Label Decoding and But What Does It Mean?!

Hello everyone!! It's been awhile since my last post and the summer is in it's last week, how sad! :( I figured with people going back to school and everything that I would give some advice on label reading and what you should be looking for. For some people, the grocery store is a place of confusion, overwhelmingness and even downright miserable. All the different types of tomato sauces, cheeses, breads and butters--which one do you choose?!? Personally, I LOVE the grocery store and grocery shopping, but it can be quite a challenge when making the decision between slow-churned ice cream and low-fat ice cream while you're freezing in the frozen foods section.

1. Whole Grain vs. Multigrain. If a product is marked with a black and gold "Whole Grain" stamp, which is based on the requirements of the Whole Grains Council, than that means that the product is legitimately made with 100% whole grains and is worth the buy. Multigrain on the other hand simply means 'more than one grain'--hence the prefix "multi". This title does not have any standardized definition and the grains could be refined and not even whole grains. So when looking at breads or pastas look for the black and gold "Whole Grain" stamp.
Winner: Whole Grain

2. Reduced Sugar vs. Low Sugar. If the label says "reduced sugar" this means that the product has 25% less sugar than the regular version. While on the other hand "low sugar", which is most commonly seen on jams, cookies and other sweet products, has no standardized definition. It's crazy to think that food manufacturers can just slap some words on a product without fully having a concrete definition. Reduced sugar is definitely the way to go, by having an actual definition recognized by the FDA and 25% less sugar than its regular counterpart.
Winner: Reduced Sugar

3. Cage-free vs. Free Range. These terms are specifically aimed at eggs. "Cage-free" simply means that the hens were kept in a barn and not in a cage--but usually still kept in close quarters. "Free Range" on the other hand, means that the chickens had opportunities to be outdoors. When choosing between the two, I would go for the "Free Range" due to the fact that the hens were allowed to be outdoors at some point rather than kept hostage in cages or barns. "Cage-free" eggs are more likely to come from hens who were in close quarters, more susceptible to disease and mistreated.
Winner: Free Range

4. Fat-free vs. Zero Fat. These two terms actually mean the same thing; that the product contains less than .5 grams of fat per serving. The "Fat-free" label has been fooling consumers for years now because of it's less than accurate description; products that claim they are "Fat-free" or contain "Zero Fat" can actually have .5 grams of fat per serving. The label also doesn't inform the consumer of what kind of fat it is (trans fat, saturated fat, unsaturated fat, etc.)
Winner: Draw, be mindful of the products you choose and even ask questions

5. Organic vs. Made with Organic Ingredients. Nowadays people are all about organic everything but even organic labels can be confusing. If a product is labeled "Organic" that means that at least 95% of a products ingredients are organic. "Made with Organic Ingredients" means that at least 70% of the ingredients of the product are organic. This is really just a personal preference, usually products that aren't labeled fully "Organic" are going to be less expensive, so the choice is yours.
Winner: Personal preference

This section of my post I'll call "But What Does It Mean?!?" Terms that are slapped onto the products we consume and purchase on a daily basis without really knowing.

Sugar-Free: Like the "Fat-Free" label, this term means that the food contains less than .5 grams of sugar per serving. With this, the serving size could be tiny or could be large--meaning that that .5 grams per serving can really add up if you're not conscious of what you are consuming.

Gluten-free: If someone you know is gluten-intolerant of has Celiac disease you should definitely do your research on this term. It is never safe to assume that a product really is what its label indicates. Gluten-free products, while may appear healthier, may actually be worse for you. Some companies have to compensate for not having gluten by adding extra sugars and refined starches.

Natural: This term is anything BUT natural--usually associated with positive perception, it actually has no formal definition when applied to products that don't contain meat or eggs. Think about it, even sugar is natural, so what is this label really trying to say? Other buzzwords that people look for are "simple" and "wholesome". Unless a product has a label by the FDA or another prestigious corporation.

Low-Fat: This term means that a product contains 3 grams of fat or less per serving. Sounds like a good deal right? The same product could also be high in sugar, sodium and calories to make up for the decreased amount of fat. Most often, when one ingredient is missing, something equally bad is added to make up for it.

Be aware and remember to always question what you are buying. Do you research beforehand and be an informed consumer rather than an uninformed one. Hopefully this post will make future trips to the grocery store a little more clear!!

ENJOY!!

Fast, Easy and Delicious Shrimp Tacos

Hey there everyone!! I haven't posted a recipe in awhile so I decided to tell you about these fast and delicious shrimp tacos I made for dinner last night. In case you haven't picked up on it, I LOVE tacos. I must have 5 different recipes about tacos because not only are they easy and quick, but they also never disappoint.

Ingredients

• 1 pound of de-veined and cleaned shrimp (I used small shrimps, but you can use any size and any amount, depending on how many people you plan to serve them to)

• Raw red cabbage (For this, I had some leftover for when I top my salads)

• Onion (Any color, this is also optional)

• Halved cherry tomatoes

• Greek yogurt (A great alternative to sour cream without losing the tangy taste and texture)

• Shredded cheddar cheese

• Salsa

• Flour or corn tortillas

• Lime juice

• Chili powder

• Garlic

• Jalapeños

Step 1: I personally like to do all my chopping and prep before I get started on my shrimp. First I chopped some onion, halved my cherry tomatoes, chopped my jalapeños and re-cleaned off my shrimp.

Step 2: Put some olive oil in a pan and then drop in your shrimp. Then you can add your lime juice, garlic, and chili powder as you see fit. I chose chili powder and lime juice because lime juice just screams summer and the chili powder adds a little kick to the shrimp, which I love!

Step 3: Once your shrimp is done, lay out your tortillas and construct your taco to your liking! 

I absolutely LOVED this dinner; between the tastiness of the shrimp, the crunchiness of the cabbage and the spiciness of the jalapeños, pure heaven! Unfortunately, I couldn't find any ripe avocados otherwise I would have some avocado slices on these bad boys as well. There's really nothing better than a quick and easy meal that you get to construct yourself. At my house, my favorite night was always taco night, because I would LOAD my taco up with onions, meat, salsa and of course multiple layers of cheese!! 

If you want a little less carbs for this meal, try opting for some Bibb lettuce, the leaves are perfect for a carb-free wrap! Still a little nervous about the Greek yogurt swap? Understandable, it just doesn't seem right, but trust me, it is just as delicious, without all the calories! To make the transition a little easier, you can mix your salsa with your yogurt, for a creamy salsa or even mix it with your lime juice and your diced jalapeños for a chunkier, spicier sauce. Give it a try!!

ENJOY!!