Daughter. Sister. Friend. Teacher. Overachiever. Princess. What do these words have in common? If you guessed that they are all labels, you are correct! Also in common is that none of these words has much to do with this post...but that's okay! Today, I want to focus on a kind of label that can change your life for the better...I present to you: The Nutrition Facts Label! The first thing to note on any nutrition label is the serving size. This number tells you the portion of the food that corresponds to the rest of the numbers on the label. Underneath the serving size is the number of servings in a box or container. If the number of servings is greater than 1, you must adjust the nutrition facts information accordingly to accurately account for the food you consume. For example, the following image is a label from my favorite peanut butter: From the label, note that 1 serving (not 1 jar) contains 190 calories, 16 grams of fat, 0 milligrams of sodium, and so on. 1 serving is 2 tablespoons. The jar contains 14 servings or 28 tablespoons! If you have 4 tablespoons, you will have consumed 380 calories, 32 grams of fat, and 2 times all the other values listed as well.
It is important to be mindful of how much you are consuming. You could be eating great, healthy foods and feel like you are not seeing the weight results you want. In these cases, you may be inaccurately estimating the amounts that you are eating. Measuring cups and spoons, although inconvenient at times, can really help you learn what various serving sizes look like until you are familiar enough with them to estimate. You may be amazed once you start measuring to see how much a true serving size is. Many of us have become used to super-sized portions, but once you familiarize yourself with appropriate portion sizes, you will adjust and find yourself satisfied with them. In addition to the nutrition facts, you want to pay attention to the ingredient list. You will be shocked if you turn over some products that are marketed as healthy. The mile long ingredient lists really make me question these health claims. This peanut butter contains 1 ingredient--peanuts! No added sugars or oils. When choosing foods, you want to pick items that are lower in saturated fats, trans fats, sodium, and added sugars. Instead, go with items that contain plenty of fiber and healthy monounsaturated or polyunsaturated fats. Use the percentages next to each nutrient (the percent daily values) to help guide your decision. Generally, 5% or lower is considered a low value, while 20% or higher is considered high. From this rule, peanut butter is high in fat (but it is highest in the heart-healthy monounsaturated fat), moderately high in fiber, and low in sodium. If we look at the ingredient list, the product contains only peanuts, which is what we want in a quality peanut butter. Of course, it's okay to make choices that are not considered "healthy" in the traditional sense sometimes. Treating yourself is fine. A treat should be just that, though--something special, not the majority of your diet. (Unless roasted brussels sprouts and the like are treats to you :-P). So, what have we learned here? 1. Label reading saves you money. Since you will not be polishing off entire boxes and containers in one sitting, you won't have to restock as often! 2. Label reading supports a healthy waistline. Sticking to the serving size decreases excess calorie intake, which helps to prevent unnecessary weight gain. 3. Label reading help you to take control of your overall health. Being able to interpret labels allows you to compare items and select the best options for your healthy lifestyle (e.g. lower sodium; higher fiber; added versus naturally occurring sugars; and the list goes on). There you have it. Next time you're out grocery shopping, show the label some love and read it!
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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