Dr. Andrea Love wrote about the lack of basic scientific knowledge among the public, noting that only about 28 percent of people possess it. She highlighted the consequences of this, emphasizing how it can negatively affect people’s decisions and lives.

Many of the articles I have written have dealt with scientific knowledge in one form or another. My comments on the FDA and drug approvals, Alzheimer’s and cancer screening blood tests, a healthy diet, environmental threats, and all phony cures involved science.

Elementary knowledge can aid in understanding a food product’s nutrition label. Consumer organizations insist that the present labels are too difficult for the average person to understand. Given how simply they are written, in most cases, I believe they are underestimating the abilities of most people. These organizations want to address every scenario or provide comprehensive information that makes their guidance on labels complex. The result can be overwhelming and difficult for the typical consumer to understand.

The KIS principle

This is a common error made by many agencies that produce health and medical education information. To ensure people follow advice, they should remember the KIS principle: Keep It Simple. Most people can be motivated to accept a few simple guidelines, but as soon as these are weighed down with other information, motivation sharply declines.

I read an article that emphasized knowing the ratio of saturated fats and cholesterol to unsaturated fats. Yet it is simpler to target total fat than specific components as it gives people less to think about and is more manageable. There are only eight words to know and what percent (%) stands for. The words are Serving Size, Total Fat, Sodium (salt), Total Sugar, and Fiber.

[Image of nutrition facts label breakdown]

Serving size can be tricky, as there is no consistency from product to product, and even for brands of the same product. Size is important because this is what nutrient content is based on, and it can be smaller than you would think. For example, salad dressing. Many people flood salads with dressing. This can add extra fat and salt, as the average label serving is only two tablespoons. So, if you like dressing a lot, look for one with less sodium and total fat.

Balancing the numbers

Once you know the serving size, the rest is easy; just use items that are generally low in fat, sodium, and sugar. No food will meet all three goals, however. No problem. If one food is high in fat, balance it with one with as little fat as possible. It is not a single item that is of concern, but your overall intake is important.

This is where percentages are valuable. If you look across from the sodium, for example, you will see the percentage of the average daily amount a person should have that a product has. This is the number to use for the balancing I mentioned above. These numbers are easy to use to compare one food to another.

What you will discover is that processed foods tend to have a high percentage of sodium, so if you choose one of these items, balance it with a low sodium choice, like a fresh vegetable. This can be cooked with a little salt or have a little added at the table. These additions are not harmful if kept small, but the high salt content in processed foods can be harmful, and because of the ease of preparation and the taste, we love processed foods. The same strategy applies for fat and sugar: Balance a high percentage product with a low percentage product.

Fiber and whole grains

You should keep highly processed foods to a minimum on your menu. In addition to a high salt content, many are low in fiber, which is important for healthy bowels and the heart. You will need to make a deliberate effort to buy products that are whole grain (cereals, breads, beans, fresh, canned, or frozen veggies, and fruits). Fruits should be rinsed if they are packed with added sugar. Veggies, if packed with added salt, also need rinsing. The liquid with beans can be salty, also. If not, it is healthy to drink or add to soup.

[Image of high fiber foods chart]

Do not be fooled by labels that claim a product to be high in whole grains or fiber; always check the nutrition information. By law, any product with 4 grams of fiber can claim to be high, although this level is far from that needed daily (approximately 25 to 38 grams). Fiber should be from various sources rather than one only, as is common in supplements.

The protein myth

Most Americans ingest more protein than necessary, so I did not mention this as needing examination. There is no need to buy products that show they have added protein or protein supplements. Some people believe these supplements aid in muscle development, but research shows they do not, so save your money. You should mix animal and vegetable proteins, and the former should come from lean sources.

This information applies to healthy people who want to remain that way. For those with certain conditions (high blood pressure, heart disease, diabetes) or who need to lose weight, these recommendations will need modification but remain relevant.

M. Bennet Broner is a medical ethicist.