|The Lounge | Champions | The Wire | Schedule | Audio | Arcade | The Top Ten | Historical | Email | Video|
The 9 Most Common Mistakes to Avoid When Reading a Food Label
Fat, Sugar, Sodium and Carbohydrate
The sections on a food label shows the name of a nutrient and theamount of that nutrient provided by one serving of food. You mayneed to know this information, especially if you have high bloodpressure, diabetes or are eating a diet that restricts certainnutrients such as sodium or carbohydrates.
Food labels also include information about how much sugar andprotein is in the food. If you are following a low-sugar diet oryou're monitoring your protein intake, it's easy to spot how muchof those nutrients are contained in one serving.
Vitamins, Minerals and Other Information
The light purple part of the label lists nutrients, vitamins andminerals in the food and their percent daily values. Try toaverage 100% DV every day for vitamins A and C, calcium, iron andfiber. Do the opposite with fat, saturated fat, sodium andcholesterol. Try to eat less than 100% DV of these.
Common Mistakes to Avoid When Reading a Food Label
Until you become accustomed to reading food labels, it's easy tobecome confused. Avoid these common mistakes when readinglabels:
-A label may say that the food is reduced fat or reduced sodium.That means that the amount of fat or sodium has been reduced by25% from the original product. It doesn't mean, however, that thefood is low in fat or sodium. For example, if a can of souporiginally had 1,000 milligrams of sodium, the reduced sodiumproduct would still be a high-sodium food.
-Don't confuse the % DV for fat with the percentage of caloriesfrom fat. If the % DV is 15% that doesn't mean that 15% of thecalories comes from fat. Rather, it means that you're using up15% of all the fat you need for a day with one serving (based ona meal plan of 2,000 calories per day).
-Don't make the mistake of assuming that the amount of sugar on alabel means that the sugar has been added. For example, milknaturally has sugar, which is called lactose. But that doesn'tmean you should stop drinking milk because milk is full of otherimportant nutrients including calcium.
Reading Label Lingo
In addition to requiring that packaged foods contain a NutritionFacts label, the FDA also regulates the use of phrases and termsused on the product packaging. Here's a list of common phrasesyou may see on your food packaging and what they actually mean.
No fat or fat free - Contains less than 1/2 gram of fat perserving Lower or reduced fat: Contains at least 25 percent lessper serving than the reference food. (An example might be reducedfat cream cheese, which would have at least 25 percent less fatthan original cream cheese.)
Low fat - Contains less than 3 grams of fat per serving.
Lite - Contains 1/3 the calories or 1/2 the fat per serving ofthe original version or a similar product.
No calories or calorie free - Contains less than 5 calories perserving.
Low calories - Contains 1/3 the calories of the original versionor a similar product.
Sugar free - Contains less than 1/2 gram of sugar per serving.
Reduced sugar - at least 25% less sugar per serving than thereference food.
No preservatives - Contains no preservatives (chemical ornatural).
No preservatives added - Contains no added chemicals to preservethe product. Some of these products may contain naturalpreservatives.
Low sodium - Contains less than 140 mgs of sodium per serving.
No salt or salt free - Contains less than 5 mgs of sodium perserving.
High fiber - 5 g or more per serving (Foods making high-fiberclaims must meet the definition for low fat, or the level oftotal fat must appear next to the high-fiber claim).
Good source of fiber - 2.5 g to 4.9 g. per serving.
More or added fiber - Contains at least 2.5 g more per servingthan the reference food.
With a little practice, you will be able to put your new foundknowledge about food labeling to work. Reassess your diet anddecide what needs to be changed. Start by eliminating the foodsthat don't measure-up to your nutritional wants and needs, andreplacing them with more nutritional substitutes.
And while you're at it, visit the FDA website and learn about thenew labeling requirements, including those for "trans" fat. Likesaturated fats, trans fats can raise levels of low-densitylipoproteins (LDL) and increase your risk of heart disease. The"Nutrition Facts" panel on food packaging must provide thisinformation beginning January 1, 2006, but most manufacturerswill start providing it sooner.
The information contained in this article is for educational purposes only and is not intended to medically diagnose, treat or cure any disease. Consult a health care practitioner before beginning any health care program.
Richmond County school nutrition director Josephine Mack retires after 42-year ... - The Augusta Chronicle
UNF nutrition program conducts study to determine right combination of diet ... - Florida Times-Union
Hormel Develops Targeted Nutrition Solution for Guatemalan Children - Triple Pundit (registration) (blog)
How To Prevent Hypoglycemia
Today's tip is on hypoglycemia (low blood sugar).Hypoglycemia affects both non-diabetics as well as diabetics.
