If you are like most people then you probably glance at the
Nutrition Facts label on foods once in a while. Maybe you
check for the number of calories or fat grams that an item
contains, or maybe you are watching something specific -
like your sodium intake. Whatever the case, it has been
proven that those who pay attention to the Nutrition Facts
label end up eating healthier.
The more familiar you are with the Nutritional Facts label,
the more likely you will be fit and healthy.
Each Nutritional Facts label has been designed to quickly
and efficiently give you all of the important facts about a
food item. You just need to know what you are looking for.
Read on as we break down the Nutritional Facts label into 6
important facts.
Fact #1: Serving Size
This small detail skews the entire label if you don't read
it closely. An item may seem like it is only one serving,
but the Nutritional Facts label will consider it to be 2 or
3 servings. If the label says 100 calories, but there are
actually 3 servings, then you are getting a total of 300
calories. Pay close attention to what makes a serving.
Fact #2: Calories
Most people don't have the time to count every calorie that
they put in their mouth - this is understandable. However,
you probably have a pretty good idea about the amount of
food that you eat each day. When you approach a new item,
read the calorie totals on the Nutritional Facts label, and
factor the new calories into your daily intake. Steer clear
of high calorie items - especially in the form of snack
foods.
Fact #3: Fat
By now you have undoubtedly heard that all fats were not
created equal. Here is a quick 1-2-3 breakdown.
1. Limit your intake of Saturated Fats - this deadly fat
contributes to heart disease.
2. Avoid Trans Fats at all costs - not only does it
contribute to heart disease, it also raises LDL cholesterol
(the bad one).
3. Focus on eating monounsaturated and polyunsaturated fats
- these don't raise LDL cholesterol and can even help lower
blood cholesterol.
As you decide what food to include in your diet, keep your
eye on the type and amount of fat included in each item.
Remember, all fats were not created equal.
Fact #4: Carbohydrate
Though zero carb diets are losing their momentum, you may
have been influenced by the idea that all carbohydrates
will make you fat. That is simply not true. It is true,
however that some carbohydrates are healthier than others.
In fact, medical experts think that excess consumption of
refined carbohydrates (such as soda pop, white rice, and
white flour) are one of the reasons behind the rise of
obesity we see today.
Choose fibrous, complex carbohydrates over sugary, simple
carbohydrates.
Fact #5: Protein
The fact stands that most of us are getting plenty of
protein in our diet. The problem arises when we examine the
source of this protein. Meats and dairy products that are
high full of fat may be filled with protein, but they
aren't the healthiest form of protein. Choose protein from
lean meats, dry beans, poultry, and low fat/fat free dairy
products.
Fact #6: The Good Stuff
Directly beneath the protein count on the Nutritional Facts
label you will see the percent daily value of Vitamin A,
Vitamin C, Calcium and Iron that the food item contains.
These numbers are easily overlooked, but hold great
importance to your overall health. The more nutrient-rich
food items provide you with the greatest benefit per
calorie. Compare food brands and choose the most
nutrient-rich option.
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Machelle Lee owns and operates The Invisible Gym in Santa
Cruz, CA. Her mission is to inspire people to become
physically active and enjoy the benefits of a balanced,
healthy lifestyle. For more information and questions you
can visit her website.
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