Reading Nutrition labels on food packages.
Health expects and the Food and Drug Administration advised against eating excess amounts of saturated fat, transfat, hydrogenated oil, LDL cholesterol, sodium and sugar. Doing so will lead to a much healthier body as well as virtually eliminate risks of being overweight, obesity, heart disease, diabetes, high blood pressure, and cancer. Kick the unhealthy foods and you will live much longer with less health problems. Being able to understand what you are reading on food labels is very important and often over looked.
Review the Avoid checklist in the nutritional guidelines
Here is a quick guide to reading labels on food packaging so that nutritional value can be assessed.
- Check out the serving size
-Watch out for the number of servings per container as this is an amount multiplier.
-Unhealthy items often have increased serving sizes
- Check out the calories and calories from fat.
-High amounts of calories with each meal lead to increased body fat.
-A high percentage of calories from fat is a unhealthy choice
- Check out the total fat content
-Look for good fats such as monounsaturated, polyunsaturated, and omega type.
-Avoid saturated and trans fats (hydrogenated oil often hides trans fat and it is horrible for you)
-Nuts, seeds, and oils have good fats
- Check out the sodium content
-Avoid too many processed or canned foods as they have a high salt content
- Check out the cholesterol content
-HDL is good cholesterol
-LDL is bad cholesterol
- Identify amount of carbohydrates and type
-Dietary fiber helps in digestion and needs to be consumed more regularly.
-Avoid excess sugar because it turns directly into fat if not burned as energy
-High blood sugar causes insulin to release and fat to be stored.
-Only eat one portion or serving per meal of carbohydrates.
-Avoid ingredients on label such as high fructose corn syrup, fruit juice concentrate, maltose, sucrose, dextrose etc.
- Identify amount of protein
-Eat protein with every meal to induce fat loss, build lean muscle, as well as curb cravings,
- Consider vitamins and minerals
-Percent daily value is listed based on 2,000 and 2,500 calorie diet.
- Be Mindful of the ingredients!
Eliminate the following from foods you consume and you will amplify results and overall wellness!
-High Fructose Corn Syrup
-Partially hydrogenated oils
-Genetically modified organism’s (GMOs)
-Artificial Coloring (ex. yellow 5,6, red 40, caramel)
-Artificial Sweeteners ( ex. aspartame, sucrolose, saccharin)
-Pesticides/harmful chemicals in non-organic food