Demystifying Food Labels

Are you confused when reading a food label?  You’re not alone!  Food labels can be overwhelming and deceptive.   Learning to decipher the information will enable you to make healthier choices.  I provided a food label below, but grab one of your own food items and analyze while reading the information below.

We are going to look at the top portion of the label first.  This will take a little bit of time, so be patient.  I will be referring to the label at the bottom of this post. 

CALORIES:

Many people look at the calories of a product and think it only contains150 calories, but they neglect to check out the serving size.  The label below shows a serving size is ½ cup and a total of 13 servings.  If you eat the entire package, you will consume 1950 calories!   

FAT :

The product has 3 grams of total fat and 0.5 grams saturated fat.  Saturated fat assists in increasing cholesterol and should be limited to 10% of your total daily calories.  A gram of fat contains 9 calories, so this product contains 27 fat calories - 9 calories X 3 grams = 27.  

The label shows this product contains zero trans fat.  Trans fat, also known as partially hydrogenated oil is a liquid unsaturated fat manufactured to become a solid saturated fat.  The process of hydrogenation was developed by food manufacturers to make an unsaturated fat solid at room temperature in order to prolong product shelf life (Muth, 2010).  “Trans fatty acids have been implicated in the development of coronary heart disease, as well as elevating the risk of diabetes” (Schlenker & Roth, 2011, 67). A product may say it has NO trans fat as long as it contains less than 0.5 grams!  This is when it’s important to read the ingredient list:  look for the words “partially hydrogenated oil.”  If those words are listed the product contains trans fat!  It is recommended we avoid trans fat.

Cholesterol:

Too much cholesterol can lead to heart disease.  It is recommended to consume 300 mg. or less each day.

Sodium (also known as salt):

Salt has shown to increase blood pressure which increases the risk of heart disease.  American Heart Association (AHA) recently lowered their recommended consumption from 2300 mg per day to 1500 mg. per day (AHA, 2013). 

Carbohydrates:

They are the body’s preferred energy source.  Starch and sugar are the two types of digestible carbohydrates – they are found in plant foods.  Fiber is the undigested material found in whole grains, fruits, vegetables, and legumes. 

 

Check out the label below.  You will find total carbohydrates, but more importantly the grams of fiber a product contains and the grams of sugar (includes natural occurring and added sugars).  Four grams of sugar equals approximately 1 teaspoon!  If a product contains 12 grams of sugar per serving you will consume 3 teaspoons of sugar each serving!   AHA recommends consuming not more than 6 teaspoons of sugar a day for women and no more than 9 teaspoons a day for a man (AHA, 2013).  A gram of carbohydrates contains 4 calories, so this product contains 108 carbohydrate calories:  27 grams of carbohydrates X 4 calories = 108.

Protein:

Many American’s receive protein in the source of meats.  Other sources of protein include soy, dairy, eggs, beans, grains, nuts, and cereals.  A gram of protein contains 4 calories.  This product contains 20 protein calories:  5 grams X 4 calories = 20.

Vitamins/Minerals:

This section shows the percentage of vitamins and mineral provided in a product based on a 2,000 calorie diet. 

Daily Values:

The percentages shown on the right hand side of the label is based on a 2,000 calorie diet.  These percentages will vary depending on whether you consume more or less calories each day.

Ingredient List: 

It may be even more important to read the ingredient list so you are not tricked by a deceptive label.  Many labels will say NO TRANS FAT, but when reading the label you will see “partially hydrogenated oil” which means it does contain trans fat.  You will no longer be fooled!  Manufacturers are required to list ingredients in order of quantity.   

Salt and sugar are often known by many different names.  Salt is often listed as: sodium benzoate, disodium, or monosodium glutamate [MSG] (AHA, 2013).  Sugar can also be seen listed as: high-fructose corn syrup or corn syrup, agave nectar, barley malt syrup or dehydrated cane juice, molasses, can sugar, honey, raw sugar, syrup, fruit juice concentrates, as well as names ending in “ose” such as maltose or sucrose (AHA, 2013).

This is a lot of information.  Taking the time to read food labels will get easier with time and help you make healthier food choices.   

 

 

References:

American Heart Association. (2013). Sodium (salt or sodium choloride).

     Retrieved from: http://www.heart.org/HEARTORG/GettingHealthy/   

     NutritionCenter/ HealthyDietGoals/Sodium-Salt-or-Sodium-Chloride  

     _UCM_303290_Article.jsp

American Heart Association. (2013). Sugars 101: need to reduce added

     sugar. Retrieved from:  http://www.heart.org/HEARTORG/Getting  

     Healthy/ NutritionCenter/Sugars-101_UCM_306024_Article.jsp

American Heart Association. (2013). Understanding food labels and

     Ingredients. Retrieved from: http://www.heart.org/HEARTORG/ 

    GettingHealthy/WeightManagement/LosingWeight/Understanding-

    Food-  Labels-and-Ingredients_UCM_433234_Article.jsp

Muth, N. (2010). Nutrition. In D. Green & C. Bryant (Eds.), Ace’s essentials

     of exercise science for fitness professionals (158-197). San Diego, CA:

     American Council on Exercise.

