” and you get the full nutritional benefits.

 LOW SODIUM

• Most children are eating more sodium than recommended in their diet, so it's important to be aware.
• I look for no more than 20% of RDA per serving based on the allowance for young children, which is about 240mg.
• No salt for kids under 12 months!

SCREENSHOT BELOW FOR QUICK REFERENCE