The content of the product is the main thing

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hat is, if sugar is in the first place, and then flour, then the content of sugar in this product is the highest.

Tip

The shorter the content list, the better. If there are more than 5-7 ingredients in a product, and you can't pronounce half of them, this is the reason to think again.

Example

You are choosing bread. In the content of good bread, whole wheat or wholemeal flour should be in the first place. If refined flour comes first, followed by sugar, yeast and a bunch of additives with the code "E", it is better to leave such bread on the shelf.

Tip

Pay attention to the amount of sugar in the product. The World Health Organization (WHO) recommends consuming no more than 25-50 g of sugar per day (this is about 5-10 teaspoons).

Not all fats are harmful. For example, unsaturated fats (omega-3 and omega-6), which are found in fish, nuts, and vegetable oils, are good for the heart and brain. They can also be found in our HeartSmart Omega, where you will get 585 mg of Omega-3 acids in one mind-blowingly delicious SmartChew candy. On the other hand, trans fats and excess saturated fats can harm health.

Tip
Look for foods that are minimal in saturated fat and avoid trans fats entirely.

Example:

 
You are choosing cookies. If "hydrogenated" or "partially hydrogenated" fats are listed in the content, these are trans fats. They increase the level of "bad" cholesterol and increase the risk of heart disease. It is better to choose cookies with natural fats or no fats at all. 

Salt is not only white crystals in a salt shaker. It can hide in bread, sauces, sausages, cheese and even sweets. Excess salt leads to high blood pressure and heart problems.

Tip
The WHO recommends consuming no more than 5 g of salt per day (this is about a teaspoon). Try to choose products marked "low in salt".

Example:

 
You are buying soy sauce. A good sauce should contain no more than 5-6 g of salt per 100 ml. If there is more salt, it is better to look for another option. 

Many people are afraid of additives with the code "E", but not all of them are harmful. For example, E300 is vitamin C, and E440 is pectin, which is good for digestion. However, there are also dangerous additives, such as E621 (monosodium glutamate), which can cause allergies, or E250 (sodium nitrite), which is used in sausages and can be harmful in large quantities.

Tip
If you see a lot of E's in the content, check what they mean. You can use apps or spreadsheets that decipher these codes.

Example:

 You are buying yogurt. If E1442 (modified starch) or E951 (aspartame) is in its content, this is not the healthiest choice. It is better to take yogurt with live bacteria and without unnecessary additives. 

Shelf life is not just a formality. Expired products can be dangerous to health. It is also important to pay attention to storage conditions - if the product should be stored in the refrigerator, but lies on a regular shelf, this is a reason to be wary.

Tip
Always check the expiration date and storage conditions, especially if you are buying perishable foods.

More expensive is not always better. Sometimes products with a simple content and without colorful packaging turn out to be healthier and cheaper.

Tip
Choosing healthy foods is not so difficult if you know what to look for.