Food Label Detective
Labels can help you make healthy choices but can also be confusing. Here are some quick tips to help read food labels:
• Serving and calories: this will help you determine serving size and calculate the amount of calories you are eating
• Fat: pay attention to the types of fat in the food. Good fats to look for should be Polyunsaturated and Monounsaturated fats. Saturated fats are NOT healthy for your heart. Avoid this type of fat or limit your consumption to 1 gram per day or less. Another fat that is safe to consume is hydrogenated or partially hydrogenated oils.
• Cholesterol: This is not healthy for your heart. It is important to remember that ALL animal products contain cholesterol. Aim for 300 mg or less per day.
• Sodium (salt): 75% of the salt we intake is from processed foods. If you are eating a lot of salt, try to look for foods high in potassium which will counteract some of sodium’s effects on your blood pressure.
• Total carbohydrates, Dietary Fiber, and Sugar: don’t focus on total carbs. Total carbs include the good and the bad. Instead focus on the type of carbs and complex carbs are best.
• Fiber: Choose foods rich in fiber like whole grains, fruits and vegetables. You need 25 or 20 grams per day.
• Sugar: Sugar contributes a lot of calories without any nutrients. It is truly an anti-fat loss contributor. Sugar should be 10% of your total daily calorie intake.
• Calcium: Choose foods that are high in calcium. (Milk, cheese, yogurt, soy products, salmon and broccoli are all good choices.) You need 1200mg a day.
• Percent DV: Let the Daily Value be your quick guide to all the numbers. This will help you determine whether a food is high or low in nutrients. Look for foods with 20% DV, these are high in nutrients.
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