What's in your food?

Have you ever glanced at the nutrition facts on the box or bag of food you ate? This information is useful, so take a look! Let's talk about what it means...

The first part of the label to look at is "Serving Size." Most people may thing that a serving size is the entire can, box, bag, etc. of food, but usually this is not the case. For example, if you glimpse at the nutrition facts on a 20 fl. oz. bottle of Pepsi, 1 serving size is 8 fl. oz. (not the whole bottle of soda). You may think the bottle of soda is only 100 calories, unfortunately, it's actually 250 calories (Nutrition Information obtained from the Pepsi Product Info page).

Next, you should look at the amount of calories, fat, cholesterol, sodium, carbohydrates, etc. found in one serving size. Here are some general guidelines to follow for each of these nutrients:

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1. Calories. Your daily calorie intake depends on your BMR (which accounts for your weight, height, age and gender). For a food to be considered "low fat," there should be less than 3 grams of total fat per 100 calories.

2. Fat. Saturated fat and trans fat are notoriously bad for your body. These fats should be avoided at all costs. Polyunsaturated fats (i.e. omega-3s) and monounsaturated fats, however, are good for the body. Omega-3s are best and can be found in fish, walnuts, flaxseeds, beans and olive oil.

3. Cholesterol. Excessive amounts of cholesterol are bad for the body. So how much is too much? Your body is capable of producing just the right amount of cholesterol (needed to keep cell membranes fluid and to produce some hormones), so taking in any amount from food is unnecessary and can be harmful.

4. Sodium. Sodium is important to help regulate blood pressure and blood volume, however too much is harmful. As a general rule of thumb, the milligrams of sodium should be about the same as total calories per serving.

5. Carbohydrates. Fiber is an important part of the diet, which helps to move food through the digestive system, absorbing water and making defecation easier. A serving size should contain at least 3 grams of fiber. However, there should be less than 5 grams of sugar per serving. Too much sugar in the blood at any given time can lead to non-ezymatic glycosylation of the blood vessels, which causes damage.

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Other nutrients, such as protein, vitamins, calcium and iron may be listed on the nutrition label. These nutrients are necessary for the body, but will be discussed on a later post ;)

Finally, you should read over the ingredients list. The most important ingredients to avoid are high fructose corn syrup and hydrogenated or partially hydrogenated oils. Fructose corn syrup causes insulin resistance, which ultimately leads to diabetes Type 2. Hydrogenated and partially hydrogenated oils are trans fat!! Although many food items claim to be trans-fat free, one look at the ingredients list will prove otherwise.

So take a look at the nutrition label of the foods in your cupboard... What's in your food?

The Bull's-Eye Food Guide

An alternative to the Food Pyramid, the Bull's-Eye Food Guide helps individuals to understand healthy dieting. According to this diagram, a person's diet should include Water, Carbohydrates (grains, starches, sugars), Vegetables, Fruits, Dairy Products (milk, yogurt), Proteins and Fats. The majority of a person's diet should consists of carbohydrates, represented by a larger portion of the diagram. Other food groups that are represented by smaller portions should compose smaller amounts of a person's diet.

The foods listed in the center of the bull's-eye (in green) are the healthiest foods from each food group that you can eat often everyday. The foods listed in yellow are healthy foods that can be eaten everyday as well. The foods listed in the red, however, are foods that can be eaten after you stop and consider how many foods you have eaten from the red section in other food groups that day.

Click on the image to enlarge and read. What foods from each group do you eat everyday?

BMI: Body Mass Index

Body Mass Index (BMI ) is a measure of body fat based on height and weight that applies to both men and women. It is a reliable calculation, however it does have some limits: It may overestimate body fat in athletes and others who have a muscular build and/or it may underestimate body fat in older persons and others who have lost muscle mass.

Use a BMI calculator to estimate your total body fat (see link below). Your BMI score will determine whether you are underweight (below 18.5) , normal weight(18.5 - 24.9) , overweight (25.0 - 29.9) or obese (30.0 and above).

If you are considered obese or overweight, you should speak to a doctor to see see if you are at risk of developing diseases associated with obesity and/or should lose weight.

http://www.cdc.gov/nccdphp/dnpa/bmi/adult_BMI/english_bmi_calculator/bmi_calculator.htm

Calculate your BMR

Use this calculator to determine your BMR (basal metabolic rate). Your BMR is the energy (measured in calories) expended by the body at rest to maintain normal bodily functions. Using this calculator, you can determine the calorie intake to maintain your current weight and/or to lose one pound per week.

Welcome to Stephanie's Healthspot

Welcome!

This blog is intended to educate students and adults about nutrition, exercise and other issues regarding human health. It is a source of information to help improve your physical, mental and emotional wellbeing. Please check daily for news, videos and interactive materials. Feel free to post questions and/or comments. :)