SUGAR IN BBQ SAUCE

Another caution to "hidden sugars", that is sugars you don't realize you are eating. Be cautious with BBQ sauce and as always read the nutrition labels.

NUTRITIONAL BAR TIP

When grabbing a nutritional bar always check out the sugar content then look to see where the sugar comes from. Does it come from fruit or refined sugar? And remember this, once that nutritional bar is coated in chocolate or yogurt it has added calories! Always read labels to decide what is best for you.

Note: This stock photo is not a brand endorsement. It is used solely as a photo prop.

UNDERSTANDING FAT INFORMATION ON NUTRITION LABELS

 

Understanding fat in the diet is important. Yes, your body does need fat. There are healthy fats such as monounsaturated fats and polyunsaturated fats and unhealthy fats such as trans fats and saturated fats. When you read the nutrition label on a food product it will list total fat. This number includes both the healthy and unhealthy fats. What is more important to you is what is listed under that number. There will be a breakdown of the unhealthy fats. Total the unhealthy fats number to decided where this product will fit into your diet. The lower the unhealthy fats number, the better the product is for you.

As you can see in this example almost half of the fat grams are unhealthy fats. Not a good choice. By the way, if you look on down you will see this item has only 1 gram of sugar per serving. I have no idea what this product label is for but it is a perfect example of a food product where they remove sugar and add fats for flavor. Always be aware of the fat grams on sugar-free or low-sugar products.

% DAILY VALUE ON NUTRITION LABEL

People often overlook the % Daily Value when reading nutrition labels because they simply don't know how that computes to their entire day of eating. Here is a simple way to understand those numbers a little better:

5% daily value or less means that food is low in said nutrient while 20% or more daily value means that food is high in said nutrient.
 

INGREDIENT LIST ON NUTRITION LABELS

Again, I am using the Cracker Jack nutrition label because it provides such vivid examples.

Without looking further, answer this question to yourself. What is the main ingredient in Cracker Jack? Is it popcorn, nuts, or what?  Have you come up with your answer?  Look below to see the correct answer.

While many of you probably said popcorn, the main ingredient is actually sugar.  That's right, sugar! Toward the bottom of the nutrition labels on food is the ingredients list.  Federal regulations require the ingredients be listed in the order of the one that is most prevalent in the food product to the one least prevalent.  Look at the label below and you will see that popcorn is the third ingredient listed. The first two are sugars!  Notice that the first, second, and fifth ingredients are all sugars! If you are a diabetic or trying to lose weight it is very important to read these lists and know exactly what you are eating.

When reading the nutrition labels of foods, never stop at the calorie count. Go all the way down highlighting the calories, serving size, any values that are important to your diet ie carbs, protein, sugar, etc, and always read the ingredient list!

MORE INFO ON SERVING SIZE ON NUTRITIONAL LABEL

 One of the things I failed to mention on the previous post about serving size on the nutritional label of food packing is this, the serving size listed is the USDA recommended healthy portion of that particular food. Look at this portion of the nutrition information on a bag of Cracker Jack. You will note the serving size is 1/2 cup.  Let's be honest here. How many of you with a bag of Cracker Jack will eat only 1/2 cup? No one is telling you not to eat Cracker Jack (unless you are diabetic, then I am!) but remember when you go past 1/2 cup you are eating more than you should.

Train your body to be satisfied with the recommended or healthy serving size. Yes, it will take time, but you can do it.  Until you get your body trained, get a measuring cup, measure out the recommended serving size and remove the remainder from your sight!

THE MOST IMPORTANT THING ON NUTRITION LABELS

 I am always pushing you to read the nutrition labels on all the foods you eat. It is very important to know what you are putting into your body and food manufacturers have a lot of tricks to sneak unhealthy ingredients into foods to make them taste better or perhaps even to addict you to certain foods/beverages.

But what is the most important thing on those nutrition labels you need to know? Quite simply, the most important thing on the label you need to know is the serving size! Everything else is based on that knowledge. All the other numbers are per serving! You may notice 15g of sugar, for example, and think that's not bad. But is that for the whole bag, can, etc, or for 1/2 cup, 10 chips, etc? Make sure the first thing you read is the serving size and then apply that to the other numbers based on how many servings you are going to eat!

Click on picture to enlarge for easier reading. Notice this particular item list the nutritional value for only 1/6 of the recipe. If you eat half the recipe or 3/6 you would be eating 105 grams of sugar.

