How to Get Healthier

Written by Sky Taylor, Diet Bites

How to use Nutrition Facts for Better Health & Weight Loss Results

Want to get the most nutrition out of your daily diet?  Here are a few nutrition-wise tips that may be of help.

Limiting Harmful Fats

Limit fat consumption to 30% or less of total daily calorie intake. Avoid Trans Fats as well as saturated fat and cholesterol. These are the most detrimental lipids in the American diet - and the foods that we eat are typically rich in these lipids.

Monitoring Caloric, Fat & Food Group Intake for Healthy Weight

Track the total number of calories consumed in your daily diet as well as the amount derived from fat. This will assist in identifying those foods which can reap havoc on a weight loss plan.

When it involves caloric management -  it's worth your time. Sure, in the beginning it's going to be difficult to determine the energy values of foods as well as ensure that you're consuming foods from all of the Basic Food Groups.

But once you get familiar with foods and their values, the process will become second-nature. At minimum, recognize the basic foods and their correct Food Group and obtain a good idea of their energy values.

For example, I know that if I want a snack and I'm about 50 calories away from meeting the number of calories that my body requires to maintain my healthy weight, I know that I can enjoy any of the following choices without exceeding my set value: peach, 1/2 a banana, 1/2 an apple or pear, 1 large plum, 3 apricots, 1 cup of any variety of melon or whole strawberries, a couple of raw carrots or stalks of celery. In fact - almost all vegetables are ultra low in calories in their raw natural state.

Limiting Harmful Fats

Keep in mind that the fattier the food, the higher the caloric content. Fat in its liquid or solid form contains about 120 calories per Tablespoon.

If you order a pepperoni pizza and fat is pooled on top, blotting away the excess can save calories. The same applies with any fried food. If you must enjoy - drain it on paper towels.

If you prepare bacon, do such in your microwave between the paper towels so that the excess oils can be wicked-away. When the bacon is done, blot it with another paper towel before eating.

Just taking time to perform these little things can save big calories and assist in controlling your weight. BUT - if you're seeking health you'll need to make wiser choices over bacon and pizza - and fried foods.

BUT - when you do enjoy the less-healthy foods, using these tips can certainly assist in a healthier serving.

For the amount of calories that you save in blotting away the excess, visible oil on that pepperoni pizza, you can enjoy any of the following foods with calories left over: 1/2 small cantaloupe, 1/2 cup of grapes, 1/2 cup of blueberries, 1 serving of beef jerky, 1 side salad of lettuce, tomatoes and cucumber.

Nutrition Labels, a Valuable Tool for Improved Health

If you don't want to develop Brain Throb via heavy math, then another option over counting calories is to review the nutrition label before purchasing or before consuming the product.

They calculate the fat grams and percentage in relation to recommended serving size on the package for you. Very convenient, isn't it?

Multiplying total fat grams (g) in a food serving by 9 is a standard for calculating fat calories as 1 gram of fat contains 9 calories.   

Dietary Information on Labels - What's on that label?

Nutrition Facts Panel - total calories, amount from fat, kcals from saturated fat

- total fat, saturated fat, polyunsaturated fat, monounsaturated fat, Trans fat 

- stearic acid (on meat and poultry products only)

- cholesterol milligrams

- sodium, potassium, calcium, iron, protein

- total carbohydrates, other carbohydrate (the difference between total carbohydrate and the sum of dietary fiber, sugars, and sugar alcohol, if declared)

- dietary fiber, soluble fiber, insoluble fiber

- sugars, sugar alcohol (for example, the sugar substitutes xylitol, mannitol and serious)

- vitamin A, percent of vitamin A present as beta-carotene, vitamin C, other essential vitamins and minerals

Cholesterol: Food Labeling Facts & Concerns

To the average dieter or consumer, many aspects of the nutrition label can be confusing.

For example, a package of potato chips may contain a label that indicates '0 cholesterol'.

Although a product may be void of cholesterol doesn't mean that it has no impact on blood serum cholesterol - or that it doesn't contribute to unhealthy cholesterol readings.

Therefore, be attune to the dietary fat content in the product.

If content is excessive - then it's highly likely that the product should be passed for a healthier choice.

Dietary Fat, Lipids: Food Labeling Facts & Concerns

There are a few very unfortunate and negative consequences related to the consumption of fatty foods.

* Foods and beverages containing liberal dietary fat can contribute to weight gain.

* High fat foods and beverages can promote fat concentrations within the body, typically in the upper abdominal area around the heart and other vital organs.

If you've been consuming a lot of fatty foods, place your hand between the breast area to see if you can feel a noticeable area of fat build-up.

For the next couple of weeks, stick to a diet that is low in fat - but not void of fat as it's necessary for optimum health. Did that padding of fat decrease? Likely so if you followed a low fat diet.

* Without explanation and understanding of what dietary fat can do to damage the body, the individual who was recommended by his doctor to consume a daily diet low in cholesterol may innocently eat foods that contain negligible amounts of cholesterol but high amounts of fat that can contribute to cholesterol-related health issues, including unhealthy cholesterol readings.

Sodium: Food Labeling Facts & Concerns

The good health news is that 'not every individual' is susceptible to the negative results of excess sodium (salt) consumption in the daily diet. However, for more individuals than not, excess sodium consumption can create a strain on the heart.

Sodium promotes water retention; notice your scales and the size of your abdomen the next time that you ingest foods that contain a high sodium content. You may feel bloated or unable to fasten your pants or skirts after consumption of high-sodium foods. And it may take 3-4 days before the water is flushed from the body.

For individuals who ingest foods and beverages high in sodium content, they may continually weigh several pounds more than their true weight as that trapped water weighs heavily.

Dietary Fiber: Food Labeling Facts & Concerns

We feel that too much is made of getting ample fiber in the daily diet due to manufacturers who want to sell a lot of a particular fiber-filled product.

While these type of products can be of health value to a limited number of individuals who suffer from constipation due to the inability to consume adequate fiber or a particular health condition, the healthy individual should have no need of dietary fiber concerns.

The central reason why intestinal and digestive issues abound in the modern world is that we've strayed from eating raw fruits and vegetables, and when we do - we tend to dip them into fatty substances.

In addition, we are a more dormant society than our ancestors. We sit in front of game machines, computers and televisions for hours on end. Without ample activity, the body is in rest and relaxation mode - as are the internal workings of the body. And we often lack sufficient consumption of liquid in our daily diets.

By viewing the nutrition label we can readily see which foods are optimum in dietary fiber content which assists us in making the smartest choices.

Barley, dried pears - just a serving of each of these foods will almost meet our daily fiber recommendation.

Calcium: Food Labeling Facts & Concerns

When you think of calcium you may also think of milk. It's a key food source for calcium but keep in mind that in order that a good dose of Vitamin D is necessary for optimum health benefits. Your best source? The sun.

 

Related Articles

Choose Foods Wisely for Weight Loss

1500 Calorie Meal Plan for Weight Loss

 

Diet Bites  |  Disclaimers

Diet Bites is a Trademark