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