Navigating a Nutrition Label

Navigating a Nutrition Label

Start with the Serving Size

• Look here for both the serving size (the amount for one serving) and the number of servings in the package.
• Compare your portion size (the amount you actually eat) to the serving size listed on the panel. If the serving size is one cup and you eat two cups, you are getting twice the calories, fat and other nutrients listed on the label.

Check Out the Total Calories and Fat

• Find out how many calories are in a single serving and the number of calories from fat. It’s a good idea to cut back on calories and fat if you are watching your weight.

Let the Percent Daily Values Be Your Guide

Use percent Daily Values (DV) to help evaluate how a particular food fits into your daily meal plan:

• Daily Values are average levels of nutrients for a person eating 2,000 calories a day. A food item with a 5 percent DV of fat provides 5 percent of the total fat that a person consuming 2,000 calories a day should eat.
• Percent DV are for the entire day, not just one meal or snack
• You may need more or less than 2,000 calories per day. For some nutrients you may need more or less than 100 percent DV.

The High and Low of Daily Values

• 5 percent or less is low. Aim low in total fat, saturated fat, trans fat, cholesterol and sodium.
• 20 percent or more is high. Aim high in vitamins, minerals and fiber.

Limit Fat, Cholesterol and Sodium

Eating less fat, cholesterol and sodium may help reduce your risk for heart disease, high blood pressure and cancer.

• Total fat includes saturated, polyunsaturated, monounsaturated and trans fat. Limit to 100 percent DV or less per day.
• Saturated fat and trans fat are linked to an increased risk of heart disease.
• High levels of sodium can add up to high blood pressure.
• Remember to aim for low percentage DV of these nutrients.

Get Enough Vitamins, Minerals and Fiber

• Eat more fiber, vitamins A and C, calcium and iron to maintain good health and help reduce your risk of certain health problems such as osteoporosis and anemia.
• Choose more fruits and vegetables to get more of these nutrients.
• Remember to aim high for percentage DV of these nutrients.

Additional Nutrients

You know about fat and calories, but it is important to also know the additional nutrients on the Nutrition Facts Panel.

• Protein

Eat moderate portions of lean meat, poultry, fish, eggs, low-fat milk, yogurt and cheese, plus beans, peanut butter and nuts.

• Carbohydrates

There are three types of carbohydrates: sugars, starches and fiber. Eat whole-grain breads, cereals, rice and pasta plus fruits and vegetables.

• Sugars

Simple carbohydrates or sugars occur naturally in foods such as fruit juice (fructose) or come from refined sources such as table sugar (sucrose) or corn syrup.

Check the Ingredient List

Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight. Those in the largest amounts are listed first. This information is particularly helpful to individuals with food sensitivities, those who wish to avoid pork or shellfish or limit added sugars or people who prefer vegetarian eating. 

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Physical Activity = Universal Life Preserver

Physical activity really is the "universal life preserver." 

That is the conclusion from a powerful new study that followed the health and physical activity levels of 334,000 men and women over a 12-year period. But first some bad news. According to this analysis, being sedentary is deadly-in fact twice as deadly as being obese. 

As for the good news, the study also found that as little as 20 minutes of brisk walking daily can reduce a person's risk for an untimely death up to 30 percent! According to a noted expert in exercise physiology who commented on this eye-opening new study, the beneficial adaptations that the body makes in response to a little movement is nothing short of "astounding." And we agree-if you can get such a sensational return by dedicating just 1.4 percent of your day to moving your body, then that really is astounding.  

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Make the Most of Each Day in 2015!

“Success in life is founded upon attention to the small things rather than to the large things.” – Booker T. Washington

Our lives are a large collection of single days one right after the other. The sun rises, the sun sets, and it rises again. In the end, the lives we chose to live will be determined by how we choose to spend each day.

Here are 10 steps to make the most of every day:

1. Rise early. Early mornings can be quiet, peaceful, productive, energizing.

2. Eat right. The food we put into our bodies becomes the fuel on which it runs. We are wise to make sure it is the right kind of fuel at every meal. Just be sure to include some protein in your breakfast, your mind will be sharper and clearer because of it.

3. Exercise. According to recent studies, people who exercise regularly report to be happier, calmer, and better equipped to handle whatever the day decides to throw at them. Interestingly enough, the study seemed to indicate these benefits were experienced on a day-to-day basis, which means you can begin to experience them today by choosing to exercise just 20 minutes.

4. Accomplish one big task. We all have projects, work, and requirements for our time – things that we need to accomplish. Likely, your to-do list is longer than you can accomplish in one day. But to make the most of this day, choose one big thing on your list and do it first. If you finish, move on to the next.

5. Do one thing that you love. Apart from the day-to-day requirements of living life, you have dreams, goals, and hopes. You have hobbies that you love and activities that breathe life into who you are. Embrace these life-giving opportunities and do one thing every day that you love.

6. Rest effectively. Rest is as essential to our bodies as food and water and air. Our bodies need to be refreshed on a daily basis and a weekly basis. Don’t neglect to schedule rest and don’t feel guilty about it when you do.

7. Be present with others. Put away distractions. Engage in conversation. Ask questions. Give time for answers and try to look people in the eye when you do. Their eyes reveal far more than their words.

8. Give to someone else. Your fullest joy in life will not be found living it selfishly for yourself. Rather, the periods of greatest joy and fulfillment are found in the moments and motivations when we are choosing to give to others. Invest your life in someone else everyday; mentor a child, help a co-worker, fund a local charity, or just make that phone call to a friend who needs to hear from you.

9 Nurture your soul. Our lives are more than flesh and blood. They are also mind and heart and soul. Find time each day to feed your soul by embracing gratitude, laughter, hope, and faith.

10. Reset. Tomorrow is another day with great potential and opportunity. You’ll want to begin it with a clear slate and a fresh start. Take 10 minutes each evening to clear the clutter and refresh your home for the next day.

Today is among the greatest gifts we have ever been given. Let’s use it wisely and refuse to waste a single one.