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