Many foods that say 0g Cholesterol or low fat is enough for the average individual to buy that item and feel that they do not have to worry about extra fat in their diet.
That is the furthest thing from the truth. You must read the entire nutrition facts for the ingredients. Trying to decipher them is another matter. Food fact labels generally are shown in the following manner:
NUTRITION FACTS
Serving Size: Whatever it may be. It could be ounces, tsp, tbsp, cup, etc., which are then noted in grams (g).
Servings Per Container: The amount of servings in that particular container.
Calories: The amount of calories per serving.
Calories from Fat: Here is where it starts to get important to you! Most of these values are based on a 2000-calorie a day diet. If your calorie intake is higher, the greater your intake will be of all the percentages on the label. Listed next is:
Total Fat: In grams (g) and the percent (%).
Sat Fat (saturated fat): In grams (g) and the percent (%).
Poly Fat (polyunsaturated): In grams (g).
Mono Fat (monounsaturated): In grams (g).
Cholesterol: In grams (g) and percent (%).
Sodium: In grams (g) and percent (%).
Total Carbohydrate: In grams and percent (%).
Protein: In grams (g).
If there are any vitamin or mineral supplements, such as A, C, D, etc. they will then be included here.
Ingredients: Here the ingredients are listed in the order as to the amount within the food. Be sure to read the ingredients. Knowing the order will tell you if you want to pass up that particular food. The greatest amount is listed first and the least amount is listed last. An example is when sugar is at the top of the list and you want to cut down on your sugar intake (and you should), you will want to avoid that item.
All of the above is a primer to make you more knowledgeable in reading the food labels. However, there is more to picking the proper foods to eat. Many packages will glaringly declare that this food is cholesterol free, or it is fat free, or low fat. This does not mean that it is healthy for you to eat. In the Health Hint below we will discuss FATS IN OUR DIET.
Unfortunately, it has been found that many of the manufacturers have been prone to misleading the public by placing erroneous information on their labels. Tests by independent laboratories have proven that as many as 1 in 10 labels have improper values listed on the nutrition content. The manufacturers are allowed errors up to 20% so that if the serving size claims 100 calories, it may contain 120 calories. If the actual calories are above 130, that particular food fails the Federal governments standards and are in violation of the law. The law also allows for up to a 10% margin of error in the testing process.
As the public is becoming more and more aware of this problem, there will be a greater role in government regulation and more pressure on all food-processing companies to truthfully report the nutrition facts on their labels. It is generally up to the State Department of Agriculture of each state to inspect the foods and to ascertain if the nutrition facts claimed are correct on the labels. Unfortunately, there are not enough inspectors to check every food and label out there. This makes it difficult for the individual who takes it as gospel when they do read the labels on foods. So, be cautious in your food purchases. But we hope that as time goes on, there will be improvements in the labeling process.
Health Hint***
FACTS YOU SHOULD KNOW ABOUT FATS:
All fats are not created equal, and the more you know about them will help you for improving your health, and in staying healthy.
SATURATED FAT OR TRANSFATS: Are fats from whole milk, dairy products and animal products, such as red meat, butter, cream cheese and palm oil.
UNSATURATED FATS: Are usually in liquid form and are not as harmful as the saturated fats.
MONOUNSATURATED FATS: Are slightly unsaturated fats found in plant foods, olive and canola oil.
POLYUNSATURATED: Are highly unsaturated fats found in foods from plants, such as sunflower, safflower, soybean oils and corn.
In order to determine the types of fat a particular food contains, you must READ THE LABELS and be able to determine the ingredients, that are listed by weight, and the nutritional information per serving. The explanation of the nutrition facts listed above will help in this respect, and can determine if you are eating a healthy diet.
Fat is necessary in order to have your body function normally. However, like anything else it must be used in moderation and kept under control and prevented from overpowering the body. Not only is it important to limit fat in our diet, but also it is mandatory that we exclude fats that are harmful.
In order to keep these unhealthy foods from our diet, we have to avoid foods that contain TRANSFATS. These are foods containing palm oils; coconut oil and any hydrogenated or partially hydrogenated shortening that are of the solid or partly solid variety. Solid margarine, lard, fat marbled beef and hydrogenated vegetable oil are such fats to be avoided. If you find more than one type of fat, then there is probably too much fat for you. And of course the serving size you eat will determine the amount of fat that you will be eating.
TO DETERMINE THE AMOUNT OF CALORIES:
1 gram of fat = 9 calories.
For example if the serving has 5 grams of fat,
5 x 9 = 45 calories from fat.
If the total calories of your serving are 100 then:
45/100 = 45% of calories from fat.
Remember too: As your calorie intake increases, so will the amount of fat you will be eating. This also holds true for all the other ingredients such as sugars, sodium and carbohydrates.
Final words, know what you are eating, eat smart and stay healthy!
