Nutrition Panels
There on most all food items in the store purchased today. Learning how to read a panel will make your selections easier to make, faster, and healthier.
Why read....The Nutrition Fact Panel?
Serving Size:
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
The additives to be most aware of are:
Partially Hydrogenated oils “Trans Fat”
Side effects result in hyperactivity, asthma, rhinitis, dermatitis, tumors, and urticaria
High Fructose Corn Syrup (HFCS)
Create more awareness of these additives and only use in moderation
Artificial Colors ( Linked to allergic reactions, fatigue, asthma, skin rashes, hyperactivity)
Artificial Flavoring (Linked to allergic reactions, eczema, asthma, effects thyroid function)
What is considered a “Whole Grain”
All carbohydrate items, that contain the whole grain, provides you with the essential vitamins and minerals in there natural state. If they are not a whole grain then you are not getting any of the vitamins and minerals, your getting the empty calorie portion of a grain the endosperm, not the Germ or Bran. The healthiest choice for breads are the Food For Life Ezekiel sprouted grain products. They make bread, hot dog buns, ham burger buns, wraps, English muffins, granola mixes, Cereals, Crackers, and tortillas. Ezekiel products are not made with any flour, so they are less apt to spike your blood sugar levels. Like the selections made with wheat flour or white enriched flour below
Many food items to check include:
A Non-True "Whole" processed grain or partial grain will say:
Enriched whole wheat
Many labels will claim... “Multi-Grain” “Whole Wheat” or “Whole grain” on the front, but actually do not contain the whole grain, but become more appealing for health minded or dieting individuals. Just because a grain might look brown, and whole grain, many colors and dyes are used to give this effect, so trust in the panel for concrete evidence that your getting your “WHOLE FOODS” ;)
Trainer Matt D. Malcangi
- Understanding how the panel is designed will guide you to making healthier choices much easier, and not such a guessing game.
- Its on the back of every food item on the shelf and your able to see exactly what food “Ingredients” and food “Additives” the product is made with.
- Always read the panel before purchasing, and you always know what your putting into your body.
Serving Size:
- The serving size will indicate how much of that item, equals only 1 serving. Common measurements include ( cups, ounces, grams, liters, teaspoons, tablespoons, etc..)
- All nutritional information on the panel pertains to only 1 serving size amount
- Example: ½ cup of oatmeal is one serving
- 1st Key...KNOW YOUR SERVING SIZE (in relation to your goals)
- Indicates how many 1 serving portions are withing the entire package
- 2nd Key KNOW HOW MANY SERVINGS ARE IN ONE PACKAGE
- Indicates how many calories are in only 1 serving of the item
- Indicates how many calories of pure fat are in in 1 serving ( visualize a ratio )
- 5% or less = “Low” portion amount
- 18% or higher = “High” portion amount
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
- 3rd key TO CHOOSE THE BETTER % OPTION (your opportunity to select your healthier choice. That most likely will be more filling, give you better and longer lasting energy and taste more like real food)
- look for the item with a better a healthier % for each nutrient and compare side-by-side
- This list is in order of dominance, meaning the most prevalent ingredients are listed first down to the least prevalent ingredients listed last.
- Example: Tomato Concentrate is first so its the most used ingredient, while dried bell pepper is last, it is used very little.
- UN-Natural or synthetic ingredients are used into most all processed products (in a box or package)
- 4th Key – ALWAYS Reference THE Ingredient LIST to know exactly what food items and chemicals make up your meal or snack options
The additives to be most aware of are:
Partially Hydrogenated oils “Trans Fat”
- Industrially created fats used in more than 40,000 food products, and the cheapest fat to make.
- Palm, soy, and nut oils are commonly hydrogenated
Side effects result in hyperactivity, asthma, rhinitis, dermatitis, tumors, and urticaria
High Fructose Corn Syrup (HFCS)
- cheap alternative to cane sugar, sustains freshness in baked goods, blends easily into sweetened beverages
- Side effects: Increases risk for type II diabetes , coronary heart disease, stroke, cancer,and is not easily metabolized by the liver
- Are highly chemically derived “zero calorie” sweeteners found in diet foods and products to reduce the amount of calories.
Acesulfame-k
- Aspartame
- Equal
- Nutra-Sweet
- Saccharin
- Sweet N' Low
- Sucralose
- Splenda
- Sorbitol
- Side effect include a negative impact on your metabolism, also linked to cancer, dizziness, hallucinations, headaches and migraines.
Create more awareness of these additives and only use in moderation
Artificial Colors ( Linked to allergic reactions, fatigue, asthma, skin rashes, hyperactivity)
Artificial Flavoring (Linked to allergic reactions, eczema, asthma, effects thyroid function)
What is considered a “Whole Grain”
All carbohydrate items, that contain the whole grain, provides you with the essential vitamins and minerals in there natural state. If they are not a whole grain then you are not getting any of the vitamins and minerals, your getting the empty calorie portion of a grain the endosperm, not the Germ or Bran. The healthiest choice for breads are the Food For Life Ezekiel sprouted grain products. They make bread, hot dog buns, ham burger buns, wraps, English muffins, granola mixes, Cereals, Crackers, and tortillas. Ezekiel products are not made with any flour, so they are less apt to spike your blood sugar levels. Like the selections made with wheat flour or white enriched flour below
Many food items to check include:
- All Bread items
- Pasta
- Tortillas
- Rice
- Cereals
- Chips, Crackers, Cookies, Cake, Muffins, bagels, and pastries.
- Whole-Wheat
- Whole-Wheat Flour
- Whole-Grain
- Whole-Grain Wheat flour
- Whole-Corn
- Whole-Oat
A Non-True "Whole" processed grain or partial grain will say:
Enriched whole wheat
- Partially enriched whole wheat
- Durum wheat
- Bro-mated
- among many others...Look for the words WHOLE first.
Many labels will claim... “Multi-Grain” “Whole Wheat” or “Whole grain” on the front, but actually do not contain the whole grain, but become more appealing for health minded or dieting individuals. Just because a grain might look brown, and whole grain, many colors and dyes are used to give this effect, so trust in the panel for concrete evidence that your getting your “WHOLE FOODS” ;)
- know your serving size.
- know how many servings are in one package.
- Choose the better Daily value %
- Reference the ingredient list before purchase.....Good luck out there!
Trainer Matt D. Malcangi