Making Sense of Nutrition Labels

Making Sense of Nutrition Labels

October 22nd, 2010 by admin  |  No Comments

When it comes to choosing the right foods for your family, the nutrition label can be your best friend. Learning to read and understand the information offered by the label will help you to find the foods that offer the most nutrition with the least extra ingredients your body doesn’t need.

The Basics of Food Labels

The standard food label offers certain basic information about the calories, vitamins and minerals, sugars, fiber, and fat that the food offers. The first thing to pay attention to on the label is right at the top: the serving size. A food may seem to be low calorie until you realize that the label quote calories per serving and not for the entire package. Some packages may contain ten or more servings. The label will also tell you what a serving size is, and this is what all of the nutritional information on the label is based on.

Food labels will then list the number of calories per serving, and the number of calories in the food that come from fat. Below that, the label will list the Total Fat, followed by a breakdown of saturated and trans fat. Next, you will see the amounts of Cholesterol, Sodium, and Carbohydrates, which will be broken down into dietary fiber and sugars. Finally, you will see a listing for Protein.

Beneath this main information, you will see a list of the vitamins and minerals in the food. The main four that appear on all nutrition labels are Vitamin A, Vitamin C, Calcium and Iron. If the food does not contain any of these, you may instead see a message to this effect.

Next to each of the listed components of the food, there will be a number in grams followed by a percentage. The percentage tells you what percent of the recommended daily value of each item a serving of this food provides. Bear in mind that this is based on a 2000 calorie a day diet, and may not necessarily reflect what percentage of your daily intake the food provides. Especially for young children, whose calorie intake is much lower than an adults, these numbers can be misleading.

Finally, you will see an ingredients list that shows everything that went into the food, listed in order of how much of each was added. You will also see a warning regarding any potential allergens in the food.

What to Look for in a Healthy Food

The numbers that should really concern you when reading food labels are those under fat, sugar, sodium and fiber. Depending on the food you are choosing, fiber may be one of the most important considerations. Watch for foods that contain no trans fat, low saturated fat, and low sodium. You will also want low sugar, but high fiber. Not every food will contain a lot of each vitamin or minerals, but some foods are naturally high in certain nutrients, while others have been enriched with extra nutrients.

When reading the ingredients list, you might not be able to pronounce everything you see. Obviously, the less ingredients, the more natural the food and the healthier it is likely to be. Not every food additive is dangerous and some are even natural, but the more additives and preservatives in a food, the less healthy it is likely to be.

Of course, the healthiest foods don’t even have labels – fresh fruits and vegetables provide a great source of nutrition, so choose as many of those foods as you can for the freshest, healthiest source of good nutrition.

Nutrition for Mom and Baby

Nutrition for Mom and Baby

July 8th, 2010 by admin  |  No Comments

When you find out you are pregnant, it is time to take a good look at your nutrition. Eating foods that provide all of the vitamins and minerals your baby needs is absolutely vital during pregnancy, so you will need to pay close attention to what you are eating.

During pregnancy, your body is undergoing major changes and a great deal of strain. It’s important to keep it functioning at peak performance to support the growing life in your womb as well as keep yourself healthy. The best way to do this is with proper nutrition.

Why You Need Good Nutrition

The baby inside you will draw all of the necessary vitamins and minerals from your body through the placenta. This means that your body’s stores of these important nutrients will quickly become depleted if you are not replacing them every day. There are some vitamins and minerals that the body can not produce nor store, therefore you must provide them through your diet. Your baby will take what is needed without regard for what your body requires to function, so you must be conscientious about good nutrition to be sure you can continue to support your growing baby as well as keep your own body healthy.

Keys to Good Nutrition

The number one key to getting all the nutrients both you and your baby need is to eat a varied diet of foods that are nutrient-rich. Including all kinds of fruits and vegetables, as well as lean proteins and whole grains in your diet will give your body the range of vitamins and minerals required. Eat the proper number of servings from all of the food groups, and choose different options from each throughout the week. Each food can provide a different mix of nutrients, and keeping your diet varied will make sure you are getting the most out of the foods you eat.

