Utilizing the Nutrition Facts Panel

Recently, a good friend asked me about nutrition labels and wanted to know “how much sodium is considered a lot?” Now I'm pretty certain she is not the first person to look at a package's label and wonder if it's a good choice or not. Just walk down the aisles of the grocery store and I guarantee you will find plenty of people staring blankly at the back of packages, not sure what it all means! Whether you are looking to lose weight, are a diabetic or just want to eat better, the Nutrition Facts Panel (nutrition label) can be a great tool, but only if you know how to use it!

But First, A Brief History...

What we commonly refer to as a nutrition label is technically called the Nutrition Facts Panel. It first appeared on packaged foods in 1992, the first label to show per serving nutrition information. The nutrients listed in the panel were chosen because of their importance to modern health.  In other words, the nutrients Americans consume too much of and those we tend to be deficient in. As new concerns come to light, the required nutrients of the panel will be changed (i.e. trans fat).
The Nutrition Facts Panel is required on all packaged items except fresh fruits and vegetables and food served for immediate consumption such as those served at delis, in hospitals or on airplanes. Only recently (March 2012), did the Nutrition Facts Panel become required on packages of raw meat.

And Finally, Your Cheat Sheet...

Serving Size & Servings Per Container

The first and foremost thing you should check on a label! Remember that a package might contain more than one serving. If the serving size is listed as ½ cup and you eat 1 cup, you need to double the amount of calories, sugar, etc.

Calories and Calories From Fat

Knowing how many calories you consume can be helpful for weight management. A single serving that contains 40 calories or less is considered low and 400 or more is considered high. Try to keep the calories from fat < 30%.

Total Fat
This includes both saturated and unsaturated fats. A serving that contains 3 grams or less of total fat is considered low fat. Keep in mind, unsaturated fats are not a required component of the label. Most manufacturers will only list it if the product is high in them and they want to promote it!

Saturated Fat
Keep saturated fat intake at < 10% of total calories per day. This equates to approximately 22 grams a day on a 2000 calorie diet.

Trans Fat

Trans fat should be avoided at all costs, so look for items that have 0 grams per serving. Of note, items that actually contain 0.5 grams or less can be listed as 0. Sneaky right? You can find hidden trans fat in the ingredient list as partially hydrogenated oils.

Cholesterol

The recommended intake for cholesterol is 300 milligrams per day. Less than 20 mg per serving is considered low.

Sodium

The recommended intake for most healthy adults is less than 2400 milligrams per day. A low sodium food has < 140 mg per serving and > 400 mg per serving is considered high. If you are on a sodium restricted diet, > 300 mg is high.

Carbohydrates
Total carbohydrates includes both sugar and fiber. Although what's considered to be “low-carb” diet varies, on average, 100 grams or less per day could be considered “low-carb”. Diabetics should look to consume around 45-60 grams per meal and 15 grams per snack.

Fiber

Adults need 30-35grams of fiber each day. Most Americans consume only 1/3 of that! Aim for > 3 grams per serving.

Sugar

Look for items with < 10 grams per serving. If you are concerned about added, processed sugars (you should be), check the ingredients list for things like agave nectar, cane crystal, crystalline fructose, dextrose, evaporated cane juice, fructose, fruit juice concentrates, glucose, molasses, raw sugar, and sucrose and any syrup.

Daily Values

The percent of daily value (DV) is based on a general 2000 calorie per day diet. Any DV less than 5% is low – aim for low in total fat, saturated fat, trans fat and cholesterol. A DV of 20% and greater is considered high – aim for high in vitamins (A and C), minerals (calcium and iron) and fiber.

While not part of the Nutrition Facts Panel, its just as important to read the ingredients list.  Ingredients are listed in descending order by weight, so the first listed is the most prominent. This is where you want to look for allergens, added sugars, trans fats (partially hydrogenated oils), and additives and preservatives.

Okay, so now you know how to read the Nutrition Fact Panel, but here's the kicker: The majority of foods that require a label are highly processed and simply not good for you!  If you really want to eat healthier, choose more fresh fruits and vegetables or look for more “natural” items that have less than 5 items in the ingredients list.

Healthfully Yours,

Meghan

Super Easy "Super Foods"!

Unless you've been living under a rock for the last 10 years, I'm sure you've heard the term “super foods” being tossed around a lot (especially if you follow Dr. Oz), but what does that phrase really mean?

If you think about it, any food in its whole, natural form can be considered “super” in its own right: chicken for its protein, bananas for their potassium, beans for their fiber, etc. But when we say “super foods” we're referring to those that pack a little something extra!

In technical terms “super foods” (also referred to as functional foods) are foods, which contain physiologically active compounds that provide health benefits beyond their basic nutrients. This includes foods that are consumed in their natural form as well as those that have been purposely modified or fortified.

I thought I'd share my top five super foods that I consume on a regular basis. The best thing about these specific items is that you don't have to go to a specialty health store or learn any new cooking techniques to incorporate them into your diet. Chances are, these are foods you are already familiar with, so just bump up the consumption!

Meghan's Top 5 Super Foods:

1. Greek Yogurt – I recommend Greek yogurt over regular yogurt, because it contains about twice as much protein, but what makes it “super” is the probiotics it contains. These bacteria are live active cultures, similar to the ones that already exist in our digestive tracts. They help maintain and restore the delicate balance of both "good" and "bad" bacteria necessary for a healthy digestive system. It's best to buy the plain version as the flavored or fruit added tend to be pretty high in sugar. Try Greek yogurt in a smoothie, as a sub for sour cream, or topped with fruit and granola.

2. Wild Salmon – Salmon is a great source of lean protein, calcium, iron and vitamin D. If that wasn't “super” enough, it also contains omega-3 fatty acids, which have been shown to help with depression, heart conditions and inflammatory diseases such as arthritis. While wild salmon is more expensive than non-wild, the wild caught have higher omega-3 levels and are a more sustainable choice. I like to grill or bake salmon with a little olive oil, fresh herbs and spices.
   
   
3. Blueberries – These sweet berries are “super” because they contain antioxidants called anthocyanins. Anthocyanins not only provide the bluish/purple color, but they may play a role in cancer prevention, prevention of cardiovascular diseases (including stroke) and neurodegenerative disorders of aging, such as Alzheimer’s disease. I prefer to eat blueberries all by themselves, but I also add them into smoothies, or enjoy them with some Greek yogurt, and of course, in pancakes!
   
   
4. Walnuts - Already high in protein and fiber, these “super” nuts contain omega-3's and polyphenols both of which have been shown to reduce the risk of cardiovascular disease. In fact, a handful of walnuts contain more polyphenols than a glass of red wine! I like to snack on them plain, add them for crunch in my oatmeal or use them instead of pine nuts to make pesto. Just remember, 1 ounce, or about 14 walnut halves, contains 190 calories so watch your portions!
   
   
5. Spinach - Spinach is a good source of vitamins A, K and folate, but just one cup of this “super” green contains about 3.6 mg of the antioxidants, lutein and zeaxanthin. Scientific evidence suggests that eating at least 6 mg a day of lutein and zeaxanthin may help reduce oxidative damage to the eye and lower the incidence of age-related macular degeneration. I enjoy spinach in my eggs, sauteed with a little garlic and on occasion, stuffed in pizza!

Healthfully Yours,

Meghan