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Eat a healthy diet and focus on foods that are high in vitamins

 If you need more or less than 2,000 or 2,500 calories, you'll need to adjust this accordingly. Although some restaurants provide information about the food they serve, they aren't required to have labels. Are you trying to eat a low-fat diet? Look for foods that have a lower percent daily value of fat. 

And while you're at it, visit the FDA website and learn about the new labeling requirements, including those for "trans" fat. 

-Don't confuse the % DV for fat with the percentage of calories from fat. 

The %DV is based on how much or how little of the key nutrients you should eat whether you eat 2,000 or 2,500 calories a day. 

No fat or fat free - Contains less than 1/2 gram of fat per serving Lower or reduced fat: Contains at least 25 percent less per serving than the reference food. You may need to know this information, especially if you have high blood pressure, diabetes or are eating a diet that restricts certain nutrients such as sodium or carbohydrates. 

With a little practice, you will be able to put your new found knowledge about food labeling to work.

Low calories - Contains 1/3 the calories of the original version or a similar product. 

Nutrients 

Fat, Sugar, Sodium and Carbohydrate 

The sections on a food label shows the name of a nutrient and the amount of that nutrient provided by one serving of food. 

Food labels also include information about how much sugar and protein is in the food. Do the opposite with fat, saturated fat, sodium and cholesterol. 

Lite - Contains 1/3 the calories or 1/2 the fat per serving of the original version or a similar product.5 g to 4. 

Calories, Calories From Fat and Percent Daily Values 

This part of a food label provides the calories per serving and the calories that come from fat. 

One way to learn more about what we eat, is to snoop around the supermarket. Percent daily values tell you how much of something, whether it's fat, sugar or vitamin A, one serving will give you compared to how much you need for the entire day.5 g more per serving than the reference food. Know about nutritional labeling and the sometimes sneaky ways that manufacturers have of hiding what is in the food. 

Food labels are required on almost all foods, except those that don't provide many nutrients such as coffee, alcohol and spices. Check-out package labels to see what manufactures are adding (or removing) from the foods we eat. Rather, it means Anti-static polyester yarn that you're using up 15% of all the fat you need for a day with one serving (based on a meal plan of 2,000 calories per day). 

No calories or calorie free - Contains less than 5 calories per serving. 

No preservatives added - Contains no added chemicals to preserve the product. You can use the bottom part of the food label in white to compare what you are eating to the % DV you're allowed for that nutrient, whether it's fat, sodium or fiber. One way to use this section of the label is when you comparison shop. 

What Is a Serving? 

At the top of a food label under Nutrition Facts, you'll see the serving size and the number of servings in the package. 

High fiber - 5 g or more per serving (Foods making high-fiber claims must meet the definition for low fat, or the level of total fat must appear next to the high-fiber claim). For example, if a can of soup originally had 1,000 milligrams of sodium, the reduced sodium product would still be a high-sodium food. 

Reading Label Lingo 

In addition to requiring that packaged foods contain a Nutrition Facts label, the FDA also regulates the use of phrases and terms used on the product packaging. It doesn't mean, however, that the food is low in fat or sodium. But that doesn't mean you should stop drinking milk because milk is full of other important nutrients including calcium. But food labels are more than just a federal requirement - once you understand the information they provide, you can use food labels as a guide to planning healthier meals and snacks. If you're eating 12 grams of fat in your one serving of macaroni and cheese (remember that's one cup), you can calculate how much fat you have left for the day. Start by eliminating the foods that don't measure-up to your nutritional wants and needs, and replacing them with more nutritional substitutes. The FDA recommends that sellers provide nutritional information on produce, meat, poultry and seafood, but it's strictly voluntary. Read the information on the package and start making comparisons to determine which foods are the best for YOU. The "Nutrition Facts" panel on food packaging must provide this information beginning January 1, 2006, but most manufacturers will start providing it sooner. Reassess your diet and decide what needs to be changed. (An example might be reduced fat cream cheese, which would have at least 25 percent less fat than original cream cheese. Like saturated fats, trans fats can raise levels of low-density lipoproteins (LDL) and increase your risk of heart disease. That means that the amount of fat or sodium has been reduced by 25% from the original product. So if you eat a 2,000-calorie diet, you should eat less than 65 grams of fat in all the foods you eat for the day. These percentages refer to the percent daily values (%DV). Know and understand ingredient declarations, how they are used, and what a few of the "technical" terms mean. 

-Don't make the mistake of assuming that the amount of sugar on a label means that the sugar has been added.9 g. If you are following a low-sugar diet or you're monitoring your protein intake, it's easy to spot how much of those nutrients are contained in one serving. Remember that this part of the label doesn't tell you whether you are eating saturated or unsaturated fat. 

Low sodium - Contains less than 140 mgs of sodium per serving. For example, if you're concerned with sodium, you can look at two foods and choose the food with the lower % DV. 

More or added fiber - Contains at least 2. 

Reduced sugar - at least 25% less sugar per serving than the reference food. The rest of the nutrition information in the label is based on one serving. Are the unfamiliar ingredients good or bad for your health? 

Since 1994 food manufacturers have been required by the Food and Drug Administration (FDA) to include food labels (or Nutrition Facts labels) on product packaging so that consumers have accurate nutritional information about the food they purchase. Avoid these common mistakes when reading labels: 

-A label may say that the food is reduced fat or reduced sodium. Some of these products may contain natural preservatives. 

Common Mistakes to Avoid When Reading a Food Label 

Until you become accustomed to reading food labels, it's easy to become confused.) 

Low fat - Contains less than 3 grams of fat per serving. 

Sugar free - Contains less than 1/2 gram of sugar per serving. Try to eat less than 100% DV of these. If you need to know the total number of calories you eat every day or the number of calories that come from fat, this section provides that information. It will help you gauge the percentage of a nutrient requirement met by one serving of the product. Try to average 100% DV every day for vitamins A and C, calcium, iron and fiber. 

On the right side of a food label, you'll see a column that lists percentages. per serving.Whether you're concerned about cancer, cardiovascular disease, diabetes, or simply losing weight, you want to eat a healthy diet and focus on foods that are high in vitamins, minerals, and phytonutrients, and balanced in fats, carbs, proteins. 

Vitamins, Minerals and Other Information 

The light purple part of the label lists nutrients, vitamins and minerals in the food and their percent daily values. 

Good source of fiber - 2. For example, milk naturally has sugar, which is called lactose. 

No salt or salt free - Contains less than 5 mgs of sodium per serving. Here's a list of common phrases you may see on your food packaging and what they actually mean. 

No preservatives - Contains no preservatives (chemical or natural). If the % DV is 15% that doesn't mean that 15% of the calories comes from fat. 

There is only one way to incorporate healthy foods into our diet and that is to make the decision to do it! Practical information about the nutrition and safety of the foods we consume is absolutely vital in making this decision.
giovedì, 21 giu 2018 Ore. 05.24
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