Articles - Nutrition
high-fructose corn syrup
These are just a few of the many terms that essentially mean "added
sugars". Foods that have these listed in their first five ingredients are
guaranteed to be high in sugar, and, hence, high in calories and "bad carbs"
In addition, if you're looking for high fiber foods, you should be watching for
foods containing whole grains. There are a lot of seemingly synonymous
words for whole grains that, in fact, are not. For example, the following words
mean the product is made with refined, not whole, grains:
Be especially careful of any foods that list 'partially hydrogenated vegetable
oil' on their ingredient list - especially if this appears in the first few.
Reading Food Labels - Part Two
Most ingredients include a long list of things most of us are not familiar with (eg. disodium phosphate). That is why understanding
these ingredients is so important, since many times it is precisely those "hidden ingredients" that can be the worst for your health.
For example, you should stay away from any foods that have the following listed in their first five ingredients:
Any hydrogenated oil is a source of trans fat,and thus carries no health benefits but lots of health risks.
Percent Daily Value (%DV)
The percent of daily value (%DV) is listed on the right side of nutrition facts labels and is designed to show consumers how
this product fits into their daily recommended food intake. The %DVs is based on the recommendations for a 2,000 calorie
daily diet - not 2,500 as most people assume. If you're trying to choose healthy foods, look for ones with vitamin intakes of
greater than 20%. And keep in mind that while the intake is designed to make you more conscious of getting 100% of these
recommended values, it is in fact the least amount that you should eating of 'good things' like dietary fiber, vitamin A, C,
calcium and iron.
You should be looking for foods that have 5% or less %DV of fats, especially saturated fats - trans fat does not have a %DV
because it is not recommended that it account for any amount of your daily food intake. You should also look for foods that
have a low %DV of sodium and cholesterol.
Finally, you should also keep in mind that when you increase the serving size, you are also increasing the %DV.
An Abundant LifeStyle - Your Guide to Health and Nutrition