Serving Size
“The entire food label is based on one thing, and that’s serving size,” Blatner says. “It is the most underestimated, under-written about, under-talked about thing on a food label.”
And so, accordingly, this should be the first thing you look at when scanning the back of a package. Planning to eat all three servings in a bag of pretzels? You’ll need to remember to multiply all the numbers below by three.
Calories (And Calories From Fat)
Now that two thirds of the U.S. population is overweight or obese, Blatner says calories should be your next stop when evaluating a label. “Calories make the world go round with weight,” she says.
Forty calories per serving is considered “low,” 100 calories is “moderate” and 400 calories and beyond is “high,” according to the American Heart Association. Food labels are based on a 2,000 calorie diet — you might need more or less depending on your age, weight, gender and activity level. For reference, calculate your recommended daily calorie intake by clicking over to the Mayo Clinic, and speak to your doctor for specific recommendations.
As for that “calories from fat” line? Skip it, Smithson says. “It’s confusing and it doesn’t give as much great information as the other parts of the label.”
Fat (Total Fat, Saturated Fat, Trans Fat)
In the past, Blatner says, people obsessed about the “total fat” line on the label — but now we know there are actually good fats we need in our diet, namely the heart-healthy monounsaturated and polyunsaturated fats (found, for instance, in fatty fish).
So instead of focusing on the total fat count, look for saturated fats, which raise blood cholesterol levels and increase risk for heart disease and stroke. The American Heart Association recommends limiting these fats to 7 percent of total daily calories — that adds up to 16 grams for someone on a 2,000 calorie-a-day diet. Too complicated? Try the 5 and 20 trick: 5 percent of your daily value is considered low and 20 percent is considered high, anything in between is moderate. So aim for 5 percent or less on the things you don’t want (like saturated fat) and 20 percent or more on the things you do.
Cholesterol
“Saturated fat is tied even more to your actual body cholesterol levels than cholesterol in food itself,” Blatner says, so when doing a quick label scan, you’re better off to look for the former rather than the latter. That said, you should still keep the amount of cholesterol as low as possible (5 percent of your daily value or less according to the 5 and 20 rule).
And remember that cholesterol only occurs in animal products — if a bag of peanuts, for instance, is boasting being “cholesterol free,” that’s no great feat.
Sodium
The average sodium intake among Americans is 3,436 mg a day, according to the CDC, more than 1,000 milligrams above the recommended upper limit of 2,300 mg for the general population. And too much sodium can increase blood pressure and, in turn, risk for heart disease and stroke.
Sodium is one stop you’ll definitely want to make on the food label, Blatner says. While you might be able to spot a calorie-rich or a carb-heavy food in the store, it can be surprising how many foods contain salt (breakfast cereal anyone?)
The 5 and 20 rule definitely applies here — aim for foods that have 5 or fewer percent of your daily value of sodium. But Smithson points out that those percentages are only based on the 2,300 mg recommended for the general population — people over age 51, African Americans, and those with high blood pressure, diabetes and chronic kidney disease should curb their intake to 1,500 mg of sodium a day. In fact, those “special populations” add up to the majority of adults, according to the CDC — and that means you’ll need to calculate your own daily values at the store.
Total Carb
Despite their bad rap, carbs are an important nutrient, and a key source of energy for the body. (Complex carbohydrates, which include whole grains, are the healthier pick over refined or simple carbohydrates, according to the NIH).
Carb counting is important for people with diabetes, Smithson explains, as carbohydrates raise blood glucose levels.
Fiber
Plenty of dietary fiber is important for maintaining intestinal regularity and bowel health, Smithson explains. Other benefits include reducing blood cholesterol levels and controlling blood sugar levels, and assisting in weight loss, according to the Mayo Clinic.
The USDA recommends consuming 14 g of fiber for every 1,000 calories per day, which adds up to 28 g for someone on a 2,000 calorie diet. But no need to do math — the 5 and 20 rule applies again; shoot to pick foods with 20 percent or more of your daily value of fiber. For a list of surprisingly rich sources of fiber, click here.
Sugars
According to the FDA, there’s no percent daily value next to sugar, as no recommendations have been made at this point for how much to eat in a day. But the American Heart Association recommends keeping added sugar consumption to 6 teaspoons a day for women and 9 teaspoons for men. The reality is that the average American is consuming more than 22 teaspoons a day.
