Knowledge Bomb Drop: How to Read Food Labels!

Happy Friday Fitmamas, Papas, and Friends!

We’ve gone over so many Baby Steps already; Goals, Water, Me Time, Exercise, No Fast Food, Food Rule, Vitamins, and Lemon Water and today it’s time to go back to school because I’ve got a lesson for you! I’m going to teach you…

I’m sure there was an audible gasp from any health guru that preaches never to buy anything that has ingredients you can’t pronounce. Or certain products are a no-go because it’s got too much this or too much of that. The fortunate folks that never buy anything in a box or processed in any way like pre-cut veg because it loses nutrients as it sits because they must have discovered a way to have more hours in the day… Seriously, who has time for that?

As busy parents and adults always eating fresh isn’t always an option. But there’s a couple of tricks, a couple of things to pay attention to, and a couple more to know not to bother worrying about that will make your decision making in the store go so much easier and wiser. The above label is from something I use maybe a couple three times a month, Cream of Mushroom Soup. Yes, I get sick of plain protein and will make a gravy after browning chicken and then finish the chicken in the sauce or add it to the slow cooker for a little extra flavor or change. Ain’t nothing wrong with that. I’ve included a recipe at the end!

Below is what the FDA recommends you look for but I don’t think all of these are necessary to becoming a fitmom and they missed one! LOL of course IMO because I’m not an expert… although common sense… back on track.

My way is…

  1. How big is ONE serving and compare with the calories then always ask yourself, “Is it worth it?”
  2. Not all fats are bad – this one is though – No Trans Fat!
  3. Ingredients – Make sure that sugar or any derivative is not one of the first three ingredients listed.

Those are the most important things to look for, and you’re in a good spot if you do! Are there more, of course, for instance, I’ll be talking about oils and good versus bad fats in a couple of weeks. But for now, just think 1,2,3!

This week’s task is: Pick one of the aisles you shop in and read the back of everything you buy. Next week, try another, and then another until you’ve got an idea which products to buy and what to leave behind.


Fast Fitfamily Food Recipe!

Creamy Mushroom, Tomato, and Spinach Pasta


8 oz. Pasta (any shape, 8 oz. is typically ½ a box, whole wheat or vegetable pasta better choice)

1 Shallot (can be substituted with any onion on hand, omitted entirely, or replaced with dried seasonings)

3 Garlic cloves, minced (3 teaspoons of jarred, or replaced with dried seasonings at the end)

1 Can Cream of Mushroom Soup (any brand, any variety for flavor like roasted garlic, low sodium is better than low fat though!)

1 Can Diced Tomatoes (any brand, any variety for flavor like Italian, low sodium is better!)

1 8oz bag baby spinach



  1. As pasta is cooking, saute shallot for about a minute (cooking spray or olive oil) then add garlic as soon as you smell it add canned tomatoes, cream of mushroom soup, and spinach. Stir, cover, and turn heat to low.
  2. When pasta is straining, season sauce to your family’s liking. That’s it!!!


Serve with a sprinkle of parm to kick the flavor up a notch! Serves 4 – Recipe easily multiplied!


Have a wonderful week!


Meet Emmy Gatrell

Hi! I’m Emmy, a 42-year-old Stay-At-Home-School-Mom to two teenage boys, nine dogs, and a husband. I write and publish fiction in multiple genres including epic fantasy, urban fantasy, paranormal romance, dystopian, speculative fiction, and supernatural horror ranging from young adult through four-flame +18. As you can tell I love all things that go bump in the night ;) I also love food. I’ve published the first five cookbooks of my No Frills Cookbook Series. My first coffee table cookbook TACO FREAKS (52 Recipes and Thoughts about the Best Day of the Week) publishes soon!