Removing unhealthy foods that don’t offer much in the way of nutrition from your diet is vital during pregnancy. To make sure that you and baby are getting everything you need, you should make sure every food you eat has some benefit for your body and your baby. Skip high-calorie, low-nutrition foods such as fast food, sugary foods, sodas and junk food like potato chips and candy. It’s ok to have a treat once in a while, but remember that these foods aren’t doing you or your baby any good.

Don’t forget beverages! What you drink can also help to provide you with good nutrition. Choose low-fat milk, 100% juices, and remember to drink plenty of water as well. Hydration is important for you and your baby too!

Prenatal Vitamins

You should take a prenatal vitamin to fill in any gaps in your diet and ensure you get the right amounts of all of the vitamins and minerals. Make sure your vitamin provides everything you need – discuss it with your doctor or pharmacist before making a purchase. You can get your vitamins both over the counter or with a prescription from your doctor; as long as you make sure they contain everything you need.

If you don’t eat properly, your baby doesn’t eat properly either. Keep in mind that everything that goes into your body goes into baby’s body as well. Since you baby can’t make good choices, you will have to be the one to make them for you both.

Pregnancy – Other Nutrients of Note

Pregnancy – Other Nutrients of Note

July 7th, 2010 by admin  |  No Comments

Aside from the macronutrients (fat, protein and carbohydrates) and micronutrients (vitamins and minerals) that are required for survival, there are other nutrients that have recently raised interest for their potential impact on health. Although they are not all necessary for life, there are some interesting discoveries being made regarding their ability to fight off cancer and heart disease.

Phytochemicals

Also sometimes called phytonutrients, these are chemical compounds found in plants. Phytochemicals make up a plant’s natural defense system against disease. These compounds can be found in many fruits, vegetables and nuts. Phytochemicals are believed to have a number of effects including anti-fungal, anti-viral and anti-bacterial properties. Many phytochemicals are also antioxidants, which are known to be essential in the fight against cancer.

Of the many phytochemicals, the most well known are a group known as caretenoids, which include lycopene, beta- carotene, and lutein. These are very powerful antioxidants with a number of health benefits including fighting cancer and protecting the heart, skin, and more. These phytochemicals can be found in foods like mango, apricot, sweet potato, carrots, broccoli and spinach. Beta-carotene is known as a provitamin, because it can be converted into Vitamin A, which is important for many body functions.

Many other plants and herbs also contain phytochemicals, which may be responsible for their popular use as natural medicines and preventatives. Echinacea, ginseng, and valerian are among these plants.

Antioxidants

Not all antioxidants come in the form of phytochemicals. They also appear in vitamins and minerals as well. In recent years, antioxidants have been the major buzzword in anti-aging and disease prevention.

Antioxidants slow the damaging effects of oxygen on cells. In much the same way that you can use lemon juice to prevent a cut apple from turning brown, antioxidants slow the oxidative process in your body. They are also thought to be important in stopping the damage caused by free radicals, which are molecules that are produced from the breakdown of food and also from pollutants such as cigarette smoke. These free radicals can attack our cells and lead to cancer and heart disease. Antioxidants can help to prevent this from happening.

Antioxidants can be found in foods such as blueberries, raspberries, grapes, cherries and also spinach, broccoli, and garlic. Tea is also an excellent source of antioxidants. While it is true that dark chocolate and red wine also provide good sources of antioxidants, bear in mind that these things are not good for the body if consumed in large amounts, and certainly aren’t good choices during pregnancy.

Omega-3 Fatty Acids

Although these actually fall under the category of fats, they have been in the news so much lately for their health benefits that they deserve a mention of their own. Found mostly in fish such as salmon and tuna, these essential fatty acids protect the heart and can also lower the risk of cancer, arthritis and other ailments.

Many people do not get enough Omega-3’s in their diet, and there has been a recent push to add them to all kinds of foods and also in supplement form. The most common supplements are fish and flaxseed oil. Eating at least two servings a week of fish should meet your Omega-3 needs, but use caution to avoid fish high in mercury. Other food sources of Omega-3’s include olive oil and nuts such as almonds.

Including these nutrients in your diet will help to keep you healthy and avoid many chronic illnesses.

