Cracking the Food Label Code

Today, it was said “that you have to have a P.H.D to be able to read food labels and decipher fact from marketing”. While this might seem exaggerated, misreading food labels can be what stands between you and your weight loss/health goal.  Cracking the Food Label code does not have to be hard. Let me see if I can simplify it for you.  Below is a typical food label and what I recommend that you look at when deciding on whether or not you are going to purchase a product.

Serving Size: It is important to look at the serving size of packaged foods to avoid unwanted calories, especially when you are trying to lose weight. Many companies will decrease the serving size to make the calories look more appealing. If you are not careful, you will consume more of the product thinking it is low calorie when in a normal serving it is not.

Servings per Container: It is good to know how many servings are in a package to help you better visualize what 1 portion is of the product. When you see that there are more than 5-10 servings in a package you know that you will need to be more aware of your serving size. The foods that are adding to America’s waist line are the foods that it is the easiest for us to overeat. This is why carbohydrates often get blamed for Americans being overweight. It is not the carbohydrates themselves, it is the fact that it is easier to overeat on them.

Calories:  It is always good to know how many calories you are consuming. However, be careful. Just because a food is low in calories does not mean it is healthy for you. Many low calorie foods do not contain any fiber and/or nutrition. As a result, every calorie you consume, you absorb. High fiber foods might appear to have more calories, but because of the fiber content you do not absorb all of the calories. Remember fiber is like nature’s vacuum, it cleans out excess.

Total Fat Calories: Remember that your fat calories should only account for 20- 30% of your total daily calories. If you take the fat calories and divide by 9 this should be the number that is next to the amount of total fat grams. Remember that 1 gram of fat contains 9 calories. As a result, usually the more fat grams in a product the more overall calories it has.

Total Fat Grams: Remember that 5 grams is 1 serving of fat. Your total daily fat grams should be between 35 to 65 grams per day for most calorie ranges. As a result, you need to take your daily fat recommendation and divide it by the amount of meals that you normally consume in a day. This should be the max amount of fat grams that you consume at one meal. Ex: 1500 calories diet = 50 grams fat divided by 3 meals/day= MAX 16 grams of fat per meal.

Total Fat Percentage%: The percent daily value is based on a 2000 calorie diet. Some people need to eat more than this, but a majority of people should eat less. The % Daily Value is a reference point and cannot be 100% used in deciding a healthy versus non healthy food. Usually if a product states that there is 5% or less of the % daily value of fat than the product is considered a low fat product. If it is 20% or more of the percent daily value of fat than the product is considered a high fat product.  

Saturated Fat Grams: Saturated fat is the second worst type of fat there is when it comes to health. The saturated fat grams represent how much of the total fat in the product comes from saturated fat specifically. Any fat grams unaccounted for are most likely from mono- or poly- unsaturated fats. Too much consumption of saturated fat will encouraged the liver to make more total and LDL (bad) cholesterol. As a result, a diet high in saturated fat has been associated with heart disease.  Remember saturated fat is usually solid at room temperature.

Saturated Fat Percentage%: It is recommended that you consume 10% or less of your total daily calories from saturated fat.

Trans Fat Grams:  Trans Fat is the worst type of fat for you. It is recommended that you avoid all Trans Fat. Trans Fats are made when you change vegetable oil into a semi-solid fat. Trans Fat has also been shown to increase bad cholesterol and risk for heart disease. There are different types of Trans Fat. Some are man-made, such as partially hydrogenated and hydrogenated oils, and some others are found in animal products, such as meat, cheese, butter and dairy products that contain fat. Keep in mind that even if a product claims to be” Trans Fat free” this means that there could still be ½ gram of Trans Fat per product serving .

Cholesterol: It is recommended that most people consume less than 300 mg of cholesterol a day. If you have Diabetes or known heart disease it is recommended that you only consume 250 mg of cholesterol a day.

Sodium: It is recommended for most Americans to consume 2500 mg or less of sodium per day. If you have Diabetes or known heart disease it is recommended that you only consume 1500-2000mg of sodium per day. If you have high blood pressure, consuming too much sodium can make it worse. Eating less sodium (salt) is a good idea for everyone.

Total Carbohydrates grams: It is recommended for most women to eat 45-60 grams of Carbohydrate per meal and for men to eat 60-75 grams of Carbohydrate per meal.  Carbohydrates should make up 45-55% of your total daily calories. Remember that 1 gram of Carbohydrate is 4 calories, which is also true of 1 gram of Protein.

Dietary Fiber grams: It is recommended that each product contain more than 4 grams fiber per serving. See my previous blog on the benefits of fiber to review why the higher the fiber a product the better.

Sugar Grams: Do NOT pay attention to the amount of sugar in the product. As long as you are paying attention to the total amount of carbohydrate you are seeing the big picture. Usually products that contain a lot sugar will be high in carbohydrates. If a product is high in sugar, most of the time it is considered a refined/simple Carbohydrate and should be eaten sparingly.