TIPS FOR PURCHASING GRANOLA BARS

Granola bars have become big time snack foods and sometimes meal replacements.  If it says "Granola" on the label, most people automatically assume it is a healthy choice.  That can be true but often is not.  Here are some tips to watch out for when purchasing granola bars:

• A whole grain, such as oats, should be the first ingredient listed on the nutrition label.
• Choose bars that are 200 calories or less.
• Check the sugar grams! Many granola bars are high in sugars and the manufacturers have a way of wording it so you don't think of the ingredient as sugar. That is why it is important to check the total sugar grams. Ever see the words "brown rice syrup" or "organic evaporated cane juice"? Yes, those are sugars.
• Again, check that ingredient list. Do not buy bars that contain trans-fat or hydrogenated oils.

As with all foods, I encourage you to read the nutritional label.  Then choose the healthiest options available.

NOTE: This picture is used here as a picture only.  It is not an endorsement for or against any of these bars.

DO NUTRITION LABELS CONFUSE YOU?

I am always telling my readers, as you already know, to read the nutrition labels on the foods you buy.  I often have people tell me that it too much trouble or they are confused by the labels.  Maybe you will find this easier.  Read the ingredients list! 

• Fact - Ingredients are required to be listed in order of the amount in the product.  For example if sugar is listed as the first ingredient, there is more sugar in that product than any of the other ingredients.
• Fact - If you find sugar, trans fats, etc in the first few ingredients, you need to put that product back and look at another one.
• Fact - You are capable of making good decisions in the grocery store.  Take charge of what you eat and improve your health.  You can do this even if nutrition labels confuse you!

UNDERSTANDING WHOLE GRAIN LABELING

I have written about this before but feel it is important enough to mention again. Many people decide to work on improving their diets and their weight, which is almost always a good idea.  As whole grains play a role in both, I am once again urging you to read the labels on all food products before you buy them.  As has been mentioned previously on this blog, if you are going whole grain, look for the Whole-Grain Seal that is shown below.  Without that seal, you may not be getting whole grain except in a small percentage.

A few years ago, I decided to check out the grocers' shelves on products labeled whole grain. I was surprised how many 'Whole Grain products' are not really whole grain.  I was reminded that a product can be called a whole grain product but actually be only 51% whole grain.

For a label to have the whole grain stamp all the grains in that product must be whole grain and contain at least 16 grams whole grain per serving.  Products packaged as whole grain, without the seal, only need 51% whole-grain to make the claim and can be as low as 8 grams of whole grain.  NOTE, however, it is possible for a product to be whole grain and not have the above seal.  Again, read labels on all food products.  Go for 100% whole grain when at all possible

EGGS - BROWN VS WHITE

Ever wonder if there is a nutritional difference between white eggs and brown eggs?  The answer is no.  Hens with white feathers lay white eggs and hens with red feathers lay brown eggs.  Sometimes people think brown eggs are more nutritious since they often cost more.  They cost more because the red feather hens are usually bigger and eat more.  In short, they are more expensive to raise.  Now there may be other factors involved with specific eggs such as organic, etc.  But one on one, a brown egg and a white egg are basically the same.

A LITTLE ADVICE ABOUT FOOD LABELS

We have laws that require food manufacturers to follow rules when making claims on food products.  But do you know what the statements really mean?  Here is a list of some of the common ones and what is required for a product to meet that standard:

• Fat-free - less than 0.5 grams of fat per serving with no added fat or oil
• Low-fat - 3 grams or less of fat per serving
• Calorie-free - less than 5 calories per serving
• Low-calorie - 40 calories or less per serving
• Sugar-free - Less than 0.5 grams of sugar (any type) per serving

Now here is the trick they use on us who try to eat healthy.  While a product may follow the standards for the chosen label, say fat-free, it is often too high in another area.  For instance a product can carry the sugar-free label and still be very high in fat or vice versa.  One product is often used to make up for the lack of the stated ingredient so the product will still have "taste appeal". 

FLAVORED YOGURT

Beware when eating flavored yogurts.  Many flavored yogurts do not deserve yogurts healthy reputation.  Be sure to read the nutritional label.  The  following is copied from the nutrition label on a popular brand of flavored yogurt:

• Potassium - 220 mg That is less than half the potassium you would get in a small banana.
• Protein - 5 g (By switching to plain Greek yogurt you can more than double the amount.)
• Calcium - 15% of daily recommended allowance (A good dose of this bone boosting mineral.)
• vitamin D - 15% of daily recommended allowance (A good dose of this cancer-fighting vitamin.)
• Faux or Pureered Fruit - not a significant amount of vitamin C
• Sugar - (4 oz container) Contains sugar equal to 7 packets of sugar

To keep your flavored yogurt on the "healthy" list, buy unflavored yogurt and add your own fresh fruit.