Gift of Health
People want to get the very best they can when purchasing anything.They research all of the alternatives and select what they feel is the best suited for their needs whether a car, washer/dryer or a pet.
A Look at Lactose Intolerance
Lactose is the primary carbohydrate in milk. Cow's milk contains 4-5% lactose, whereas human milk contains almost twice that amount.
Blueberry Picking Techniques
First of all you have to have a bucket. You will soon want to have a few with you as the berries are so good that you never get enough, especially when you start freezing them, cooking them for jams and sauces or, my favorite, putting them in the blender with various things for a morning liquid breakfast and treat.
Essential Tips For Proper Food Combining:
As any student of chemistry will assure you, acids and bases (alkalis) neutralize each other. If you eat a starch with a protein, digestion is impaired or completely arrested! The undigested food mass can cause various kinds of digestive disorders.
Foods Can Lower Cholesterol and C-reactive Protein
If you have high cholesterol, the American Heart Association's low-cholesterol, low-saturated fat diet will fail you. Even when applied conscientiously, it achieves a disappointingly modest reduction in LDL cholesterol of approximately 7%.
I start from the premise that eating instinctively means eating healthily. I strongly believe that the body can transmit to the brain accurate information about its nutritional necessities: a moderate amount of food, and only foods that are beneficial for health.
Eating Healthy -- Why?
The most incredible thing you can do for yourself is have a big enough reason why that will totally light up your life and remind yourself of that reason every single day. We are going to go through a process to help you create your reasons why to make it almost impossible not to eat healthy.
6 Ways to Eat More Healthfully
With so much 'diet advice' around today it is little wonder if you feel somewhat confused. Whether you are wanting to lose weight, maintain your weight or help your family eat more healthfully.
Antioxidants - Your Best Defense Against Disease and Aging
Studies support the benefits of eating a diet rich in fruits and vegetables. This is due to their high antioxidant value.
A Diet Deficiency Today is a Clinical Event Tomorrow
For those of us that understand nutrition and it'simportance in our lives, this statement makes all toomuch sense doesn't it?Today, six out of the top ten causes of death are dietrelated and chronic degenerative diseases afflict over120 million Americans. Cancer has moved from theeighth leading cause of death to number two, even afterRichard Nixon's "War on Cancer" spent thirty billiondollars attempting to find a cure.
Eating ... Gaining Weight ... How to Control the Urge to Splurge
I confess: I'm completely addicted to Pringles. My determinationweakens every time I think about munching into one, hearing thecrunch, and getting that first taste of its salty flavor.
Reading Labels:Understanding Fiber, Fat, Carbohydrates, Etc
Since 1994, food manufacturers have required the Food and Drug Administration (FDA) to include food labels on all packaged food items. Labels can be a tremendous help in controlling our diets-but only if we understand them.
Turn to Diet for Everyday Ailments
The old cliché that you are what you eat is quite true. Many people suffer from certain health conditions that even though may not be cured, can be controlled through your diet.
Foods to Fight Disease
When it comes to food, we can't ignore the facts - or the science. You need a healthy diet for a healthy life.
Nutrition Know-how: Seven Simple Ways to Eat Healthier (with Strawberry Orange Sorbet Recipe)
The key to better health is learning the difference between healthy and unhealthy nutrients. The choices we make greatly affect our health.
The Face of the Waters
The story of creation begins with water. Water is an essential nutrient in our diet, but many people fail to address this important component of health.
TsuNoni - Green Tea Meets Noni
East Meets WestAsian cultures have realized the medical benefits of green tea for centuries. Those who drank it lived longer, healthier lives.
The Tibetan and Chinese health Secret: If you read one health report a year, this should be it!
It seems as if the health of America is failing. One million Americans will die of circulatory disease this year.
The Top 10 Ways to Improve Your Diet, Your Health & Your Life!
Because I believe diet and exercise are so important, I'm often frustrated with the recommendations I receive. Nutrition and natural health ideas are often so negative (don't eat this, watch out for that) or so rigorous (be sure to eat some raw, natural, organically grown vegetable I've never heard of) or so complicated, I end up ignoring them.
Section Site Map - Submit News - Feedback - Comments - Advertise with Us
Copyright © 2006 Luminati Inc. All rights reserved.