So without a percent daily value, you’ll have to do a little math on this one. According to WebMD, each teaspoon of sugar is about 4 g. So that means women should keep daily sugar intake at 24 g or fewer a day, and men should stay at 36 g or fewer. But there is a difference between natural occurring sugars, which can be found in foods like fruits and milk, and added sugars. Unfortunately the labels don’t divide up the two, so Smithson suggests doing a little sleuthing on the ingredient label to look for sugar (or sugar synonyms, such as high fructose corn syrup, maltose or dextrose — check out our complete list of sugar disguises here).
Protein
According to the CDC, about 35 percent of your daily calories should come from protein — that’s about 46 g for adult women and 56 g for adult men. The FDA doesn’t require labels to list percent daily values for protein (unless a claim is made that it’s “high protein”), as most adults and children consume plenty of the nutrient.
Meat may be the most well-known source of protein, but it’s definitely not the only option — for a list of meat-free sources, click here.
Vitamins
Here comes the good end of the 5 and 20 rule — aim to choose foods that have 20 percent or more of Vitamin A, Vitamin C, Calcium or iron, as that means they’re a good source of the nutrient.
Remember that foods within the same category can have widely varying amounts of each vitamin, making comparisons particularly important. Yogurt, for instance, might have anywhere from 15 to 45 percent of your daily calcium requirement, Smithson explains.
These nutrients are only expressed in percent daily values on nutrition labels — aim to get each one to add up to 100 percent. If you’re watching calcium intake, you can calculate mg (women under 50 need 1,000 mg a day and women over 50 need 1,200 mg a day for bone health) by adding a 0 to the end of the percent daily value, Smithson says. If something has, say 15 percent of your daily calcium, that calculates out to 150 mg.
Some ingredient labels also mention B vitamins, such as riboflavin and thiamin, which she says are less of a concern, as we typically don’t have shortages in these. Come to think of it, we’ve never seen a label brag that it’s a “good source of thiamin.”
Category Archives: food nutrition labels
BCAAs: What They Are and Why to Take Them | Breaking Muscle
- “Feels like deca” (quite a famous one for the old-timers).
- “250% greater muscle growth!”
- “The game changer – repartitions nutrients into muscle” (comes in a special BLUE bottle so it must be good.)
Athletes’ nutrient intake, which periodically increases amino acid intake to reflect the increased need for recovery during periods of over reaching, may increase subsequent competitive performance while decreasing the risk of injury or illness.
Nutrition Labels: How To Read Them
The Truth Behind 5 Food Myths
By: Alan Aragon, M.S.
It goes like this: A client looking to lead a healthier life hires me, a nutritionist, to help him improve his diet. I analyze what he’s been eating, factor in his food preferences, and together we create an eating plan that fits his lifestyle and goals. Soon after, he’s noticeably leaner and more energetic—a happy customer.
That’s when the trouble starts. After a coworker asks him for the details of his diet, my client suddenly finds himself in a heated interrogation. Doesn’t your nutritionist know red meat causes cancer? And that potatoes cause diabetes? Shouldn’t he tell you to eat less salt, to prevent high blood pressure?
The upshot: Myths just made my job a lot harder. That’s because nutrition misinformation fools men into being confused and frustrated in their quest to eat healthily, even if they’re already achieving great results. Thankfully, you’re about to be enlightened by science. Here are five food fallacies you can forget about for good.
High Protein is Harmful
Myth #1: “High protein intake is harmful to your kidneys.”
The origin: Back in 1983, researchers first discovered that eating more protein increases your “glomerular filtration rate,” or GFR. Think of GFR as the amount of blood your kidneys are filtering per minute. From this finding, many scientists made the leap that a higher GFR places your kidneys under greater stress.
What science really shows: Nearly 2 decades ago, Dutch researchers found that while a protein-rich meal did boost GFR, it didn’t have an adverse effect on overall kidney function. In fact, there’s zero published research showing that downing hefty amounts of protein—specifically, up to 1.27 grams per pound of body weight a day—damages healthy kidneys.
The bottom line: As a rule of thumb, shoot to eat your target body weight in grams of protein daily. For example, if you’re a chubby 200 pounds and want to be a lean 180, then have 180 grams of protein a day. Likewise if you’re a skinny 150 pounds but want to be a muscular 180.
