Author: Ashley Linkletter

We live in an age when packaging counts as much as, if not more than, the actual product itself. Food packaging is the first thing we see when we’re grocery shopping, and clever marketing terms can easily fool even the most careful person into believing they’re making a healthy choice.
While the U.S. Food and Drug Administration (FDA) strictly regulates the type of language that can be used to market food, there are enough loopholes that certain terms can be used with few, if any, consequences to the manufacturer.

So, have you been duped into buying a product you thought was healthy, only to take a look at the nutrition label on the back once you’re home and realize that it’s full of preservatives, sodium, and refined ingredients?
You aren’t alone.
Research shows that the more label conscious you become, the more likely it is you’ll be fooled into buying a product via deceptive labeling. It can happen to the best of us; these days water is being labeled “gluten-free” (which, while technically true, isn’t a health claim that needs to advertised), and sugary smoothies are advertised as “low in sodium” without mention of the fact that fruits and fruit juices are naturally low in sodium, but very high in sugar.

The frustrating thing about deceptive labeling is that it isn’t just one or even a dozen brands that use this form of marketing. Cristel Moubarek, a registered dietitian and owner of food consulting business nutriFoodie, explains:
“Almost any brand can have false advertising and there’s no one brand or food that would be specially identified as such always. There’s some branding that looks at what others do and copies them, which is just a form of bad marketing efforts. Marketing also constantly changes, and it’s really hard to attack a specific brand or food item of a specific label, as that won’t be a sustainable stance. It may be applicable today, but completely unrelated tomorrow.”

So what’s the best strategy for successfully navigating deceptive food packaging?
Educating yourself and being aware of marketing tactics is a great place to start. As part of her services, Moubarak offers guided grocery store tours that aim to empower shoppers to make healthy choices for themselves without getting distracted by deceptive labeling.
Her most important piece of advice?
Pay attention to the labels on the back of the packaging, not the front!

Any information found on the back label is what the company is legally obligated to tell you, including nutrition facts and ingredient lists. Pay special attention to the first three ingredients. These are the ingredients that weigh the most and make up the bulk of the product.
Unless you have the time to study every single label, Moubarak suggests using this technique when trying out new products or picking out old favorites.

1. Gluten-free

One of the biggest health crazes over the last decade has been the increase in gluten-free products. For people who suffer from celiac disease or who are sensitive to the effects of gluten, this has been an amazing time to grocery shop for new products that are safe to eat.

FDA packaging laws cover two types of gluten-free products—those that have been manufactured to be gluten-free and those that are naturally gluten-free. A tricky marketing problem arises when products that are naturally gluten-free, such as water or vegetables, are marketed as specialty products. Because gluten-free is still such a trendy term, companies sometimes slap that terminology on there and charge more for products that never contained gluten in the first place.

2. Probiotic

We’ve all seen Jamie Lee Curtis on TV telling us about how great she feels and how “regular” she is because of all the probiotic-laden yogurt she’s been eating. Yogurt with added probiotics is marketed as a healthy cure for almost any stomach ailment, no matter what it happens to be.

And while brands like Activia do have probiotics, they can also contain cane sugar as a second ingredient and rely on several thickeners to keep the texture creamy while maintaining their low-fat status.
Although plain Greek or Balkan-style yogurt may not be advertised as special probiotic yogurt, they are both cultured, which means by definition they’re teeming with gut-healthy probiotics (as are all fermented foods).

3. Organic

Over the last 20 years the organic food market has exploded into the mainstream. In 2016 alone, U.S. consumers spent $43 billion on organic products, accounting for 5.3 percent of all food sales combined. The good news is that organic products are more affordable and accessible than ever before.

The bad news? Food marketers have jumped on this opportunity to overcharge and make overblown health claims about products that are naturally organic but still unhealthy despite their organic ingredients.
For example, a package of organic gummy bears might sound healthier in theory, but a package of gummy bears, organic or not, is still just a package of sugary candy.

If choosing organic is important to you, whole foods such as produce, dairy, and canned goods are your best bet.

4. No Added Sugars

The “no added sugars” label is about as deceptive as they come if you’re someone who has high blood sugar or diabetes. According to FDA guidelines, any food can be labeled “no added sugars” or “without added sugars” as long as sugar or any ingredient contained sugar isn’t added during processing.

What does this mean for the concerned label-reader? Essentially any product, whether it’s ice cream, ketchup, or applesauce, can contain as many naturally occurring sugars as needed to keep the product tasting sweet, as long as more sugar isn’t added while it’s being made. If excess sugar is detrimental to your health or you’re just trying to cut back, it’s always a better idea to read the back nutrition label and look for low-carb (and therefore low-sugar) options instead.

5. Natural

A 2016 Consumer Reports survey found that over half of the participants purposefully sought out food that was marketed as being natural or containing natural ingredients. Food marketers are well aware of this bias and exploit it as much as possible.
Why would they do that? The answer lies in the fact that pretty much any product can be labeled “natural.”

What’s worse—many of the survey participants were convinced that the term also meant organic, preservative free, and made without genetically modified ingredients. The term is so controversial that the FDA has recently asked for suggestions from the public as to how it could be better regulated. After all, a bag of potato chips can be made from natural potatoes but it’s still a bag of potato chips that’s high in fat and sodium.