That is the furthest thing from the truth. You must read the entire nutrition facts for the ingredients. Trying to decipher them is another matter. Food fact labels generally are shown in the following manner:
NUTRITION FACTS
Serving Size: Whatever it may be. It could be ounces, tsp, tbsp, cup, etc., which are then noted in grams (g).
Servings Per Container: The amount of servings in that particular container.
Calories: The amount of calories per serving.
Calories from Fat: Here is where it starts to get important to you! Most of these values are based on a 2000-calorie a day diet. If your calorie intake is higher, the greater your intake will be of all the percentages on the label. Listed next is:
Total Fat: In grams (g) and the percent (%).
Sat Fat (saturated fat): In grams (g) and the percent (%).
Poly Fat (polyunsaturated): In grams (g).
Mono Fat (monounsaturated): In grams (g).
Cholesterol: In grams (g) and percent (%).
Sodium: In grams (g) and percent (%).
Total Carbohydrate: In grams and percent (%).
Protein: In grams (g).
If there are any vitamin or mineral supplements, such as A, C, D, etc. they will then be included here.
Ingredients: Here the ingredients are listed in the order as to the amount within the food. Be sure to read the ingredients. Knowing the order will tell you if you want to pass up that particular food. The greatest amount is listed first and the least amount is listed last. An example is when sugar is at the top of the list and you want to cut down on your sugar intake (and you should), you will want to avoid that item.
All of the above is a primer to make you more knowledgeable in reading the food labels. However, there is more to picking the proper foods to eat. Many packages will glaringly declare that this food is cholesterol free, or it is fat free, or low fat. This does not mean that it is healthy for you to eat. In the Health Hint below we will discuss FATS IN OUR DIET.
Unfortunately, it has been found that many of the manufacturers have been prone to misleading the public by placing erroneous information on their labels. Tests by independent laboratories have proven that as many as 1 in 10 labels have improper values listed on the nutrition content. The manufacturers are allowed errors up to 20% so that if the serving size claims 100 calories, it may contain 120 calories. If the actual calories are above 130, that particular food fails the Federal governments standards and are in violation of the law. The law also allows for up to a 10% margin of error in the testing process.
As the public is becoming more and more aware of this problem, there will be a greater role in government regulation and more pressure on all food-processing companies to truthfully report the nutrition facts on their labels. It is generally up to the State Department of Agriculture of each state to inspect the foods and to ascertain if the nutrition facts claimed are correct on the labels. Unfortunately, there are not enough inspectors to check every food and label out there. This makes it difficult for the individual who takes it as gospel when they do read the labels on foods. So, be cautious in your food purchases. But we hope that as time goes on, there will be improvements in the labeling process.
Health Hint***
FACTS YOU SHOULD KNOW ABOUT FATS:
All fats are not created equal, and the more you know about them will help you for improving your health, and in staying healthy.
SATURATED FAT OR TRANSFATS: Are fats from whole milk, dairy products and animal products, such as red meat, butter, cream cheese and palm oil.
UNSATURATED FATS: Are usually in liquid form and are not as harmful as the saturated fats.
MONOUNSATURATED FATS: Are slightly unsaturated fats found in plant foods, olive and canola oil.
POLYUNSATURATED: Are highly unsaturated fats found in foods from plants, such as sunflower, safflower, soybean oils and corn.
In order to determine the types of fat a particular food contains, you must READ THE LABELS and be able to determine the ingredients, that are listed by weight, and the nutritional information per serving. The explanation of the nutrition facts listed above will help in this respect, and can determine if you are eating a healthy diet.
Fat is necessary in order to have your body function normally. However, like anything else it must be used in moderation and kept under control and prevented from overpowering the body. Not only is it important to limit fat in our diet, but also it is mandatory that we exclude fats that are harmful.
In order to keep these unhealthy foods from our diet, we have to avoid foods that contain TRANSFATS. These are foods containing palm oils; coconut oil and any hydrogenated or partially hydrogenated shortening that are of the solid or partly solid variety. Solid margarine, lard, fat marbled beef and hydrogenated vegetable oil are such fats to be avoided. If you find more than one type of fat, then there is probably too much fat for you. And of course the serving size you eat will determine the amount of fat that you will be eating.
TO DETERMINE THE AMOUNT OF CALORIES:
1 gram of fat = 9 calories.
For example if the serving has 5 grams of fat,
5 x 9 = 45 calories from fat.
If the total calories of your serving are 100 then:
45/100 = 45% of calories from fat.
Remember too: As your calorie intake increases, so will the amount of fat you will be eating. This also holds true for all the other ingredients such as sugars, sodium and carbohydrates.
Final words, know what you are eating, eat smart and stay healthy!
| Article Source: http://EzineArticles.com/?expert=Emanuel_Cane | |
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