Hi Everyone,

I want you to be very skeptical while reading a food label. The labels are only there because the FDA mandated that all food products sold in the U.S. have them. However, if they didn't have to be there, rest assured, the food industry would not use them. They are full of misleading information. I want to go through a food label with you in detail.

Remember, there are people with PhD's in marketing. They have researched what makes you and I buy food. Many shoppers get tricked by the label on the outside of the box that says "natural" or "low in fat and calories". I don't want you to just trust the box without flipping it over and actually studying the label. This is where the answers really are found.

Here are some golden rules:

• Study all labels
• Choose your food carefully
• Look for low-fat alternatives in your food, if possible
• Stay away from the simple carbohydrates choosing instead the complex carbohydrates (Simple = High fructose corn syrup and refined sugars like table sugar and brown sugar, Complex = Whole wheat bread, potatoes, oats, legumes)
• Aim for less than 10% saturated fats on the label (less if possible).  With a 1500 calorie diet, you should have less than 5 grams of saturated fat.
• There is a difference between low-cholesterol and low-fat foods

Always look at the serving size. Do not assume that the amount of food that is in the package is only one serving.  Oftentimes, it is more than one serving and this can result in unintended calories. Most people eat a portion size that is larger than the suggested serving size.

Remember that the ingredients are listed in order of quantity.  If the first ingredients are sugar, flour, fat or salt, this food is not a good option. If the first few ingredients are sucrose, glucose, maltose, lactose, corn syrup or high fructose corn syrup, or even white grape juice concentrate that food is high in sugar. It is also important to look at the total amount of fat that is in the product. Remember, when you eat 5 grams of fat, you are actually eating a full teaspoon of fat.

Your diet should be high in fiber. Quality food should have at least 2 grams of fiber per serving. If a product does not have enough fiber, you should probably not consume it. Low fiber diets have been linked to colon and breast cancer as well as  a whole host of medical diseases. You must have a diet that is adequate in fiber.

If you have information and you would like to share with thousands, send it my way through the website. We have a forum that is designed for the betterment of my community and my patients, wherever you are. Please visit and register at www.DrHaendiges.com/forum if you wish to discuss these topics more in depth.  You can email me at This e-mail address is being protected from spambots. You need JavaScript enabled to view it   and I will personally get your email. I read them all and try to respond to as many as possible. You will see your questions and inputs in future editions of the Daily Dose. If you haven't done so already, join my fanpage on Facebook and follow me on Twitter

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Truly yours in Health,

Dr. Michelle Haendiges