Reading food labels

Hi guys,

 

When grocery shopping, you have to read the labels.

This is about making healthier nutrition choices every day in order top get back in shape and lose weight if you need to.

 

Reading labels may seem complicated and time consuming but when you have it mastered, it will save you and your family lots of calories.

 Think about it, when you go clothes shopping you look at the size to make sure if fits right? Same with shoes so when it comes to food, there are no excuses good enough for not knowing what you put in your body and especially your kid’s bodies~!

 

let’s do this one a the time:

  • Serving size: Is your serving size the same as the one on the label?? If you eat double the serving size, you have to double the nutrient and calorie values listed on the label. Do not assume anything when reading this, the size could be the whole package or 1/2 cup so be careful to know how much you will eat and adjust.

In general,calories per servings is considered low, 100 is considered moderate and 400 or more calories is considered high.

  • Calories: if you are overweight you need to cut back on calories. Remember that the amount listed there is per serving so if you are eating  servings, you need to double the amount. You also need to figure out how many calories you need to eat a day in order for you to track your foods and your calorie intake throughout the day, it will help you make better choices will reading labels read How many calories do you need per day?

 

  • Total carbohydrate: Carbs are in foods like bread, potatoes, fruits and vegetables. Choose them often as they provide you with fuel for your workouts and physical activities. They also give you way more nutrients than sugars! Carbs have 4 calories per gram.

  • Dietary fiber: aka roughage…fruits, vegetables, whole grains foods, beans and peas are all good sources and may help reduce the risk of heart attack and cancer.

  • Protein: You get more than you need, do not follow the masses and go crazy about all the protein stuff out there. Remember that where there is protein, there is also fat and cholesterol. Eat small servings of red meat,fish and poultry. Protein is the muscle repairer so make sure to eat some after your workouts. Protein is also 4 calories per gram.

  • Vitamins and minerals: Your goals here is 100% of each for the day.

  • Total fat: Most of us need to cut back on this as too much fat causes contributes to cancer and heart disease. Choose food that have a big difference between the total number of calories and the number of calories from fat..a 1/3 ratio is good.(calories 100, fat 30 )

  • Saturated fats: It is part of the total fat amount but is listed separately because it is a key player in raising blood cholesterol and the risk of heart attack. Eat a little as possible!

  • Trans fats: they work like saturated fats except they are worse! This fat starts out as a liquid unsaturated fat but manufacturers add some hydrogen to it (yummy) turning it into a saturated solid fat that increases the shelf life of the product. MAKE SURE THIS SAYS ZERO NO EXCEPTION.

  • Cholesterol: Second cousin to fat…too much can lead to heart disease. Make it a challenge to eat less than 300 mg per day!

  • Sodium: aka salt. Keep you daily intake low 2400 to 3000 mg per day.

Daily value: If you are overwhelmed with all the number and calculations, let this be your guide. Those values are listed for people who eat 2000 to 2500 calories per day. If you eat more, your personal daily value may be higher than what’s listed so just adjust it a little. 

 

For fat, saturated fat, cholesterol and sodium choose foods with a low % daily value. For total carbohydrates, dietary fibers, vitamins and minerals, your daily value goal is to reach 100% of each.

 

Ciao for now!

 

 

 

 

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