Note: The following picture is not the brand analyzed in this post.  This picture is for reference only!

BREAKFAST CEREAL

Eating breakfast is essential for good health.  But not just any breakfast will do.  If you are always in a rush and rely on grabbing a box of cereal for yourself and/or your family here are a few tips:

• Stay away from sugary coated cereals.  Be very careful about this and always read the label.  It is best to stay completely away from sugary cereals.  If, however, you are tempted to give in, compare labels and buy the one with the least amount of sugar!
• Again, read the label.  Buy a cereal that has a whole grain as the first item listed in the ingredients.
• Buy cereals that list 4 to 5 grams of fiber per serving, especially for adults.
• Buy cereals that have at least 5 grams of protein per serving.
• Beware of packaging. Going down the cereal aisle in a hurry the "healthy" notice may grab your attention. For instance, in the picture below it points out how soluble fiber helps lower cholesterol. Look at the nutritional label and you will see a serving contains less than 1 gram of soluble fiber. It also says Gluten Free in large letters on the front of the box. Of course, it is gluten free, it is oats and gluten comes from wheat.

And remember this, you are the adult in your house.  Don't say, "But my kids won't eat that."  First of all, given the choice, kids will almost always choose the sugary cereal they see advertised everywhere.  You are the adult and you are in charge of taking good care of your children.  Buy only healthy choices and them give them a choice between two.  They are still getting a choice and you are giving them a healthy cereal.  Start your children out with healthy choices and those will become their favorites.

 

WHICH MILK?

It used to be that milk was milk.  If you wanted a glass of milk, you went to the refrigerator and poured yourself a glass of "regular" milk.  Like so many foods today, even choosing a glass of milk gets complicated.  Below are some simple facts about some of our milk choices per 8-ounces:

• Vitamin D Cow's Milk - Calories = 150, Fat = 8 grams, Protein = 8 grams
• Skim Cow's Milk -         Calories = 83, Fat = 0 grams, Protein = 8 grams
• Soy Milk -                      Calories = 131, Fat = 4 grams, Protein = 8 grams
• Almond Milk -               Calories = 60, Fat = 2.5 grams, Protein = 1 gram
• Rice Milk -                     Calories = 120, Fat = 2.5 grams, Protein = 1 gram

For the average person, skim cow's milk is probably the best choice.  However, one may prefer one of the others for various reasons.  For those with serious allergies to soy, nuts, or are lactose intolerant, rice milk is a good alternative with cereal, etc.  But when buying rice milk or almond milk check to be sure what you buy is fortified with calcium and vitamin D so you aren't losing out on those nutrients.

Yes, we use a lot of milk at our house.

SUGAR IN INGREDIENTS LIST

People often complain about not fully understanding nutrition labels.  Here is a simple rule you can establish for yourself.  If you are trying to cut back on sugar in your diet, and most people should be, it can be hard since sugar is in almost everything.  When buying packaged/processed foods, read the ingredients label.  Ingredients are listed in order of the amount in a product ie the first ingredient listed is the main ingredient in the product.  The last ingredient listed contributes the least to the product.  Where does sugar rank?  In a long list of ingredients, you should avoid anything that has sugar listed in the top 4 or 5 ingredients.  And remember corn syrup, fructose, etc are just other names for sugar.

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DID YOU KNOW?

• Brown rice has almost three times the fiber as does white rice.
• In general, the darker the produce, the higher the nutrient value. 

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SWEET POTATO CHIPS

I think most of us know that sweet potatoes are packed with vitamins A, C, and B6, plus fiber. Healthy? Yes. But healthy doesn't necessarily mean buying a bag of sweet potato chips is a good thing. As I constantly stress on this blog, read the nutritional labels on all foods you buy. Are the chips you are buying loaded with fat from grease? Buy baked chips or chips fried in healthy fats (no trans fat, and watch out for saturated fat, too). Better yet, why not make your own at home?

Note: This picture is not meant to endorse or not endorse this name brand.

REFRIGERATING EGGS

You should refrigerate eggs as soon as you get them home.  Eggs will lose more of their nutritional qualities in 1 day at room temperature than they will in 7 days in the refrigerator.

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