A Vegetarian Diet During Pregnancy

A Vegetarian Diet During Pregnancy

July 7th, 2010 by admin  |  No Comments

If you are a vegetarian, there is no reason not to continue following your diet during pregnancy. As with any pregnancy diet, you should make sure that you are consuming enough of all of the required nutrients and enough calories to support your growing baby. Depending on the type of vegetarian diet you follow, you may need to make a few adjustments to ensure that the baby is getting everything required for normal development.

Some of the challenges to vegetarians can be getting enough protein, calcium, iron and vitamin D. It is possible to obtain most of these through a vegetarian diet, but during your pregnancy you will have to be even more vigilant to ensure that you are ingesting adequate amounts.

Getting Enough Protein

If you have been following a vegetarian diet for some time, you have probably already adjusted your intake to provide good sources of protein. Include nuts, soy products, legumes and tofu in your diet. Contrary to previous recommendations, the AAP no longer recommends against eating peanut butter during pregnancy to avoid allergies. New evidence indicates this is safe, and vegetarians can use peanut butter as a good source of protein during pregnancy.

Calcium and Vitamin D

If you follow the strictest of vegetarian diets, veganism, then getting calcium and vitamin D from milk and other dairy products are not an option for you. Look for orange juices fortified with both, as well as other foods that may have these two vital nutrients added. Calcium can but obtained through a number of foods other than dairy, such as spinach and broccoli, but vitamin D is needed to help your body use the calcium. Vitamin D can be obtained via sun exposure, but use caution. Your skin may be more sensitive to the sun during pregnancy due to elevated levels of estrogen. You may need a supplement to ensure you are getting enough vitamin D.

Iron and the Vegetarian Diet

Getting enough iron during pregnancy is vital to both your health and that of your baby. If you don’t plan to eat any meat to provide iron, you should be sure to include other iron rich foods in your diet. Look to leafy greens, peanuts, beans, peas and iron fortified foods. You may need an iron supplement during your pregnancy if your doctor finds your levels to be too low during a routine test.

Other Important Foods to Include

Some vegetarian diets include fish, an excellent source of Omega-3 fatty acids. If you do not consume fish, look for these important fatty acids in other sources such as almond and olive oil. Because it can be hard to get enough of this vital nutrient without fish, you might consider taking a supplement. Another important vitamin that might be lacking in a vegetarian diet is Vitamin B12. Because it is mostly found in animal products, you should take a supplement to make sure you get enough.

As with any diet, you should use caution during pregnancy to make sure that you are getting the right number of calories. After the first trimester, you will require additional calories to help your baby grow. Use caution, however, as consuming too many calories can lead to excess weight gain and other problems. Eat a balanced diet with a variety of foods to make sure you get all the vitamins you need.

If you have concerns about your vegetarian diet during your pregnancy, talk to your doctor to help determine whether or not you need supplements.

Pre-Pregnancy Folic Acid and Prevention of Birth Defects

Pre-Pregnancy Folic Acid and Prevention of Birth Defects

July 5th, 2010 by admin  |  No Comments

While many of us know how important good nutrition is during pregnancy, not everyone is aware of the impact your diet prior to the pregnancy can have on the baby. Of the many steps any woman planning to conceive should take, adding certain nutrients to her diet is one of the most important.

One of these nutrients is folate, a B vitamin that has been shown to help prevent birth defects including neural tube defects such as spina bifida and also cleft lip and palate. Folate has the largest effect on preventing these defects when taken prior to and in the very early stages of pregnancy.

Folate and Folic Acid

Folate is the term used to describe the naturally occurring version of this vitamin in foods such as fruits and vegetables. When you hear the term folic acid, this refers to the synthetic version of the vitamin which is used to fortify foods and also appears in supplements. Thus, when you look for this important nutrient on the list of vitamins in your prenatal supplement, it will appear as folic acid.

How long before pregnancy should folate be increased?

To get the full preventative effects of folate, you should start increasing your intake at least one month prior to pregnancy. However, folate is very good for you, and there is no reason not to increase your intake even if you don’t plan to become pregnant for some time. Not only will it improve your own health, but should a surprise pregnancy occur your body will be ready. It’s a good idea for all women of childbearing age to include extra folate in their diet, or take a supplement that includes folic acid. You should continue to get enough folic acid throughout the first trimester of pregnancy at least, but continuing right through your pregnancy will be good for both you and baby, especially since folate has also been linked with preventing premature birth.