Schlenker, E.D. & Long, S. (2011). Williams’ essentials of nutrition & diet

    therapy, 10^th Edition. St. Louis, MO: Mosby Elsevier.

Enjoy a Cup of Coffee without Guilt

Do you enjoy a cup (or two) of coffee in the morning?  I do!  I’m happy to report caffeine has some valuable health benefits!  Remember, it’s caffeine that provides the benefits, so avoid all the high caloric fancy drinks.  A 16 oz. cup of coffee contains only two calories; while a 16 oz. flavored latte with 2% milk contains 250 calories and 6 grams of fat!   

The facts:

Several studies have shown caffeine to be beneficial in protecting cognition during aging and decreasing the risk of Alzheimer’s disease (Cao et al, 2011; Arendash & Chuanhai, 2010). 

“Several cross-sectional human studies have reported that caffeine/ coffee consumption in both young and normal aged adults are associated with better cognitive performance” (Arendash & Chuanhai, 2010).

Women who drink coffee are slightly less likely to develop heart failure than those who do not and about 25% less likely to have a stroke than non-coffee drinkers (Harvard News Letter, 2011). 

Men and women who drink coffee are less likely to develop blood clots than those who do not drink coffee (Harvard News Letter, 2011).

“Drinking a few cups of coffee a day was linked to lower rates of estrogen-negative breast cancer, type 2 diabetes, and aggressive prostate cancer “(Harvard News Letter, 2011, para. 7).

Coffee is high in dietary phenols which are antioxidants (Cao et al, 2011).

Coffee has anti-inflammatory properties thought to be responsible for reported reduction of heart disease and several cancers (Cao et al, 2011).

Caffeine at moderate doses (1-3 mg_kg-1) increases metabolism and is a proven ergogenic aid (Tunnicliffe, Erdman, Reimer, Lun, & Shearer, 2008). 

A study found coffee to improve performance and endurance during prolonged exercise, as well as enhance short-term, high intensity performance, enhance concentration, reduce fatigue, and increase alertness (Palmer, 2011).

Coffee effects people differently, so moderation and common sense are important.   People who experience jitters or anxiety should reduce or eliminate their consumption.  Also, most people should enjoy their coffee prior to the late afternoon to avoid sleep problems.  While moderate coffee consumption can be enjoyable and provide health benefits, it is important to remember that adding sugar and milk increases calories.  Be aware of using creamers with unhealthy ingredients - especially partially hydrogenated oils (trans fats).

References:

Arendash, G. W., & Chuanhai, C. (2010). Caffeine and Coffee as Therapeutics Against

     Alzheimer's Disease. Journal Of Alzheimer's Disease, 20117-126. doi:10.3233/JAD-

     2010-091249

Cao, C., Wang, L., Lin, X., Mamcarz, M., Zhang, C., Bai, G., & ... Arendash, G. (2011).

     Caffeine Synergizes with Another Coffee Component to Increase Plasma GCSF:

     Linkage to Cognitive Benefits in Alzheimer's Mice. Journal Of Alzheimer's Disease,

     25(2), 323-335.

Palmer, S. (2011). Coffee Offers Potential Health Perks. Environmental Nutrition,

     34(12), 2.

Tunnicliffe, J. M., Erdman, K., Reimer, R. A., Lun, V., & Shearer, J. (2008).

     Consumption of dietary caffeine and coffee in physically active populations:

     physiological interactions. Applied Physiology, Nutrition & Metabolism, 33(6), 1301-

     1310. doi:10.1139/H08-124

Something Is Better Than Nothing

It’s unfortunate, but health is often taken for granted until it is compromised.  More than one-third of adults in the Unites States are obese; increasing the risk of chronic diseases, including heart disease, type 2 diabetes, stroke, and certain types of cancers (Center for Disease Control, 2012, para. 1).  Almost one in ten deaths are caused by obesity or overweight (Harvard Men’s Health Watch, 2012, p. 5). 

Adhering to daily physical activity is the most beneficial lifestyle choice for increasing longevity (Matheson et al., 2011, p. 1272).   The risk of developing a chronic disease can be decreased through diet and exercise (Matheson et al., 2011, p. 1272).   

