Food Labels

Nutrition labels can be hard to understand. Here is some great information I found and I wanted to share it with you.

Be Smart - Understanding Food Labels and Nutrition Facts
Written by Patty Poon, M.Sc.last updated: May 2006

Grocery shopping and reading labels are a delight for some and a real headache for others. Regardless of how you feel about them, determining whether a particular food product fits into your healthy diet plan has become easier. In addition to listing the amounts of macronutrients (fat, protein and carbohydrate including fiber), a food label may also indicate vitamin and mineral content of the product. This provides good information to help a consumer determine if a particular food product meet his or her nutritional needs.

What is on A Nutrition Facts Label?

Food labels are designed to help consumers make healthy food choices. In 1990, the Nutrition Labeling and Education Act went into effect. The USDA and the FDA developed these guidelines so that consumers would have access to useful nutritional information to help make smart choices.

But how do you make sense of a food label?

According to the Nutrition Labeling and Education Act, all packaged food products must contain the following information:

Common name of the product
Name and address of the product's manufacturer
Net contents in terms of weight, measure or count, and
Ingredient list and Nutrition Facts

Components of a Nutrition Facts panel

Nutrition Facts
Common nutrients, such as total fat, cholesterol, and sodium, are required fields. Other nutrients, such as potassium and Vitamin K, are optional and not required to be listed. Each package must identify the quantities of specified nutrients and food constituents for one serving.

It is important to note the following:
1 g of fat = 9 kcal
1 g of protein = 4 kcal
1 g of carbohydrate = 4 kcal
1 g of alcohol = 7 kcal

Serving Size
Serving sizes are standardized to make for easier comparison among similar food items. They are expressed in both common household and metric measures. It is always important to pay attention to a serving size. For instance, a serving of chocolate chip cookies is typically 2 pieces. Hence, if you eat 4 pieces, you will need to double the amount of nutrition content listed on the label.

Calories (kcal)
Calories provide a measure of how much energy you obtain after eating a portion of food. It is always important to find out the total calories. Many consumers are surprised to find that a fat-free product is not necessarily low in calories. Similarly, a sugar-free product is not always low in Calories or low in fat.

Nutrients listed
Total fat, saturated fats, cholesterol, total carbohydrate (including fiber and added sugars), protein, vitamins A and C, calcium and iron are required on the label. Other nutrients are optional and may be listed at the discretion of the manufacturer.

In addition to total calories and total fat, a few other nutrients relevant to heart health are important to pay attention to when reading a label. These include saturated fats, cholesterol and fiber. Effective Jan 2006, all labels should also include trans fatty acids.

Percent Daily Values
Percent Daily Values provide an estimate of the percentage of a nutrient from one serving in a typical 2000 kcal diet.

Daily Reference Values Footnote
This footnote reminds consumers of the daily intake of different foods depending on their own nutritional needs.

Reading Food Labels - the Bottom Line: Food Labels and Nutrition Facts enable you to compare products based on key ingredients. When comparing products, focus on those nutrients that are important to you.

If you are concerned about your weight, you should compare products based on BOTH calories and fat.

If you have heart disease or high blood pressure, you should focus on the amount of total fat, saturated fat, trans fat, cholesterol and sodium. Choose products containing less than 20% Daily Values for fat, cholesterol and sodium. If you have diabetes, you should pay attention to the amount of carbohydrate, sugar added as well as fiber.

Weight Loss Tips from Prevention Magazine

Here's some great tips I found from Prevention Magazine:

By Liz Vaccariello, Editor-in-Chief, Prevention

There's nothing like a weight loss strategy that takes almost no time or effort--but still works like a charm! Here are 10 successful strategies to cut calories and burn fat that literally take 60 seconds or less.

1. Mix a juice spritzer
Combine your favorite juice (half of your usual amount) with plain or sparkling water. You can cut up to 85 calories per glass--and lose 5 pounds or more a year.
2. Walk while you talk
Burn calories while you talk on the phone: Do the laundry (68 calories), set the table (85), or water plants (102).
3. Study the wrapper
At a quick glance, that candy bar appears to contain 220 calories. But a closer look may reveal that it (or a bottle of juice, bag of crackers, or bag of nuts) provides two or more servings--which more than doubles those calories.
4. Sip green tea before a walk
The caffeine frees fatty acids so that you burn fat more easily. And the polyphenols (antioxidant compounds) in green tea appear to work with caffeine to increase calorie burn. (If you have high blood pressure, skip this tip.)
5. Pack a lunch
Dining out more than 5 times a week may make you eat more--nearly 300 calories a day--than if you dine out less frequently.
6. Dip your bread
Use olive oil in place of butter. It's healthier and may also help you eat less. In a recent study, dippers ate a total of 52 fewer calories, on average, than those who used butter.
7. Sprinkle flax on cereal
High-fiber ground flaxseed can help curb your appetite and eliminate calories. Add it to yogurt or muffin and bread mixes--it's available in health food stores.
8. Schedule a blood test
About 1 in every 12 women (most of whom don't know it) has an underactive thyroid, which can slow down her metabolism.
9. Supersize your H2O
Buy the big bottle when it comes to good-for-you stuff such as water: You'll drink more.
10. Eat a chunky salad
Chop carrots, celery, sweet potatoes, zucchini, or other veggies instead of shredding or slicing. It takes more effort to munch bigger pieces; you'll do more chewing and eat less during the main course.

National Nutrition Month

Did you know that March is National Nutrition Month? Now is a great time to adopt some healthier habits. Eating healthy plays a large role in reducing the risk of many diseases. It is important to eat a variety of foods in order to give your body all the healthy nutrients it needs.