6. Low-Fat and Fat-Free

Low-fat and fat-free foods were all the rage throughout the ’90s and early 2000s. Ask anyone who had an interest in eating a healthy diet about this time period and you’re sure to hear tales of horrible-tasting low-fat ice cream and worst of all, fat-free cheese. Although perceptions on the nutritional value of healthy fats have shifted, there are still plenty of foods that are marketed as being low-fat or fat-free to the detriment of the buyer.
Fat is very flavorful, so it’s important to take a look at the nutrition label on the back of the product to find out what’s been added in place of fat to make the product taste good.

Moubarak gives the example of low-fat or fat-free peanut butter. While the idea may look good on paper, it’s likely that a ton of sugar and stabilizers have been added to keep the peanut butter palatable. Try to choose food that’s as close to its natural state as possible, and pay attention to serving sizes. The fat content may be higher and the serving sizes smaller, but the payoff in quality of texture and flavor will be huge.

7. Multigrain

Choosing the multigrain option whenever possible has been drilled into the heads of anyone remotely interested in eating for wellness. Fast food restaurants and grocery stores alike advertise multigrain bread as vastly superior to white bread.

The problem is that the term multigrain, although it sounds straightforward, doesn’t actually mean much of anything in terms of accurate food labeling. Multigrain bread, for example, often lists refined flour as a primary ingredient. It may very well have been made with a variety of grains, but all of them have had their highly nutritious germ and bran removed during processing.
Instead of searching for multigrain on the label, look for baked goods that advertise whole grains instead. They might still contain refined flour, but they’re legally obligated to also include whole grains, making them higher in fiber and ultimately more satisfying.

As consumers, it can be frustrating to know that the majority of our information about the food we buy comes from marketers rather than unbiased dietitians or doctors. But, as Moubarak explains, being able to identify what we want from food both in terms of nutrition and value empowers us as consumers to make healthier choices for ourselves and our families.

Despite best-laid plans, the reality is that almost all of us rely on fast food on days when there isn’t enough time to prepare a meal from scratch. We’re in good company. According to a Gallup poll conducted in 2013, 28 percent of Americans reported eating fast food at least once a week, while 16 percent reported having fast food several times a week.
The good news? Fast food chains have more healthy options than ever, and a nutritious and filling meal is now just a quick drive-thru trip away.

If you were to go by the lunches seen on social media and food blogs, you’d think that everyone else is going to open up picture-perfect Mason jar salads and intricately composed bento boxes once noon rolls around. As idyllic as this seems, the reality is that people—particularly millennials–are working longer hours and spending more money than ever on food outside the home.
Fast food chains are scrambling to benefit from this trend, and we can leverage that to the advantage of our schedules and our bodies.
Studying the effects of fast food consumption has traditionally produced some grim statistics; a study conducted over a period of 15 years by researchers at the University of Minnesota found a correlation between fast food consumption, weight gain, and insulin resistance leading to an increased risk for type 2 diabetes and obesity. That same study also concluded that people who ate fast food two or more times a week were at a higher risk than those who didn’t eat fast food.

But eating fast food isn’t all bad news. In fact, this is the time to be seeking out healthy menu items. Popular chains that were once thought of as entirely unhealthy are introducing menu items that cater to a more health-conscious audience.
The New Yorker article “Freedom From Fries” describes how consumer trends such as the demand for food transparency and quality ingredients have been driving the fast food industry’s shift toward healthier food options.
Gone are the days when being health conscious while eating fast food meant a small order of fries and a sad side salad made of limp lettuce and slimy cucumber slices. But it is still important to do some research before buying what you think is healthy. What appears safe in terms of calories and fat can often be the complete opposite.

So how do you choose the healthiest option at your favorite fast food restaurant? Registered dietician Lindsay Pleskot specializes in teaching and inspiring her clients to make healthy choices and was able to offer HealthyWay some practical advice on how to get the most nutritional bang for your buck from fast food menu items.
Pleskot explains that ironically, some of of the most deceptive items on fast food menus are salads. Fast food entrée salads are notorious for being marketed as healthy choices when in reality they often have sky-high calorie counts and large amounts of saturated fat and sodium.
The problem, Pleskot says, is that “we seem to automatically associate salads with health and nutrition but often they are loaded with tons of dressing and toppings that will add up quickly; think cheese, nuts, croutons, and bacon, to name a few.”

Pleskot also gives a few general rules for keeping your fast food on the healthy side. She advises keeping a close eye on sauces and condiments when possible, seeking out grilled instead of deep-fried items, and asking for the dressing on the side. A spritz of lemon juice on a salad is a calorie-free way to stretch out the dressing so that you aren’t stuck using the whole packet.
Whether you’re a Starbucks kinda gal or a devoted fan of Taco Bell, there’s something at every major fast food chain for anyone in need of a healthy meal in minutes.
Here we break it down by some of our favorite big names in the fast food game.

