Team LP Studio Fitness Playground

Eat healthier with these 6 pointers on Nutritional Facts labels

If you are like most people then you probably glance at the Nutrition Facts label on foods once in a while. Maybe you check for the number of calories or fat grams that an item contains or maybe you are watching something specific - like your sodium intake.

Whatever the case, it has been proven that those who pay attention to the Nutrition Facts label end up eating "cleaner" and living a healthier more productive lifestyle.

So, NOW would be a great time to familiarize yourself with the Nutritional Facts label, and by doing so you will reap the benefits of being fit and healthy by purchasing foods that serve your physical, emotional and mental energy needs.

Each Nutritional Facts label has been designed to quickly and efficiently give you all of the important facts about a particular food item. You just need to know what you are looking for. Read on as I break down the Nutritional Facts label into 6 important facts that will change the way you buy food starting today.

Fact #1: Serving Size
This small detail can distort or misrepresent the entire label if you don't read it closely. An item may seem like it is only one serving per container or product, but the Nutritional Facts label will consider it to be 2 or 3 servings. If the label says 100 calories, but there are actually 3 servings, then you are getting a total of 300 calories per container or product.

In general, a food with: 
40 calories per serving is low in calories
100 calories per serving is moderate in calories
400 calories or more per serving is high in calories

A common way that people overeat is by underestimating how many calories are in the foods they consume. Another common habit is to indulge in “Super Size My Plate” portions. When shopping choose to buy single serving packages or if you get the Costco warehouse type of package, remove the single serving from the package. Consider repackaging your large bags or boxes of food into smaller zip lock bags or containers that consist of one serving each. Avoid directly eat out of the box or bag it self.
The Message Here: Pay close attention to what makes up a serving.

Fact #2: Calories
Most people don't have the time to count every calorie that they put in their mouth - this is understandable. However, you probably have a pretty good idea about the amount of food that you eat each day. When you approach a new item, read the calorie totals on the Nutritional Facts label, and factor the new calories into your daily intake.
The Message Here: Be aware of the total amount of calories per container or product. 

Fact #3: Fat
By now you have undoubtedly heard that all fats were not created equal. Here is a quick breakdown.

Limit your intake of Saturated Fats - This deadly fat contributes to heart disease.

Avoid Trans Fats at all costs - not only does it contribute to heart disease, it also raises LDL cholesterol (the bad one). In general, solid fats contain a lot of saturated fats and/or trans fats. These include many animal products and hydrogenated vegetable oils including butter, beef fat, chicken fat, pork fat (lard), stick margarine, and shortening.
 
Most vegetable oils (except coconut oil and palm kernel oil), on the other hand, contain more monounsaturated and polyunsaturated fats. If you are going to eat fats, these would be the fats to focus on. They don't raise your LDL cholesterol and can even help lower blood cholesterol. Good fats to look for would be:  Canola oil, enova oil, olive oil, olive oil spray flax seed oil, omega fish oils. 

As you decide what food to include in your diet, keep your eye on the type and amount of fat included in each item. 
The Message Here: All fats were not created equal. 

For a more detailed glossry of the different types of fat in foods, go to this link.

http://cholesterol.about.com/od/aboutcholesterol/a/glossary.htm 

Fact #4: Carbohydrate
Though zero carb diets are losing their momentum, you may have been influenced by the idea that all carbohydrates will make you fat. That is simply not true. It is true, however that some carbohydrates are healthier than others. In fact, medical experts think that excess consumption of refined carbohydrates (such as soda pop, white rice, and white flour) are one of the reasons behind the rise of obesity we see today. Healthy carbohydrates should be an important source of calories in your diet.

The type of carbs you eat is important.  Stay away from foods high in simple sugars such as corn syrup, high-fructose corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey, or maple syrup. Instead you should choose carbohydrates that are considered natural whole grain foods. An example of whole grain food would include sprouted whole wheat bread, brown rice, whole wheat pasta, and “No Sugar Added” whole grain cereals. These carbohydrates are much healthier for you and provide more nutritional value than their refined alternative such as white bread, white rice, white pasta, etc. The Message Here: Choose fibrous, complex carbohydrates over sugary, simple carbohydrates.

Fact #5: Protein
The fact stands that most of us are getting plenty of protein in our diet. The problem arises when we examine the source of the protein we are consuming. Fatty poultry, heavily marbled meats and dairy products that are not of the "low fat grade" type are usually full of fat may be filled with protein, but they aren't the healthiest form of protein. Meats that are leaner in fat content and dairy products that read low or non fat on the label are your best choice. Whey protein is also a great source of protein with many great health benefits.
The Message Here:  Choose protein from lean meats, poultry, low fat/fat free dairy products or whey.

Fact #6: The Good Stuff
Directly beneath the protein count on the Nutritional Facts label you will see the percent daily value of Vitamin A, Vitamin C, Calcium and Iron that the food item contains. These numbers are easily overlooked, but hold great importance to your overall health. The more nutrient-rich food items provide you with the greatest benefit per calorie.
The Message Here: Compare food brands and choose the most nutrient-rich option.

 Now that you have a better understanding of the Nutritional Facts label when examining your food choices, you may still have questions about how to take your fitness to the next level. Eating right is just one part of the equation in your quest for a healthy, fit body. Exercise is vastly important as well, and happens to be our specialty at Team LP Fitness. Why not do something different and look into how we at Team LP Fitness can help you to get into the best shape of your life.

Message Here: Call or email us today to get more information on how we can help you with your "Ultimate Fitness Outcome" either at the Studio Fitness Playground or by attending the “CHIZZLED” classes at Fusion Fitness. We are Results driven.