28 Feb Understanding Food Labels
The biggest part of weight loss and keeping it off comes down to what you eat. Eating healthy can sometimes be difficult because food marketers place “low-fat”, “low-carb”, “gluten-free” and other claims all over their products to entice us to buy. That’s where being able to read and understand the food label can help you make wise and healthy decisions.
The first thing to look at on the food label is the serving size. That bag of cheesy poofs may say 100 calories, but a closer look shows the entire bag has 3 servings. So if you ate the whole bag you just consumed 300 calories, not 100.
The food label is then broken down into fats, carbohydrates, proteins, etc. but after looking at the serving size the next thing I look at is the ingredient list. When looking at the ingredient list the ingredients are listed in order of quantity, therefore, whatever the product is mostly made of will be listed first. When trying to decide between two similar products look at the ingredients, look for the one with words you can actually pronounce and with the fewest ingredients. Sometimes there will be ingredients listed you need a dictionary to even know how to pronounce.
Fats. That just sounds like a bad word! More important than total fats in a product are the number of saturated fats, trans fats, and unsaturated fats. Saturated fats and trans fats are the bad fats. They are known for raising cholesterol levels and can lead to heart problems. Unsaturated fats on the other hand, can be beneficial and reduce the artery clogging cholesterol. These good fats can be found in nuts, seeds, avocados, oils, and salmon.
Sodium: the recommended daily limit for adults is 2300 mg, too much sodium can cause high blood pressure. USDA defines a low sodium food as one with no more than 140mg. Soups and frozen meals can sometimes have over 1000mg. Food manufacturers often add tons of sodium to preserve food and to make it taste good so we keep coming back for more.
Carbohydrates are broken down into fiber and sugar. The average adult should consume between 21 to 35 grams, but most of us do not come close. Fiber can help lower cholesterol levels, help with digestion, and protects against bowel disorders. Foods high in fiber are: oatmeal, barley, beans, whole grains, and fruits.
The other carbohydrate is sugar, it is one of the major culprits for obesity. It can show up in surprising places like crackers, “healthy” cereals, and salad dressings. Many low fat and no fat products have added sugar. Manufacturers add sugar to their low/no fat products because taste is lost by taking away fat. The best way to cut added sugar from your diet is by staying away from processed foods and to satisfy your sweet tooth with some fruit.
Proteins are an important part of a healthy diet. They help build, maintain, and replace tissue found in your body. The recommended daily amount for the average adult is half of your DESIRED weight. Therefore, if your goal weight is 150 lbs then your protein intake should be about 75 grams. Protein is found in chicken, fish, meat, eggs, and legumes.
I hope this article gives some basic information about what to look for on food labels while making healthy food choices.
Cory Lee, LPTA, RRCA-Certified Running Coach
Owner Pro Physical Therapy in Mantachie
No Comments