PCOS: Reading Labels and Food Shopping

 

Food labels are found on every food product and list the nutrients that are in one serving of the product. Reading food labels can help you figure out which of your favorite foods are the healthiest choices and can help you decide which foods to buy when you are grocery shopping.

 

How do I use the food label?

Reading food labels can help you find foods that are high in the nutrients you are trying to eat more of and low in the nutrients you are trying to limit. Comparing labels can help you make healthy choices. You don't have to eat something you don't like just because the food label tells you it's a healthy choice, though. Read labels to help find alternatives that you enjoy!

 

What is the most important thing to look at on the food label?

Serving size. All of the nutrition facts found on the food label are based on one serving of the product, not a whole container. For example, a 20-ounce bottle of soda has 2.5 servings, so drinking the whole bottle means you are getting more than double the calories and sugar listed on the label. Portion control is an important part of healthy eating for PCOS, so keep the serving size in mind.

 

What nutrients should I be looking at?

All nutrients on a food label are important; however, girls with PCOS need to pay special attention to some nutrients such as fiber and sugars. When you are eating carbohydrate foods (from the grain group), look for foods that have the most fiber. If you are picking out cereal, try to find one with 5 or more grams of fiber per serving. Look for bread that has 2 or more grams of fiber. You should also look for foods and drinks that are low in sugar. Refer to the food labels below. Example 1 is a healthier choice than example 2 because it is higher in fiber and lower in sugar.

• Sugar in foods and drinks add up: Every 4 grams of sugar listed on the food label is equal to 1 teaspoon of sugar. One 20-ounce bottle of soda has the equivalent of 17 teaspoons of sugar!
• Combine high-fiber grains with a protein food: Eating these foods together allows your body to absorb the carbohydrate more slowly.
• Choose healthy unsaturated fats: Types of fat that are unhealthy for your heart should be limited (saturated fat) or avoided (trans fat). Unsaturated fats like monounsaturated fat (found in canola oil, olive oil, avocados, and nuts) and polyunsaturated fat (found in vegetable oils and fish) are best.

How should I plan for grocery shopping?

Before you go grocery shopping, make a list of all of the types of foods and drinks you will need: vegetables, fruits, dairy foods, lean meats and other protein foods, and high-fiber grains. If you have a variety of these foods, you will be able to plan healthy meals and snacks. By paying attention to the labels on food products, you will be able to choose foods that you like and that are healthy for young women with PCOS!

 

You can practice comparing labels with these two examples. The serving size and carbohydrates are circled. The label on the left contains a balance of fiber and sugars, whereas the label on the right has no fiber, just sugars.

 

 

 

Written by the Center for Young Women's Health Staff

 

Updated 1/28/2008

 

 

Related Information:

• PCOS: A Guide for Teens
• PCOS Nutrition
• PCOS Resource Guide
• Related Links

 

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