How much exercise is necessary to increase health?  You only have to perform a minimum of 2 hours and 30 minutes a week of moderate intensity physical activity to improve health (U.S. Department of Health & Human Services [HHS],2008).  However, to receive more extensive health benefits you should increase aerobic physical activity to 5 hours of moderate-intensity physical activity or 3 hours of vigorous-intensity physical activity (HHS, 2008). 

The first few weeks of an exercise program are the hardest!  I’ve maintained a regular exercise program for over 30 years and I still remember struggling in the beginning.  It’s important to set yourself up for success.  When I first started taking aerobic classes I attended at the same time every day to create a habit.  It’s also good to try different types of exercise so you don’t get bored.  If it’s been awhile since you’ve exercised or you’ve never exercised I recommend you start out walking 10-20 minutes every day.  It won’t be long before you notice you feel better, have more energy, feel less stressed and sleep better. 

 Exercise is my prescription for health, make it yours too!

 References:

Center for Disease Control. (2012). Adult obesity facts. Retrieved from:

      http://www.cdc.gov/obesity/data/adult.html

Matheson, G. O., Klüg, M., Dvorak, J., Engebretsen, L., Meeuwisse, W. H., Schwellnus, M., &

     Weiler, R. (2011). Responsibility of sport and exercise medicine in preventing and managing

     chronic disease: applying our knowledge and skill is overdue. British Journal Of Sports

     Medicine, 45(16), 1272-1282. doi:10.1136/bjsports-2011-090328

U.S. Department of Health and Human Services. (2008). Physical activity guidelines for

     Americans. Retrieved from: http://www.health.gov/paguidelines/guidelines/summary.aspx

Do It For You!

Do you want to lose weight?  Will losing weight improve your health?   Will losing weight change the way you feel about yourself? 

What has prevented you from losing weight in the past?  Is it fear of failing?  Think about this quote for a minute.  It’s helped me face a few of my own fears.

 “What would you do if you knew you could not fail?”

Whether you’re trying to lose 10, 20, 50, or 100 pounds you have to be ready for change – ready to make a commitment to change!  The first change occurs in the mind.  Change the way you think - instead of saying “I can’t,” start saying “I CAN!”  Second, surround yourself with a strong support system including family, friends, and coworkers.

Decreasing weight by only five to ten percent will likely have a positive influence on health (Center for Disease Control, 2011, para.6).  However, a restrictive diet is not a long-term solution by itself for body composition and health improvements.  In fact, fifty percent of individuals who lose weight by dietary restrictions alone regain their weight (Lockwood et al., 2008, p. 2). 

Exercise alone is also not an effective method for weight loss, however it does improve cardiovascular fitness and body composition, specifically decreasing body-fat and increasing lean muscle mass (Lockwood et al, 2008, p. 2).  Exercise (aerobic and resistance training) and caloric restriction have proven to provide the best means for improving body-fat mass reduction and body composition (Hansen, 2007, p. 43).  Lifestyle behavior choices create success and support the maintenance of weight loss.

Are you ready to lose weight and live a healthier lifestyle?  You can get started by moving more (walk during your lunch hour) and eating better (half your plate vegetables)!  If possible, I recommend setting an appointment with a certified personal trainer who will help you set realistic, attainable goals, provide you with sound nutritional information, and teach you proper exercise techniques.  Reaching and maintaining a healthy lifestyle can only happen when your mind and body are in synch.   

 CAN YOU MAKE A HEALTHIER CHOICE TODAY?

DO IT FOR YOU!

BELIEVE YOU CAN!

 References:

 Center for Disease Control. (2011). Losing weight: even modest weight loss can

    mean big benefits.

 Hansen, D., Dendale, P., Berger, J., Van Loon, L. C., & Meeusen, R. (2007). The

    Effects of Exercise Training on Fat-Mass Loss in Obese Patients During Energy

    Intake Restriction. Sports Medicine, 37(1), 31-46.

 Lockwood, C. M., Moon, J. R., Tobkin, S. E., Walter, A. A., Smith, A. E., Dalbo, V.

     J., & ... Stout, J. R. (2008). Minimal nutrition intervention with high-protein/

     low-carbohydrate and  low-fat, nutrient-dense food supplement improves

     body composition and exercise benefits in overweight adults: A randomized

     controlled trial. Nutrition & Metabolism, 51-15.doi:10.1186/1743-7075-5-11

Eliminate Nutrition Confusion

Confusion abounds when speaking of proper nutrition.  Low-carb, low-fat, high protein, liquid diets – so many choices!  A diet including a wide range of vegetables, fruits, lean protein sources, whole grains, and a small amount of healthy fat is appropriate for most people.  Choosing real food over packaged foods is always a healthier choice.  Proper nutrition should be approached on an individual basis and those with a medical condition should seek counsel from their physician or registered dietician.  

