| Control Calories and Make the Best Nutrition Choices | | | | day I've gained about two pounds of water weight; |
| Many people get confused as they are reading food | | | | totally de-motivating. The only time a high sodium |
| labels. There are many tricky terms that can confuse | | | | snack makes any sense is if I am doing a very long |
| someone who is trying to control calories, | | | | and strenuous workout and I need to keep the |
| carbohydrates, protein, fiber or fat intake. If you are | | | | electrolytes in balance. Gatorade works as well. |
| one of these people, don't worry. These facts will help | | | | How to Choose |
| you make better nutrition choices. | | | | Maybe you just want to eat something really tasty like |
| Understanding Food Terms | | | | some chocolate Milano's. In this case disregard all the |
| Here are the meanings of everyday terms used by | | | | label info and just go for the tastiest treat you can find |
| food manufacturers. It is important to know what they | | | | but don't do this on a regular basis. Maybe limit this |
| mean so that you can choose your foods wisely. | | | | behavior to once per month or less. |
| FDA - FDA is an abbreviation for the Food and Drug | | | | Look at your goals for eating. Fat and calories are not |
| Administration. As part of the United States | | | | the only things to consider. You need protein and fiber |
| Department of Health and Human Services the Food | | | | in your diet too. Also, check the quality of the fat in the |
| and Drug Administration is responsible for food safety | | | | product. Unsaturated is better than saturated. And |
| regulations. They also regulate drugs, vaccines and | | | | remember that your diet should contain about 25% of |
| medical products. Usually, food labels are regulated | | | | the calories from fat. If you don't eat enough fat you |
| through the FDA. | | | | will feel hungry and want to eat more. |
| Low Calorie - The FDA defines low calorie as a food | | | | Carbohydrates come in different forms too. Some are |
| that is more than two tablespoons and does not | | | | pure sugar or sugar derivatives such as high fructose |
| provide more than 40 calories. Check those labels, | | | | corn syrup which I tend to avoid. Choose more |
| though! Many low calorie foods are high in fat by | | | | complex carbohydrates if possible. |
| percentage. | | | | When comparing foods I usually pick the ones with |
| Reduced Calorie and Light - The FDA considers a | | | | highest fiber, high protein, low sodium and good quality |
| food reduced calorie or light if the calories have been | | | | fats and carbohydrates in that order. This usually |
| reduced by one-third over the original. Once again, | | | | results in a balanced food choice. If I just need a blast |
| these products can be high in fat. | | | | of energy in the middle of a long bike ride, then a high |
| Calorie Free - The FDA says that a product can be | | | | sucrose product or a diluted sports drink works fine. |
| labeled calorie free as long as it has less than five | | | | One comment about serving size, the information |
| calories per serving. If you don't consume a lot of | | | | printed on the label almost always refers to a single |
| these products it's a way to control calories. | | | | serving size. When I look at the package of nuts I think, |
| Low Fat - The FDA considers a food low fat if it has | | | | gee, only 100 calories, nearly all from fat. However, |
| three grams or less of fat. Watch out, though, these | | | | there are eight servings in the bag. What are the |
| foods can be very high in calories and sugar. | | | | chances I'm only going to eat one serving? Probably |
| Fat Free - Think fat free means fat free? Think again. | | | | zero percent. So that means I'll probably eat at least |
| The FDA says that if there are fewer than 0.5 grams | | | | half the bag, 400 calories from fat. Get it. Think about |
| of total fat per serving a product can be called fat | | | | how much of the food you are going to eat at one |
| free. So, that fat free product may still contain fat. | | | | time then decide. |
| Reduced Fat - Reduced fat is regulated as a product | | | | What to Do with the Facts |
| that contains 50 percent or less fat of the original food | | | | As you can see, just because a food has a snappy |
| version. It may sound good, but make sure to check | | | | food label on it doesn't mean that it is 100% great for |
| the label. Even 50% less can still be more fat than you | | | | your diet. Always, always check the Nutrition Facts |
| are willing to ingest. | | | | label with an eye towards finding out the true amount |
| Fiber - For a healthy diet a person needs about 25 | | | | of calories, carbohydrates, protein, fat, fiber and the |
| grams of fiber per day. If you haven't been getting that | | | | serving size. Think about what you want out of the |
| much be sure to increase your daily intake gradually so | | | | food you choose. You have a lot of nutritional choices |
| your body gets used to it otherwise you may suffer | | | | within product types. Reading food labels to control |
| from bloating and gas. | | | | calories is one way to look at it but there is much |
| Sodium - I hate food with lots of sodium. Why? It | | | | more information provided to help you make the best |
| tastes bad to me, it's probably over processed, it | | | | food choice for your current needs. |
| makes me thirsty then when I weigh myself the next | | | | |