Nutrition Labels

You read in the Spring Issue about eating a nutritious diet being one of the strategies to maintain a healthy heart. As promised in the article here are some facts to consider when making food choices.

Use the Nutrition Facts Label to help you to make healthier food choices. Pay attention to the serving size and how many servings there are in the package. The nutrition information which follows represents the nutrition you will consume when you eat one serving size and in the case on the label below, 1 ounce (oz). If you eat 2 ounces you will have to double the calories and other daily values. Pay special attention to the measuring value and do not confuse 1 cup with 1 ounce for example.

Serving Size & Servings per Container - There are 16 one ounce servings in this package. One ounce is a very small serving. Make sure you know what the serving size looks like, in this case one ounce, so that you do not over eat.

Total Calories & Total Calories From Fat – A calorie is a measure of energy. Minimize consumption of foods with a high amount of fat calories. There are several different kinds of fats. The ingredient list will indicate the kind and source of fat. Good choices of fat sources are olive oil, organic animal fats, butter, coconut oil, nuts, avocados, and other natural sources. Avoid trans-fats and canola oil.

Total Fat & Saturated Fat - Be sure to get about one third or less of your fat calories from saturated fats. If you consume saturated fat look for those from natural sources such as coconut oil.

Cholesterol & Sodium - You should look for low numbers in these categories. Your body does need cholesterol and the best sources are free range organic eggs, wild caught shrimp, or organic animal fats. An ideal sodium choice is natural sea salt.

Total Carbohydrates, Dietary Fiber, & Sugars - Look for products that are higher in dietary fiber and lower in sugars. Carbohydrates are ideally derived from natural sources and are minimally processed. Good choices would include fruits, vegetables.

Protein – There are two types of protein, complete and incomplete. You should strive to eat complete protein which has all twenty amino acids, usually derived from animal sources. Incomplete proteins, derived from vegetable sources, do not have all twenty amino acids. Your body does not properly process the protein unless all twenty amino acids are present.

By Scott Shafer owner and operator of Veritas Holistic Health and Fitness, in Dallas, Texas. He is a Wellness Coach, Metabolic Typing Advisor, and Personal Trainer with more than 10 years experience in the Fitness and Wellness industry and regularly consults with many of the best Wellness and Functional Medicine Experts around the world. He can be reached through his website at www.veritasholistichealth.com.