Food Labels Useless—unless you can read.. Step 0 (even before step 1) Serving Size Is the serving...
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Transcript of Food Labels Useless—unless you can read.. Step 0 (even before step 1) Serving Size Is the serving...
Food Labels
Useless—unless you can read.
Step 0 (even before step 1)
Serving Size
• Is the serving size realistic?
• Is this a snack, a meal, one dish in a meal, or an ingredient in a dish?
Step 1
One serving
• What % of a daily intake is this serving?
• Divide calories in one serving by 2000 Cal, convert to a %
Step 2
Calories from fat
• How many calories from fat?
• Divide the calories from fat by the calories in one serving, convert to a %.
• Is the % greater than 33%?
Step 3
Total fat
• How much total fat?
• Is the % given less than the % from step 1?
Step 4
Types of fat
• Try to avoid saturated and trans fats.
• Polyunsaturated fats are OK, in moderation
Step 5
Cholesterol
• Is the % given less than the % from step 1?
Step 6
Sodium
• Is the % given less than the % from step 1?
Step 7
Total carbohydrates
• Grams carbohydrates should be at least twice the grams of total fat.
Step 8
Dietary fiber.
• Fiber will help your colon. Try to get at least 1/10 th of your carbohydrates as fiber.
Step 9
Sugars
• You don’t need much sugar. No more than 1/4 of the total carbohydrates should be sugar
Step 10
Proteins
• You don’t need more than 150 g protein in a day—but meat products often don’t have labels.
Step 11
Micronutrients
• Compare the % given to the % from step 1
• If a lot of the vitamins and minerals supply a higher %, the food is nutrient dense
• Different foods supply different nutrients—eat a variety of foods
Step 12
Ingredients
• Look for sugars—fructose, glucose, sucrose etc.
• You might want to avoid lots of preservatives, artificial colors, and artificial flavors.