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: The Role of Fat

Nutrition: The Role of Fat

July 19th, 2010 by admin  |  No Comments

There is no question that fat is the most maligned of the macronutrients. Most of us try to avoid fat, and we have been led to believe that it is responsible for all of our health and weight woes.

The truth is, fat is a necessary component of a healthy diet. As an important part of our cells, it plays a role in protecting our bodies, and can also improve heart health and keep our cholesterol levels in check. However, these tasks all require that we ingest the right kinds of fat, and in the right amounts.

What are the Types of Fat?

There are several types of fat, and some are good for the body while others can be severely detrimental.

The healthy, or unsaturated, fats are divided into monounsaturated and polyunsaturated. These fats are good for your heart, reduce inflammation and also help to regulate cholesterol levels. They are found in foods such as nuts, especially almonds, hazelnuts and pecans, fish, oils such as olive, peanut, and canola, and avocadoes.

The fats that fall into the unhealthy category are known as saturated fats. These appear in red meat, whole-milk dairy products, and vegetable oil. Because our bodies already produce all the saturated fat they need, it really isn’t a necessary component of our diet. Saturated fats can do damage to the cardiovascular system, and intake should be limited.

Recently, there has been a great deal of concern raised regarding trans fats, or trans fatty acids. Found in hydrogenated oils such as margarine and many of the frying oils used in fast food restaurants, trans fats are extremely bad for the heart. They raise the bad cholesterol levels in the bloodstream and increase the risk of heart disease. Trans fats should be eliminated from the diet altogether if possible.

How Much Fat is Needed?

Depending on age, fat should make up anywhere from 20-35% of your diet. Almost all of this should be of the healthy, unsaturated type. The exception to this is children under two, who have different nutritional needs from adults. Fat is important in brain and eye development for babies and infants, and a low-fat diet can be detrimental to this. Unless there is a history of heart disease in the family, children under two should have full-fat versions of foods such as dairy products.

Although low-fat diets have been popular for many years, new research indicates that there is little evidence to support their effectiveness. Since low-fat and fat-free version of products appeared on the shelves of American grocery stores, there has been almost no change in the level of obesity or cardiovascular disease in the American people. Studies have shown that the type of fat, and not the amount, determines the risk for heart disease. While two people may both consume the proper percentage of fat, the one who eats more saturated fat will be at a higher risk of heart disease.

The key to ensuring you are getting the right kind of fat and avoiding the wrong one is to read nutrition labels. These labels will tell you how many grams of fat the food contains per serving, as well as whether the fat is saturated or unsaturated. This is your best tool for controlling your fat intake.

By ensuring your diet contains the right amount of unsaturated fats, you can help to maintain heart health as well as keep your weight under control.

Fiber and Your Pregnancy Diet

Fiber and Your Pregnancy Diet

July 18th, 2010 by admin  |  No Comments

Fiber is an important part of a healthy pregnancy diet. In addition to keeping your digestive system moving smoothly, new research shows that fiber may also play a role in preventing gestational diabetes. Fiber is also important for energy that lasts, and keeping you full to prevent mindless snacking.

Fiber and Constipation

One of the most common complaints of pregnant women is constipation. Many factors during pregnancy can lead to problems with constipation, but lack of fiber in the diet is a major one. Increasing your fiber intake, along with drinking plenty of fluids can help alleviate constipation.

Fiber and Gestational Diabetes

Occurring only during pregnancy, gestational diabetes affects about 5% of pregnant women. A 2006 study indicated that women with a higher intake of fiber have a lower chance of gestational diabetes. For every 10 grams of fiber increase the odds of gestational diabetes dropped by 26%. Although more research is needed on the role of fiber in gestational diabetes, it’s another good argument for increased fiber in your pregnancy diet.

Fiber for Sustained Energy

High fiber foods take longer to break down in your system. They will keep you full longer, and provide sustained energy rather than a quick peak of energy that is soon gone. This is especially important during pregnancy when you may be feeling tired and run down already. Sustaining your body with high fiber foods will help to keep you going.

How to Get Enough Fiber

For every 1000 calories in your diet, you should aim to consume 14 grams of fiber. During pregnancy, the average woman should get 25-30 grams of fiber every day. Fortunately, with a balanced diet and a few changes you can up your fiber intake easily.