Sweet Potatoes are Better
Myth #2: “Sweet potatoes are better for you than white potatoes.”
The origin: Because most Americans eat the highly processed version of the white potato—for instance, french fries and potato chips—consumption of this root vegetable has been linked to obesity and an increased diabetes risk. Meanwhile, sweet potatoes, which are typically eaten whole, have been celebrated for being rich in nutrients and also having a lower glycemic index than their white brethren.
What science really shows: White potatoes and sweet potatoes have complementary nutritional differences; one isn’t necessarily better than the other. For instance, sweet potatoes have more fiber and vitamin A, but white potatoes are higher in essential minerals, such as iron, magnesium, and potassium. As for the glycemic index, sweet potatoes are lower on the scale, but baked white potatoes typically aren’t eaten without cheese, sour cream, or butter. These toppings all contain fat, which lowers the glycemic index of a meal.
The bottom line: The form in which you consume a potato—for instance, a whole baked potato versus a processed potato that’s used to make chips—is more important than the type of spud.
Red Meat Causes Cancer
Myth #3: “Red meat causes cancer.”
The origin: In a 1986 study, Japanese researchers discovered cancer developing in rats that were fed “heterocyclic amines,” compounds that are generated from overcooking meat under high heat. And since then, some studies of large populations have suggested a potential link between meat and cancer.
What science really shows: No study has ever found a direct cause-and-effect relationship between red-meat consumption and cancer. As for the population studies, they’re far from conclusive. That’s because they rely on broad surveys of people’s eating habits and health afflictions, and those numbers are simply crunched to find trends, not causes.
The bottom line: Don’t stop grilling. Meat lovers who are worried about the supposed risks of grilled meat don’t need to avoid burgers and steak; rather, they should just trim off the burned or overcooked sections of the meat before eating.
HFCS is Fattening
Myth #4: “High-fructose corn syrup (HFCS) is more fattening than regular sugar is.”
The origin: In a 1968 study, rats that were fed large amounts of fructose developed high levels of fat in their bloodstreams. Then, in 2002, University of California at Davis researchers published a well-publicized paper noting that Americans’ increasing consumption of fructose, including that in HFCS, paralleled our skyrocketing rates of obesity.
What science really shows: Both HFCS and sucrose—better known as table sugar—contain similar amounts of fructose. For instance, the two most commonly used types of HFCS are HFCS-42 and HFCS-55, which are 42 and 55 percent fructose, respectively. Sucrose is almost chemically identical, containing 50 percent fructose. This is why the University of California at Davis scientists determined fructose intakes from both HFCS and sucrose. The truth is, there’s no evidence to show any differences in these two types of sugar. Both will cause weight gain when consumed in excess.
The bottom line: HFCS and regular sugar are empty-calorie carbohydrates that should be consumed in limited amounts. How? By keeping soft drinks, sweetened fruit juices, and prepackaged desserts to a minimum.
Salt Causes High Blood Pressure
Myth #5: “Salt causes high blood pressure and should be avoided.”
The origin: In the 1940s, a Duke University researcher named Walter Kempner, M.D., became famous for using salt restriction to treat people with high blood pressure. Later, studies confirmed that reducing salt could help reduce hypertension.
What science really shows: Large-scale scientific reviews have determined there’s no reason for people with normal blood pressure to restrict their sodium intake. Now, if you already have high blood pressure, you may be “salt sensitive.” As a result, reducing the amount of salt you eat could be helpful.
However, it’s been known for the past 20 years that people with high blood pressure who don’t want to lower their salt intake can simply consume more potassium-containing foods. Why? Because it’s really the balance of the two minerals that matters. In fact, Dutch researchers determined that a low potassium intake has the same impact on your blood pressure as high salt consumption does. And it turns out, the average guy consumes 3,100 milligrams (mg) of potassium a day—1,600 mg less than recommended.
The bottom line: Strive for a potassium-rich diet, which you can achieve by eating a wide variety of fruits, vegetables, and legumes. For instance, spinach, broccoli, bananas, white potatoes, and most types of beans each contain more than 400 mg potassium per serving.
7 Strategies to Satisfy Hunger and Lose Weight
By: David Schipper
Recently, Cornell University researchers asked a group of people a simple question: “How do you know when you’re through eating dinner?”