Protein:  Remember that 7 grams of protein is 1 ounce. Your total daily protein grams should be between 63 to 105 grams per day for most calorie ranges. As a result, you need to take your daily protein recommendation and divide it by the amount of meals that you normally consume in a day. This should be the max amount of protein grams that you consume at one meal. Ex: 1500 calories diet = 75 grams protein divided by 3 meals/day= MAX 25 grams (3.5 ounces) of protein per meal. Remember that your recommended daily protein intake includes ALL dietary protein; animal and plant. It is recommended that Protein make up 20-30% of your total daily calories. Remember that 1 gram of Protein is 4 calories, which is also true of 1 gram of Carbohydrate.

Vitamins and Minerals %:  As I have said before, the percent daily value is based on a 2000 calorie diet. Some people need to eat more than this, but a majority of people should eat less. The % Daily Value is a reference point and cannot be 100% used in deciding a healthy versus non healthy food. Usually if a product states that there is 5% or less of the % daily value of a nutrient than the product is considered low in that nutrient. If it is 20% or more of the percent daily value of a nutrient than the product is considered high in that nutrient.

Allergens: These are listed here for people who have food allergies.  The most common allergens listed are peanuts, milk, wheat, gluten, soy and lactose.

Sugar Alcohols: This is not required to appear on the food label so you might not see it on a majority of the food labels you read. However, I recommended that you read the ingredients list carefully to see if the product does contain sugar alcohols. Sugar alcohols are a man made chemical. They are known to have a laxative effect and increase gas, bloating and stomach discomfort. Sugar Alcohols are any word in the ingredients list that ends in –TOL. Examples: maltitol, lactitol, sorbitol, xylitol, mannitol and erythritol.  Isomalt, glycerol, and hydrogenated starch hydrolysate are also types of sugar alcohols. There are some sugar substitutes that use sugar alcohols as their sweetening agent. You have to read the ingredients list to find this.

Whole Wheat VS not Whole Wheat: To verify that a product is truly whole wheat, you want to make sure that the first ingredient listed says the word “WHOLE”. For example, it might say whole wheat bread or whole grain flour.  If you see the words enriched or bleached or unbleached wheat flour, the product is not a whole wheat product. It should be your goal to make a majority of the grains you eat whole.

Decoding the food label is a learning process.  Once mastered it can make achieving your weight loss and health goals extremely easy. Beware of all marketing. Remember that companies are trying to sell their product and will say anything to entice you. The food label is always the best place to find the most accurate information to help you make a healthy decision.

XOXO! The Dietnista

It's lunchtime!

Are you keeping track of your food and fluid intake? Remember the only way you can successfully make lifestyle changes is if you understand your daily patterns. The more we understand about our daily patterns the better we are at changing them.  I promise you will be surprised by how many calories you are consuming and how many of them are coming from fat. If you eat out at all it is hard to keep your fat intake at goal. It has always been interesting to me to look up popular meals at different restaurants. You begin to realize the foods that you thought were healthy are actually not and the foods you avoided like the plague are actually not that bad compare to other fast food options.

 This week I am going to give you ideal meals for lunch. Last week I gave you a list of foods that were the secret to weight loss. Hold on to that list because the same list of foods is going to appear in the recommendations for your lunch meals. Look at your daily food and fluid log. How many days in the past 2 weeks have you eaten lunch?  If you skipped lunch, I want you to write down why? Was it lack of time? Not hungry? Not sure what to eat? Skipping lunch to cut back on calories? What?

Ideally, Lunch should be the second largest meal of the day, behind breakfast of course.  In today’s society, lunch is usually the second largest meal; however it is behind dinner not breakfast. Lunch should be consumed 4 to 6 hours after breakfast is eaten. Studies show that lunch is usually the easiest meal to plan for and consume the appropriate amount of calories at.  

If you already eat lunch…..perfect! If not, don’t worry. Let me see if I can give you some guidance on what foods to choose.  It is recommended for most people to consume the following:

2-3 oz of Lean Protein (14-21 grams Protein)

Size of a deck of cards of red meat/size of the palm of a man’s hand and thickness of his palm of chicken or pork/ size of your entire hand and thickness of your palm of fish/ 1 slice of cheese with 2 slices of lunch meat/ ¾ cup of low fat cottage cheese/ 1 can of tuna/18 medium sized oysters

2 Starch/Bread Servings (30 grams Carbohydrate)

2 slices of high fiber, whole wheat bread/ 2/3^rd  cup of whole pasta/ 2/3^rd cup of brown rice/ 1 cup of beans/ 1 cup of corn/ 1 cup of mashed potatoes/ 1 cup of peas/2 corn tortillas/2 whole wheat tortillas/ 12 whole wheat crackers

1 Fruit serving (15 grams Carbohydrate)

Small apple/Clementine/15 grapes/10 cherries/half of a small banana /half of an orange or grapefruit/1 cup of berries/small peach or plum/any fruit that is the size of a tennis ball or can fit into a tennis ball