How much folate do I need?

Women should get at least 400 micrograms of folate each day prior to pregnancy, and should increase that amount to 600 micrograms as soon as pregnancy is confirmed. You can get too much folic acid, however, so stick to under 1000 micrograms unless your doctor recommends more due to a history of neural tube defects in previous pregnancies. In this case, a larger dose may be recommended for both the pre-pregnancy period and into the first trimester. Studies have shown this may prevent recurrence of the defect in subsequent pregnancies.

Which foods contain folate?

Folate occurs naturally in lentils, asparagus, broccoli, spinach, citrus fruits such as oranges, and peanuts. It is also often added to cereals, breads, and pasta, so check the label to see if your choice has been fortified with folic acid.

It can be difficult to get enough folate from foods, so women planning to become pregnant should add a supplement containing the recommended amount. Check the label of your multivitamin to make sure it supplies enough folic acid. Prenatal supplements should include folic acid, but be sure the amount is right, and add an extra supplement if necessary to meet your 600 microgram requirement.

The importance of folate to a healthy pregnancy can’t be overstated. It is believed that taking an increased amount of folic acid could prevent up to 70% of neural tube defects in the US. Take this simple step before you are pregnant, to protect your baby even before conception.

Test Your Prenatal Nutrition Knowledge

Test Your Prenatal Nutrition Knowledge

July 4th, 2010 by admin  |  No Comments

Do you know how to eat right for a healthy pregnancy and a healthy baby? Answer these nutrition questions to find out if your prenatal nutrition is on track.

Do I need more calories when I am pregnant?

While a pregnant woman does need to take in more calories than prior to pregnancy to provide adequately for the baby, the old adage about “eating for two” isn’t accurate. In fact, you don’t really need any extra calories until after the first trimester, and then only an extra 300 calories a day. That really isn’t much, so use caution. Overeating during pregnancy will lead to excess weight gain, and many women find those extra pounds especially hard to lose after pregnancy. Maintaining a healthy weight throughout your pregnancy will reduce the strain on your body and keep you in good shape to care for your baby!

Can I just take a supplement and not worry about my diet?

Prenatal supplements are an important source of the extra nutrients your body needs during pregnancy, but they should support a healthy diet, not replace it. The purpose of taking a supplement is to help provide a backup to fill any gaps in your diet. You should take a supplement every day, but it should not be your main source of vitamins and minerals. The nutrients found in food are better absorbed by the body than those in a supplement form, so they are still vital to good health.

Do I have to eat foods I don’t like?

You need to eat from all four food groups and choose a variety of options from each in order to get everything your body requires. If there are certain foods you really can’t bear, it’s ok to skip them as long as you ensure they are replaced with other foods offering similar benefits. If you aren’t a meat eater, you will need to find alternate sources of protein and iron. If broccoli doesn’t make your list, be sure to eat plenty of other leafy greens like spinach and kale. If you can’t eat an entire food group, such as dairy, due to an allergy or lactose intolerance, you should talk to your doctor about supplementation to make sure you get the right amounts of the nutrients missing from your diet.

Do I have to eat three meals a day?

It’s not necessary to eat three meals a day if you are having trouble with feeling too full or struggling with nausea that makes it hard to eat at certain times of the day. Breaking up your consumption into smaller meals throughout the day will prevent feelings of over-fullness, especially later in pregnancy. As long as you are getting the recommended servings of each of the food groups every day, it doesn’t matter how you split them up.

Are some nutrients more important than others?

All of the vitamins and minerals your body needs to be healthy are also vital to your baby’s health. There are some nutrients that have been especially newsworthy recently, however, as having special importance during pregnancy. Folic acid or folate has been shown to help prevent a number of birth defects, and pregnant women are strongly encouraged to eat plenty of foods containing folate. Calcium is also vital to a baby’s developing bones, so good sources in your diet are important. Pay special attention to these, and also to iron in your diet especially if your routine iron test shows low levels.