Are you working hard to understand all the difficult terms on the nutrition label? Fear is not because you are not alone. Saturated fat, trans fat, partially hydrogenated oil, carboxymethyl cellulose, sodium hexametaphosphate, maltodextrin... these are too much. We want to help you understand the food you are eating so you can know if you are eating healthy.
People look at nutrition labels for different reasons. Whatever the reason, it is always a good idea to know what your body is. Take a moment to read the nutrition label before you jump to the ingredients. Below are the details that the nutrition label needs to know.
Service size: from
Start by looking at the serving size, which is an accurate measure of all calories, fat, sugar or sodium. For example, if the serving size is a cup, then all quantities apply to the measurement. If you eat 2 servings, it is 150 calories per serving. It is possible that a package, bag or bottle of stuff is not a serving.
Heat: from
The next one that people see, usually the most prominent is calories. The amount of calories is converted to the energy obtained from the serving size. Many Americans consume too much calories due to partial distortion. The calorie portion of each nutrition label can help people calculate calories if they try to lose weight. In the average American diet, the standard daily calorie intake for adult women is 1,800-2,200 calories, and the adult male calorie intake is 2,000-2,500 calories. These are average calculations based on changes in physical activity and health. from
Remember: from
If you want to lose weight, it's best to eat 1,200-1,500 calories a day.
Sodium: from
Americans eat too much salt on average. Your maximum daily sodium intake should not exceed 2,300 mg [approximately 1 teaspoon]. If you are 40 years of age or have high blood pressure, it is recommended to take 1,500 mg of sodium or less per day. It is best to avoid as much salt as possible because excessive salt consumption can lead to heart disease, high cholesterol, high blood pressure or atherosclerosis. If you add salt to your food, natural salt is better for you than regular salt.
Fat: from
Have good fat and bad fat. Of course, the right amount of fat is acceptable. If it contains saturated fat or trans fat, you want to put things back on the shelf. Both of these can result in elevated LDL [bad] cholesterol levels and decreased HDL [good] cholesterol levels. When searching for fat on the nutrition label, be sure to check the list of ingredients. Due to the label vulnerabilities, the company can add 0.5 grams of trans fat per serving, even if the product says it is fat free. from
How to check: from
Check the ingredients to see if there is any hydrogenated oil. If available, the product contains some trans fats.
Sugar: from
Sugar has many names, so double check the names in the ingredient list, such as galactose, dextrose, fructose or glucose. Also add sugar or sweeteners such as aspartame and high fructose corn syrup, which should be avoided. Natural sweeteners such as stevia or organic agave are the best. Sugar can add flavor to less likely foods. They may be unhealthy cereals or salad dressings. So be careful of the hidden sugar.
Carbohydrates: from
Sugar, fiber and refined carbohydrates [avoid these] are carbohydrate umbrellas. Carbohydrates are a good source of energy if you choose the right food. Complex carbohydrates found in whole grains or fruits and vegetables are better for you than refined carbohydrates. If you add fiber fruits and vegetables to your diet, you can help improve digestion, increase energy levels, and you will eat less because you will feel fuller.
Vitamins and minerals: from
Most Americans don't have enough vitamins A and C. Pay attention to these and make sure you get your daily dose. You can also eat fresh fruits and vegetables to ensure [if not more than] most of the vitamins and minerals you need every day, which are essential for your health. Potassium, magnesium, calcium and iron are good minerals, some of which are found in many foods such as avocados, dark green leafy vegetables, raw nuts and seeds, or bananas. You can also take herbal supplements to get the vitamins and minerals you need.
Ingredients: from
There are reasons for the ingredients on the label, and they are also small for a reason! Many people ignore these ingredients, some of which may be harmful to your health. First list the most prominent ingredients in the food. If this ingredient is too difficult to pronounce, we recommend staying away from it. Look for a short list of ingredients with easy to understand ingredients.
It takes a lot, but hopefully it will help you better understand the nutrition label. If you have any questions about what is best for consumption/avoidance, please feel free to email us or call us. We are here to help.
Orignal From: How to understand nutrition labels
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