Healthy eating - What is in the food you’re buying? A Guide to Making Empowered Food Choices

Decifering nutritional labels… Know what you are eating

When you’re working to reduce inflammation, improve energy, or support long-term health, the nutrition label becomes one of your most powerful tools.

But here’s the truth—most people don’t know how to read it properly.

This guide will walk you through it in a simple clear and practical way, so you can confidently choose foods that support your health.

Start Here: The 3 Most Important Things to Check for Eating Healthy

1. Start with Serving Size (This is KEY!)

The serving size tells you how much of the food the nutrition numbers are based on.

Why this matters:

• If you eat twice the serving, you get double the calories, sugar, fat, and sodium

• Many packages contain 2–3 servings, even if they look like one portion

✔️ Example: If a soup says 1 cup per serving but you eat the whole can (2 cups), you must double everything on the label

2. Calories: Think Energy, Not Just Numbers

Calories are simply energy for your body. As we age:

• We often need fewer calories

• But we need more nutrients per calorie

Focus on:

• Choosing foods that nourish, not just fill you up. Healthy eating involves avoiding “empty calories”

(high sugar, low nutrients) Focus on nutrient dense foods that provide high levels of vitamins and minerals, antioxidants, fiber and healthy fats.

3. Watch the Fats (Choose the Right Ones)

Not all fats are bad—but some are harmful.

Limit or avoid:

• Trans fats (often listed as partially hydrogenated oils)

• Excess saturated fat - limit to 15 gms or less per day

• Seed oils like canola, sunflower and safflower

Choose more of:

Healthy fats from:

• Olive oil.    •.    Avocados.    •.    Nuts and seeds •.   Coconut oil •. Grass fed butter (organic preferred )

✔️These support heart health and reduce inflammation

4. Sodium (Salt): A Big One for Seniors

Too much sodium can raise blood pressure and strain the heart.

Aim for:

• Around 1,500–2,300 mg per day (or lower if advised)

✔️ Watch for hidden sodium in:

• Canned soups.    •.    Frozen meals.    •.    Processed foods

  
  

5. Sugar: The Sneaky Ingredient

Sugar hides under many names: syrup or anything that ends with an “ose or ouse”

• Corn syrup.     •.     Dextrose.    •.    Sucrouse.    •.    Maltose.    •.    Cane juice

Why limit sugar:

Supports healthy blood sugar levels  •.    Reduces inflammation.    •.    Helps maintain weight

✔️Tip: Look at “Added Sugars”—this is the most important number…keep it as low as possible. Aim for 5 or less added grams of sugar - 0 added grams of sugar is preferred

6. Fiber: Your Digestive & Heart Health Friend

Fiber helps with:

• Digestion.    •.    Blood sugar balance.    •.    Cholesterol

Aim for:  • 20–30 grams per day

✔️ Choose:

• Vegetables

• Fruits

• Beans

• Whole grains

  
  

7. Vitamins & Minerals: Focus on What Matters Most

As we age, certain nutrients become especially important:

• Vitamin D → bone health & immunity

• Calcium → strong bones

• Magnesium → muscle & nerve function

• Potassium → heart & blood pressure

• Selenium → heart, thyroid, possibly protect against certain cancers

• Zinc → immune function and reduces inflammation

Look for foods that provide 10–20% Daily Value or more. Do not go over board. It’s best to try to get nutrients from food rather than supplements, however sometimes that is a challenge. Sometimes healthy eating is not enough...that is where adding a few supplements or a good multi can help.

8. Eat Clean: Less chemicals, more whole food

If you cant pronounce a word on your food label tat it is most likely a chemical. While there is no chemicals that are ideal, it is best to keep them to a minimum. Reading labels and choose food brands that are “cleaner” with less chemicals/preservatives.

In drinks and liquids watch for stabilizers such as carrageenan, guar gum, cellulose gum, xanthan gum and gellan gum. They can cause digestive upset and inflammation.

A better choice would be locust bean gum, acacia gum, pectin, agar agar

What to Limit (Inflammation Triggers)

According to your tip card, these are the key nutrients to keep low:

• Saturated fat

• Trans fat

• Sodium

• Added sugars

RestoreMe Insight:

These are the very things that contribute to:

• Inflammation

• Blood sugar imbalance

• Weight gain

• Cardiovascular stress

  
  

What to Look For (Healing Nutrients)

These are the nutrients to prioritize and increase:

• Dietary fiber

• Vitamin D

• Calcium

• Iron

• Potassium

RestoreMe Insight:

These nutrients support:

• Gut health

• Bone strength

• Energy production

• Nervous system balance

  
  

A Simple Grocery Store Strategy (Use This Every Time)

Think of this as your quick label-reading checklist:

✔ Check serving size

✔ Scan calories (for awareness, not fear)

✔ Look at %DV (5% low, 20% high)

✔ Limit sugar, sodium, unhealthy fats

✔ Choose foods high in fiber and key nutrients

This mirrors the “Tip Card” approach—something you can mentally carry with you when shopping.

Watch for Hidden Additives (Limit or Best to Avoid)

Look beyond the numbers—check the ingredient list for:

✖ Carrageenan (linked to gut irritation/inflammation)

✖ Artificial sweeteners (aspartame, sucralose, acesulfame K)

✖ Stabilizers & thickeners (polysorbate 80, carboxymethylcellulose)

✖ Artificial colors & flavors

✖ Preservatives (BHA, BHT, sodium benzoate)

Basically if you can not pronounce an ingredient or don’t recognize it…it’s often best to avoid it. The body thrives on real, whole, recognizable ingredients.

RestoreMe Rule

Less sugar + more fiber + fewer additives = better choice

This simple tool can help you shift from confusion…

to confidence… every time you shop.

Why This Matters More Than You Think

Most people aren’t struggling because they don’t care…

They’re struggling because they’ve never been shown how to read labels simply. Once you know how healthy eating is easy!

Once you understand this:

You begin to

• Reduce inflammation

• Stabilize blood sugar

• Improve energy

• Support long-term health

  
  

Your Next Step

Start small.

Next time you shop, compare just two products

…and choose the one with:

✔ Less added sugar

✔ More fiber

Bringing It All Together: The RestoreMe Perspective

Reading a nutrition label isn’t about perfection—it’s about awareness and better choices over time.

When you consistently choose foods that are:

• Lower in inflammatory ingredients

• Higher in essential nutrients

…your body begins to rebalance naturally...and that’s where healing starts.

RestoreMe Grocery Store Strategy

When comparing foods, ask:

✔ Which has less sugar?

✔ Which has more fiber?

✔ Which has cleaner ingredients?

Simple Swap Examples

Instead of → Choose This

• Sugary cereal → High-fiber, low-sugar option

• White bread → Whole grain or sprouted

• Flavored yogurt → Plain + berries

Gentle Reminder

You don’t have to change everything overnight - Start with one simple shift.

Compare two products and choose the one with less added sugar and more fiber

That alone can begin to transform your health.

Need help putting it all together?

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