If you are in the habit of checking out the Nutrition Labels before consumption, then you are ahead of the game! If not, this might be the added habit that makes all the difference in your journey!! First things first.....Disregard what the front of any package tells you because it may or may not be true. Look at the actual Nutrition Label & Ingredients to ascertain if the food is for you or not.
1) The Ingredients are listed in order of the most prevalent....So, if enriched flour is listed before any actual grains, then it isn't the "whole grain" source the front of the package would have you believe it is! Same regarding trans fats.....Hydrogenated Oil. In trying to keep sugars at 25 or fewer grams a day, then definitely ditch foods with sugar, high fructose corn syrup, syrup, honey, etc., listed in the first five ingredients. Fat free isn't all it's cracked up to be....your body needs good fats especially to properly function, so cutting out fat from your diet isn't ideal. Further, fat free foods usually have a laundry list of preservatives and unpronounceable ingredients listed in lieu of fat to make it palatable.
2) Know how many servings are in each food you are consuming. Serving Size listed matters....the amounts per serving are just that...PER SERVING, so don't get fooled into thinking a package of anything is only the caloric number listed on the label if it is 2 1/2 or more servings then it is 2 1/2 more calories, etc.
3) Check for balance of protein, fats, sodium, and carbs in each serving listed. For example two or more grams of fiber per serving helps to slow increased blood sugar.
4) Know what constitutes a Calorie: Protein is 4 calories per gram; Carbohydrate is 4 calories per gram, Fat is 9 calories per gram, and Alcohol is 7 calories per gram. Eating Supportively & Alcoholic Beverages
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