"Food labeling is deceptive, and can trick you into buying food products that aren't true to their label," adds Solomon-Miles. Now you know why your waistline still hasn't budged. But the good news is you can outsmart these labeling tricks. Here's how:
Label Trick #1:
Less than 100 calories per servingThe numbers you see on the nutrition label are given on a per serving basis, so to lower the numbers of calories, saturated fat, sugars, and sodium, some food manufacturers make their products look healthy by downsizing the serving portion. Sometimes, the recommended serving size gets a bit ridiculous. Many cereals, for example, base their nutrition information on 1/2-cup serving size, but who eats just 1/2 cup of cereal for breakfast?
This often misleads us into believing we're eating much fewer calories than we actually are: If you open, say, a bag of chips, glance on the back and see that it has only 100 calories, you may be inclined to eat the whole bag. However, that's 100 calories per serving. "If there are four servings in that bag of chips and you eat the whole bag, then you've just eaten 400 calories," says Solomon-Miles.