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:
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.
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?
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?
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