Eat breakfast!  Many people, especially women think they will save calories by skipping breakfast, but most end up making up for the calories or eating more by the end of the day.   Oatmeal (not packaged with sugar) and blueberries is a quick breakfast.  I love to add a tablespoon of peanut butter – yum!  Small changes, such as swapping  shredded wheat for frosted flakes increases fiber and decreases sugar consumption.  Add fruit and nonfat or low-fat milk and the day is started with a balance of carbohydrates, protein, and fat.  Food is not the enemy and dieting is not the answer to decreasing one’s waistline.  Learning to eat healthy and choosing to make better choices are appropriate actions to follow when improving one’s lifestyle. 

 Making healthier nutritional choices today is the best form of preventative care!

Women - Get Toned with Muscle!

The majority of men I train have a goal of increasing muscle, while my female clients want to be more “toned.”  Well, “toned” means MUSCLE!  One cannot be toned without muscle.   Women are more likely to perform cardiovascular activity and exclude strength training.  Cardiovascular exercise is definitely beneficial, but it is just one component of an exercise program.  To increase muscle (aka being toned) you have to work your muscles harder than what they are accustomed to working.  I’ve had clients who want to lift three pound dumbbells during a personal training session, but they lift 25 pounds of dog food or 10 pounds of gardening soil throughout the week.  The three pound dumbbell will do nothing to improve their fitness level since they are already working harder while performing their daily activities. 

 The secret (it’s not really a secret) to looking toned is to increase muscle!  Women are often reluctant to strength train due to the fear of getting big and bulky muscles.  Fear not!  Most women do not

produce enough testosterone or have the genetics to become bulky.

I recommend strength training two or three days a week (make sure to have a rest day between workouts) - perform 8-10 different exercises (work the major muscle groups).  For the first week or two just do 8-15 repetitions for each exercise (this is called a set).  If you can lift more than 15 repetitions the weight is too easy and you should lift a heavier weight.  Pick up a weight, if it’s too light, pick up a heavier weight.  Don’t pay attention to the number, pay attention to how it feels.  The last few repetitions should be challenging, but always done in good form.

I like to use cotton and pennies to illustrate the difference between fat and muscle.  Let’s say I have 15 cotton balls that represent fat.  They are light, fluffy, and take up space.  Now, I have 15 pennies.  They are firm, compact, and take up a lot less space than the cotton!  What would you rather have – cotton or fat?  I’d rather have a lot of pennies! 

Muscle also burns more calories than fat.  One pound of fat only burns approximately 2 calories per day while one pound of untrained muscle burns approximately 5.8 calories per day; one pound of trained muscle burns 7.3 calories per day (Bryant & Green, 2010).

 

References:

Bryant, C.X., & Green, D.J. (2010). ACE personal trainer manual (4^th ed). San Diego: American

     Council on Exercise.

Dirty Dozen and Clean Fifteen Lists - 2013

Did you make a decision to eat healthier this year?  An easy way to increase nutrients is to eat more fruits and vegetables.  I love summer produce and look forward to eating all the delicious fruits and vegetables available this time of year.  I planted two tomato plants and I ate my first juicy homegrown organic tomato with some avocado for lunch – YUM! 

Pesticides are used by farmers to keep insects from attacking crops, but they can also be a cause of concern when it comes to one’s health.  Many believe the health benefits of eating fruits and vegetables outweigh the risk of pesticide exposure (Environmental Working Group, 2013).  The Environmental Working Group provides a list of “The Dirty Dozen” to help consumers know what fruits and vegetables are high in pesticide residue and would best be purchased “certified organic.”  A second list called the “Clean Fifteen” lists foods low in pesticide residue and can be safely purchased nonorganic.

Check out the lists below and safely enjoy all the fruits and vegetables available this summer! 

Dirty Dozen                                                             Clean Fifteen

Apples                                                                     Asparagus

Celery                                                                     Avocados

Cherry tomatoes                                                     Cabbage

Cucumbers                                                             Cantaloupe

Grapes                                                                    Sweet corn

Hot Peppers                                                            Eggplant

Nectarines (imported)                                             Grapefruit

Peaches                                                                  Kiwi

Potatoes                                                                  Mangoes

Spinach                                                                   Mushrooms

Strawberries                                                            Onions   

Sweet bell pepper                                                    Papayas

                                                                                Pineapples

Plus…Kale, collard greens,                                    Sweet peas (frozen)  

zucchini, and crooked yellow squash                     Sweet potatoes

 

References:

The Working Group. (2013). Executive summary. Retrieved from:

     http://www.ewg.org/foodnews/summary.php