Reading Labels
Understanding
Fibre, Fat, Carbohydrates, Etc.
By Elke Roland
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. Here is a primer
to use as you browse the labels in your panty and at the grocery:
Serving Size - The
serving size is listed at the top of the label. This is an important
part of meal planning and also where many people go wrong. To get the
total number of carbs, calories, etc., in an item, simply multiply the
listed units by the number of servings. You may be surprised at how many
items you assume are only 1 serving that are actually 2 or 3. The
smaller the item, the more likely you are to make mistakes.
Calories -
Calories are the units of energy within a food item. When you eat, your
body converts calories into energy, uses what it can, and then stores
the rest in the form of fat. On labels, you’ll find separate numbers for
calories and calories from fat. The fat calorie number refers to the
number of calories derived from fat. The higher this number, the more
fat in the product. For example, a can of diced tomatoes may have 30
calories (units of energy) and 0 calories from fat, making this a
product your body can use efficiently. However, a prepackaged children’s
snack may have 130 calories with 40 calories from fat, making the
processed food item a less efficient source of body fuel.
Daily Percent Values (% DV)
- These tell you what portion of the recommended amounts of an
item (fat, carbohydrates, vitamins, etc.) are in a single serving in
comparison to how much you need for a full day. You should take this
number in account when selecting items from the grocery shelf. For
example, it you are going to buy a bottle of pasta sauce, and Brand A
provides 11% DV of fat and Brand B provides 40% DV of fat, the best
choice is Brand A. Be sure to look at the numbers in the context of all
the others on the label. If brand A turns out to be heavy on the sodium,
you should continue to shop, taking a look at Brand C and Brand D.
Fat, Sugar, Fiber, Sodium
and Carbohydrates - These are the sections of the label that
seem to draw the most attention from dieters. However, everyone should
consider them important. If you have dietary food restrictions, high
blood pressure, or diabetes, these numbers could mean the difference
between remaining in good health and heading towards the danger zone. If
you are on a low carb diet, you can monitor your protein intake by
paying attention to the carbohydrate and sugar content. Likewise, those
on a low fat diet will want to know the fat and fiber content.
The FDA provides information on
what specific label terms are supposed to mean.
“No fat” or “fat free” means that
the item contains less than 1/2 gram of fat per serving, “Sugar free”
means that the item contains less than 1/2 gram of sugar per serving,
and “Good source of fiber” indicates 2.5 g to 4.9 g. per serving. A full
list can be obtained from the FDA website. You’ll note that there is no
definition for “low carb,” so be particularly wary when this phrase is
used.
Proper nutrition is
important - Reading labels is only one step of many in the
development of healthy eating habits. My eBook series, A Balanced
Approach to Health, I provide the information you need to further
improve and enhance your health. You’ll learn which foods pack the
biggest punch in your healthier eating plan, the facts about diets, diet
tips to jumpstart your healthier lifestyle, and much more.
If you a looking for a an informative series of books dealing with everything to do with your health than you can't go past
"The Balanced Approach to Health Series ."
We highly recommend it:
Riverhouse.com.au
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Copyright © 2008 Elke Roland
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