Fruits and vegetables provide many vitamins, minerals and antioxidants. It is important to eat a variety of different types and colors. This will help boost your immune system. Choose fresh, frozen, canned or juice. Some great ones are:
Broccoli
Blueberries
Oranges
Pumpkin
Spinach
Tomatoes

Carbohydrates are great for energy. Breads, cereals, pasta and rice are all good examples. Try to make half of your daily servings of carbohydrates whole grains. Some great examples are:
Oats
Bulgur
Quinoa ( keen-wah, kee-noh-uh)
Barley
Brown rice

Proteins are good in helping build lean muscle mass. Lean meats, fish, eggs, beans and nuts are great sources of protein. Some great examples are:
Black beans
Salmon
Soy
Lean turkey
Walnuts

Fats are also very important in your diet. They provide essential fatty acids and help with vitamin absorption. Choose monounsaturated fats like avocados, olive oil and peanut butter; Polyunsaturated fats like soybean and sunflower oil; and Omega 3 fatty acids like tuna, flaxseed and tofu.

Drink plenty of water. It will help keep you full in between meals and keeps you hydrated. Aim for 6-8 glasses per day.

Watch your portion sizes. Choose to fill up on fruits and vegetables while adding modest amounts of meats and starches.

Avoid too many processed foods. These can be high in saturated fats, cholesterol, trans fats and sodium. Shop the parameters of the grocery store. This is where most of your healthy foods are found.
Remember everything in moderation. As long as you’re eating healthy most of the time, you can afford to indulge in the occasional treat now and then.

Poll Results

It looks like exercising is the hardest, healthy habit for everyone to incorporate into their lifestyle. Exercising is important for weight loss but it's more important to find something that you'll stick to. A lot of us don't think we have the time or that it's too boring. Try to incorporate cardio and strength training exercises. Cardio is going to help you burn fat and strength training helps create lean muscle mass which helps rev up your metabolism. Think of making exercise fun.

• Walk with a friend
• Go dancing
• Bicycle ride
• Bounce on a mini trampoline while watching TV
• Try a sport game like softball, racquetball, volleyball or golf
• Try a group exercise class at your local gym. It's much more fun and encouraging

Just Bare Chicken Recipe

Here is a delicious recipe that I tried the other day. I substituted jarred pesto sauce and it still turned out great. I served it with a fresh green salad and a few roasted potatoes.


Grilled Drumsticks with Pesto

Prep Time: 15 minutes
Cook Time: 30 minutes
Yield: Makes 5 to 6 drumsticks, 1 ½ cups pesto

Ingredients
for the pesto

2 cups (packed) fresh basil leavees
3 cloves garlic
1/2 cup grated Parmesan cheese
1 tablespoon fresh lemon juice
1 teaspoon salt
1/4 teaspoon pepper
1 cup extra virgin olive oil

for the chicken
1 package (20 ounces) Just BARE Chicken Drumsticks
1 tablespoon olive oil
1/2 teaspoon coarse salt
1/4 teaspoon pepper

Directions
• Combine all pesto ingredients except 1 cup olive oil in food processor. Finely chop, then gradually add oil until well mixed; set aside.
• Prepare grill. Coat drumsticks with 1 tablespoon olive oil; add salt and pepper. Grill over medium hot coals for 15 to 20 minutes turning occasionally. Brush drumsticks with ¼ cup of pesto. Cook for 5 to 10 minutes longer or until chicken is no longer pink.
• Serve with extra pesto. Refrigerate pesto to toss with salads, eggs, or to serve with tomatoes.

Nutritional Information•
• Calories 212 • % Calories from Fat 72% • Total Fat 18g • Saturated Fat 4g • Cholesterol 70mg • Sodium 435mg • Total Carbohydrate 0g • Dietary Fiber 0g • Protein 15g • Sugars 0g

Poll Results

So it looks like soda is the main culprit for adding extra calories to our diets Did you know that just by watching what we drink, we could probably cut 450 calories a day out of our diets? I even know people who have lost more than 25 pounds just by cutting out soda. We don't want sweetened drinks to be our main fluid intake for the day. Some 20 oz bottles of soda can have as many as 325 calories and 88g of sugar. YIKES!!! Diet soda might not be such a good choice either. There have been studies done that suggest that consuming artificially sweetened drinks may lead to a high preference for sweetness overall. That means cookies, ice cream, candy, etc.

So what should we be drinking? First and foremost, water. You can add flavor to your water just by adding cut-up fruit; Tea is also a great choice. It can help prevent heart disease and cancer. It's calorie free as long as you choose the unsweetened kind; Coffee is also a good choice. Just remember to drink it plain or with a little milk; Milk is also a great option. Low fat milk can help maintain bone and muscle density. I like to drink a cup of coffee in the morning; I sip on water throughout the day; and I include milk at meal times.

Just try to cut back a little each day. Before you know it you'll be well on your way to losing those extra pounds.

Stay Hydrated

It's important to stay hydrated throughout the day. Make sure to drink plenty of water, low fat milk and low calorie beverages to help quench your thirst. SoBe Zero Calorie Lifewater is a great choice.

WHAT IS ZERO CALORIE SOBE LIFEWATER WITH PUREVIA?
Zero calorie SoBe Lifewater with PureVia is a naturally sweetened vitamin enhanced water beverage that gives you vitamins and antioxidants (antioxidant vitamins C and E and a good source of B complex vitamins). With unique flavor combinations, SoBe Lifewater is naturally refreshing and thrilling!