Many fruits and vegetables are excellent sources of fiber, including apples, pears, prunes and leafy greens including collard greens, spinach and kale. You can also increase your fiber intake by switching to whole grains in your bread and pasta, as well as choosing brown rice over white. Beans are also a great source of fiber. When choosing bread, look for a loaf that provides at least 4 grams of fiber per serving – two slices of toast will give you 8 grams of fiber. Look for whole grain cereals as well to provide more fiber.

There are many products on the shelves today that offer added fiber, but use caution as some of them also have added sugar and other things you don’t need in your diet. Look to get the fiber you need from more natural sources – these foods will provide you with many of the vitamins and minerals you need at the same time.

If you are concerned that you are not getting enough fiber in your diet, or you are still suffering from constipation, talk to your doctor. You might need a fiber supplement, or other changes to your diet or supplements you are taking to help reduce constipation. Eating enough fiber is important even if you haven’t had any problems with constipation, as it will also act as a preventative measure. There is no reason to wait until the problem starts to make the appropriate changes in your diet!

Many people don’t get enough fiber in their diet, but during pregnancy it is especially important to make sure you make the right food choices. With a number of benefits for both you and baby, fiber is a must have for proper prenatal nutrition.

Necessary Nutrients for Pregnant Women

Necessary Nutrients for Pregnant Women

July 11th, 2010 by admin  |  No Comments

Although every nutrient is important to a pregnant body and a growing baby, there are a few that need extra attention. Add extra foods containing these vital nutrients to your diet for a healthy baby, and mom too.

Up Your Protein Intake

A pregnant woman needs more protein than prior to pregnancy to support the baby’s growth. You should increase your protein intake by about 10 grams a day during pregnancy. Great sources of protein are meats and poultry, fish, eggs, dairy products, nuts and nut butters as well. This may be especially important for vegetarians or vegans whose diet does not include many of the common sources of protein. Remember that you can’t get protein from a prenatal supplement, so make sure it’s present in your diet.

Pump Up the Iron

A pregnant woman needs double the amount of iron to prevent anemia due to the higher volume of blood in your system. Low iron has also been linked to preterm birth as well as low birth weight. Make sure you are getting all the iron you need with iron-rich foods such as lean red meat, poultry and fish, beans or leafy greens like spinach. Your doctor may also prescribe an iron supplement during your pregnancy for extra insurance. A blood test during pregnancy will check your iron levels to make sure you are not anemic.

Increase Your Calcium

Calcium is vital to growing healthy bones and teeth. Because calcium is stored in your bones, the baby will draw on this supply if you aren’t providing enough in your diet. It’s important therefore to increase your intake of calcium during pregnancy so that your stores are not depleted by the baby. You need healthy bones and teeth too! Dairy products such as milk, cheese and yogurt are the best sources of calcium. If you can’t eat dairy products due to dietary restrictions or lactose intolerance, look for foods fortified with calcium such as orange juice. Foods such as salmon and leafy greens can also provide calcium.

Folate for a Healthy Baby

Even when you are just trying to conceive, you need to increase your intake of folate or folic acid. This important nutrient protects your baby from serious neural tube defects and may also ward off preterm labor. Because folate is so vital even in the early weeks of a pregnancy, getting extra is important when you are trying to become pregnant. If you are already adding it to your diet, your baby will get the benefits from the time you conceive. Get folate in citrus fruits, leafy greens, and dried beans. You should also take a prenatal vitamin containing folic acid.

The Right Fat

Fats are extremely important for your baby’s eye and brain development, but make sure you are eating the right kind. Look for foods containing unsaturated fats and healthy Omega-3 fatty acids, such as nuts, oils like olive and canola, and fish like salmon and tuna.

Fill Up on Fiber

Fiber will keep you full, give you sustained energy, and also help prevent the constipation that plagues so many pregnant women. It has also been linked with a lower risk of gestational diabetes. Get fiber in foods like fruits and vegetables and whole-grains such as oatmeal, whole wheat bread, and brown rice.

Make sure you are eating a balanced diet that includes these and all the other important nutrients throughout your pregnancy.