Starbucks

There are some mornings when your alarm clock fights a losing battle against a few extra precious moments of sleep. When even a bowl of cold cereal takes too much time, the food menu at Starbucks includes healthy options that will leave you feeling satisfied and full until lunchtime. Pleskot advises skipping the lemon loaf and ordering the Spinach, Feta, and Cage Free Egg White Breakfast Wrap to start your day.

With only 290 calories per serving, this savory wrap contains a very filling 19 grams of protein and 6 grams of fiber. Still feeling hungry? Pleskot suggests adding a fruit cup or veggies and dip to round out the meal.
Not all of Starbucks’ breakfast sandwiches are equally as healthy though. Be wary of their Sausage, Cheddar, and Egg Breakfast Sandwich,which has 500 calories and 28 grams of fat per serving.

McDonald’s

Although entrée salads from fast food restaurants have a bad reputation for being full of empty calories and saturated fat, there are definitely healthier options to be found if you do your research.

For example, McDonald’s Premium Southwest Salad with Grilled Chicken contains an impressive 350 calories, 11 grams of fat, 37 grams of protein, and 6 grams of fiber, which, as a whole, should keep you feeling satisfied for hours.
Compare the grilled chicken salad to McDonald’s Southwest Buttermilk Crispy Chicken Salad for an eye-opening example of how food preparation and high calorie salad toppers can make a huge difference.

Thanks to the deep fried chicken, shredded cheese, and fried chili-lime tortilla strips, this salad comes in at 520 calories and 25 grams of fat.

Taco Bell

Any item off of Taco Bell’s Fresco menu is guaranteed to have less than 350 calories and 10 grams of fat per serving. The Fresco Bean Burrito is a great vegetarian option for anyone looking to cut back on their meat intake.

With 350 calories, 9 grams of fat, 13 grams of protein, and a whopping 9 grams of fiber, this unassuming burrito packs a filling and nutritious punch for those days when you have no time to stop and eat.
While the Fresco menu at Taco Bell offers several healthy options, be wary of their regular menu items, as they can contain astronomical amounts of calories, fat, and sodium.

For example, the Cheesy Gordita Crunch Supreme contains 520 calories and 55 percent of the recommended daily intake of saturated fat.

Wendy’s

As many health-conscious Wendy’s customers will know, this fast food chain has had quite a few diet-friendly side options for a while now. Their side salads, baked potatoes, and chili are all smart choices even if you’re aiming for a complete meal.

Ordering an entrée, however, takes a little bit of research. Pleskot advises always “looking out for anything deep fried and breaded. For example, opt for sandwiches made with grilled chicken breast instead of a crispy chicken sandwich … it offers just as much protein without all of the extra fat, calories, and salt.”
Wendy’s Grilled Chicken Sandwich fits the bill perfectly, with 360 calories per serving, 8 grams of fat, and 35 grams of protein.
Compare this grilled chicken sandwich to Wendy’s Asiago Ranch Chicken Club. This deep-fried chicken breast sandwich is smothered in a creamy Asiago cheese sauce and topped with bacon. The damage? 660 calories, 33 grams of fat, and almost double the sodium.

In need of something more? Add a side salad or baked potato for extra energy without a ton of calories.

Dunkin’ Donuts

The key to eating a healthy meal at Dunkin’ Donuts is to make a healthy food selection and then stick to drip coffee, an Americano, or a cappuccino made with skim milk as an accompanying beverage.
The Turkey Sausage Wake Up Wrap contains a satisfying 280 calories and 15 grams of protein to get your day started.

Looking for a meatless but still filling alternative? Dunkin’ Donuts’ Veggie Egg White Flatbread is a vegetarian option that still contains plenty of protein with very little fat.
On the other hand, the Sausage Egg & Cheese on Croissant from Dunkin’ Donuts is an example of a nutritionally catastrophic breakfast menu item. With 700 calories per serving, 100 percent of the recommended daily intake of saturated fat, and sky-high sodium levels, this is one breakfast sandwich to steer clear of.

Burger King

Are you craving a burger but worry it will hinder your healthy eating goals? Believe it or not, a classic cheeseburger from Burger King is a relatively healthy choice when the need for a burger strikes. A single cheeseburger contains 270 calories and is fairly low in fat and sodium.
If you want to be even more virtuous and skip the cheese, a plain hamburger has only 220 calories and 8 grams of fat as is super low in sodium.
Feeling like a splurge? Pair a Burger King hamburger with a small order of onion rings to complete your traditional fast food meal with gusto.

While a Burger King cheeseburger may be relatively healthy option, beware the Bacon & Cheese Whopper Sandwich at all costs. Unlike a regular cheeseburger, this sandwich weighs in with 790 calories per serving and 51 grams of fat per serving.
It’s important to recognize that the problem with fast food isn’t that it’s fast; the issue is with how the food is prepared and the extra ingredients that are piled on for extra flavor. If fast food is a regular part of your diet, then stick to the tips in this article.
But, if it isn’t, take Pleskot’s advice about occasionally treating yourself to the real, greasy deal: “I think the first thing to consider when eating fast food or eating out in general is whether or not this is something you do all the time or is this a once in a while treat? If it really is just once in a while, enjoy your favorite and eat it mindfully!”