1 Fat serving (5 grams of added fat)

2 tsp of peanut butter/6-10 nuts/2 TBS light cream cheese/2 pecans or walnuts/1 wedge of light laughing cow cheese/1 oz or an 1/8^th  Avocado/ 1 TBS of light margarine/ 2 tsp of regular mayonnaise/ 1TBS of reduce fat mayonnaise/ 1 tsp of any oil/ 2 TBS of reduced fat salad dressing/ 1 TBS of regular salad dressing/ 1 TBS of sunflower seeds/ 1 slice of bacon/ 1 tsp of butter/ 2 TBS of coconut/ 1 TBS of cream cheese

Free Veggies (as many as you want as long as they are not fried or covered in fat)

Artichokes/Carrots/Okra/Tomato/Veggie Juice/ Artichoke Hearts/Celery/Onions/Turnips/Asparagus /Cauliflower/Pea Pods/Water Chestnuts/Green beans/Cucumber/Peppers (all)/Watercress/Bean Sprouts/Eggplant/Salad greens/Zucchini/Beets/Green onions or scallions/Sauerkraut/Kale/Broccoli/ Kohlrabi/Spinach/Greens (all)/Brussels Sprouts/Leeks/Summer Squash/Radishes/Cabbage/Mushrooms Tomatoes (all)/Bok Choy/Bamboo Sprouts/Chayote/Jicama/Daikon/Rutabaga

Enjoy your meal!

XOXO! The Dietnista

The Ultimate Secret to Weight Loss - Foods You Can Eat All You Want!

Happy New Year!!!!

Can you believe it is 2012? It amazes me how fast time flies. It is during this time of year that most people begin to reflect on their goals and resolutions, as I talked about in last week’s blog.  It is a time that reminds people that for every day that passes that they do not take care of themselves, they increase their risk of being diagnosed with health problems such as Type II Diabetes, high cholesterol, high blood pressure, fatty liver disease and cancer. The frustrating thing is 4 out of 5 of these diseases can be prevented.  The time is now to take charge of your health! Any little changes that you make in your weight, diet and exercise routine can help improve your overall health. Over the past 2 months, we have talked about the importance of breakfast and reviewed healthy meal ideas to start your day. Now we are going to look into the recommended meal pattern for the rest of your day.

One of the hardest parts to weight loss is the feeling of hunger. Most people do not feel physically or emotionally comfortable when their stomach is growling or uneasy. As a result, they give in and over consume calories. You have to remind yourself that the calories you currently consume fuels your current size. As a result, fewer calories consumed should fuel a smaller you. This means that we have to help you to get through those times of discomfort.

I am going to give you a list of foods that you can eat all you want, all day long, non-stop and not worry about calories. This list is the secret to weight loss and weight maintenance. The only catch is that they cannot be fried and you have to limit or avoid adding fat to them. Examples of added fat are butter, margarine, all oils, cheese and salad dressing. They can be eaten raw or cooked. They can come from fresh, frozen or canned sources. If you purchase them in a can, try to wash them off before cooking them to limit the amount of sodium they might contain.  Consuming large amounts of the following foods will help to lower your blood pressure, bad cholesterol levels and decrease your risk of most cancers. They can be consumed with meals and in between meals to help limit hunger pangs.  

Are you ready for the list? Here it is…

Artichokes	Carrots
Artichoke Hearts	Celery
Asparagus	Cauliflower
Green beans	Cucumber
Bean Sprouts	Eggplant
Beets	Green onions or scallions
Broccoli	Kohlrabi
Brussel Sprouts	Leeks
Cabbage	Mushrooms
Bamboo Sprouts	Chayote
Okra	Tomato/Veggie Juice
Onions	Turnips
Pea Pods	Water Chestnuts
Peppers (all)	Watercress
Salad greens	Zucchini
Sauerkraut	Tomatoes (all)
Kale	Greens (all)
Spinach	Radishes
Summer Squash	Bok Choy
Jicama	Daikon
Rutabaga

The only people, who should eat some of the above foods with caution, or consistency, are people who take anticoagulant medications to aid in blood thinning, such as Coumadin or Warfarin.  If you take any of these medications, I recommend that you talk to a Registered Dietitian so that they can explain to you the recommended dietary modifications when taking anticoagulants.  The general recommendations are to be consistent with your Vitamin K consumption on a regular basis. This means you can eat foods that contain vitamin K, you just have to be consistent on the amount that you consume on a daily basis. Too much, or inconsistent amounts of Vitamin K can limit the effect of the drug. Females who take Coumadin or Warfarin should restrict their average Vitamin K consumption to 90 mcg, while male adults should not consume more than 120 mcg, if they want to avoid unnecessary consequences. Vitamin K is usually found in green leafy vegetables like the above, which is why I bring this to your attention. If you do not take Coumadin or Warfarin, then you have nothing to worry about.

Bon Appétit!  Use these foods at meals, and snacks to help fill you up. You can mix them into your dish or eat them by themselves. You can literally go to the store and get one of the steamable bags of these specific vegetables that contain no sauce, eat all you want and still lose weight.

Good luck with your New Year’s resolutions! Don’t forget to follow me on Facebook and Twitter!

Until next week…

XOXO! The Dietnista