The answer might seem obvious. After all, doesn’t everyone push the plate away when they feel full? Well, no. The leanest people do, according to the scientists, but people who are overweight rely more on what are known as “external cues.” For example, guys packing a few extra pounds tend to stop eating when . . .
1. Their plates are clean.
2. Everyone else in their group is finished.
3. The TV show they’re watching is over.
Unfortunately, these cues have nothing to do with how they feel physically. “People’s brains are often out of touch with their bodies,” says C. Peter Herman, Ph.D., a University of Toronto expert on appetite control. “And when eating becomes mindless, overeating becomes routine.”
The key player in all of this appears to be a region of your brain called the left posterior amygdala, or LPA. This area monitors the volume of food in your stomach during a meal. Fill your gut to a comfortable level, and the LPA tells your brain to drop the fork. Trouble is, it delivers that information at dial-up speed in a DSL world. “Many men consume calories faster than their bodies can say, ‘Stop!'” explains Herman. “So they look to external cues to guide their consumption.”
The bottom line is this: To shrink your gut, you need to start listening to it. We’ve scoured the science and tapped the top experts to help you learn how to do just that. Use these seven simple strategies, and you’ll fill up without filling out.
Sit Down to Snack
Turns out, the trappings of a formal meal make you think you’re eating more than you actually are—and that may boost satiety levels. A 2006 Canadian study found that when people ate lunch while sitting at a set table, they consumed a third less at a later snack than those who ate their midday meals while standing at a counter.
Think of it as the Zen of eating: “If you treat every dining experience with greater respect, you’ll be less likely to use your fork as a shovel,” says sports nutritionist and behavioral psychotherapist Lisa Dorfman, M.S., R.D. “And that includes snacks as well as your three squares.”
Turn Off the Tube
University of Massachusetts researchers found that people who watched TV during a meal consumed 288 more calories on average than those who didn’t. The reason: What you’re seeing on television distracts you, which keeps your brain from recognizing that you’re full.
Slow Down and Savor
“Pay close attention to those first three bites, which people usually wolf down due to excitement,” says Jeffrey Greeson, Ph.D., a health psychologist at Duke Integrative Medicine. In fact, mimic a food critic: “Examine the food’s texture, savor the flavors in your mouth, and then pay attention and feel the swallow,” he says. “Psychologically, this form of meditative eating boosts satiety and promotes a sense of satisfaction for the entire meal.”
While you’re at it, try spicing up relatively bland fare, such as scrambled eggs, with hot sauce or smoked paprika. “Hot, flavorful foods help trigger your brain to realize you’re eating,” says Dorfman.
Take a Bite, Take a Breath
University of Rhode Island researchers discovered that consciously slowing down between bites decreases a person’s calorie intake by 10 percent. “Breathing helps you gauge how hungry you are, since it directs your mind toward your body,” says Greeson. “It’s also quite practical, since you can do it throughout a meal and not draw attention to yourself in a social situation.”
Don’t Share Your Food
Researchers at the State University of New York at Buffalo observed that men who ate with a group of buddies downed 60 percent more calories than when they ate with a spouse or girlfriend. That’s because people often match their intake of food to that of their dining partners.
Of course, you shouldn’t have to sit home on guys’ night out. Choose one reasonable entrée for yourself, and skip the communal foods—bread, nachos, wings, and pizza, for example—which encourage you to take your eating cues from pals.
Keep a Food Journal
It’s an effective way to remind yourself how much you’re eating over the course of a day. But it doesn’t need to be complicated: University of Pittsburgh scientists found that dieters who simply wrote down the size of each meal (S, M, L, XL) were just as successful at losing weight as those who tracked specific foods and calorie counts.
One useful addition: Detail the motivation behind your eating habits. “Were you really hungry or just blowing off steam before bedtime? Recognizing that you weren’t feeling true hunger reinforces the idea of listening to your body,” says Dorfman.
Don’t Trust the “Healthy” Menu
You’re likely to underestimate your meal’s calorie count by about 35 percent, according to a new study published in the Journal of Consumer Research. The best approach is to check the restaurant’s nutrition guide before you order. A University of Mississippi study found that people consumed 54 percent fewer calories when they used this simple strategy.
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