Reading the Labels: Making Sense out of Nutrition Labels

It's easy to read the nutrition labels. It's complicated to figure out what they really mean! I've made it easier than ever. Understand what you are reading and you will make better choices. This non scientific approach helps you make informed food decisions.

Transcript

1. + How to Read the Labels Knowledge is Power Nancy Lamb, Healthy Writer and Coach 425-427-2573 nlamb@ramblinlamb.com
2. + Every one says read the labels What about understanding them? n  First of all, knowledge is power. When you take the time to understand what you are eating, you can make magical differences in your life. n  It’s the little details! n  One teaspoon of sugar is not 16 grams. n  Most Packages state the serving size – but nothing takes the place of measuring by weight what you think is a serving © 2014 Nancy Lamb All Rights Reserved
3. + Buy a Scale – a food scale! n  Weighing your food is the best way to really understand portion control n  Most people think portions are what fit on the plate, in the bowl, or in the cup. n  Recommended serving sizes are totally based on calorie, not on appearance n  Calories Count always! And if you don’t know the amount you are eating, no calorie counting guide is accurate. n  No amount of working out or fasting is going to last if you don’t learn to eat the right amount for your body © 2014 Nancy Lamb All Rights Reserved
4. + It’s not just calories - it’s what’s in it! n  A Mojo Bar may be only 200 calories, but if 110 of those calories come from fat, what are you really eating? © 2014 Nancy Lamb All Rights Reserved
5. + What’s in a gram? 1 tsp sugar is 5 grams 2 Teaspoons Sugar 8 grams Protein Compare Grams to Calories © 2014 Nancy Lamb All Rights Reserved
6. + Comparisons n  Grams of Protein to total n  Grams of Fat to Grams of Protein n  Grams of sugar per serving n  It gets obsessive. Here’s the easy way to deal with it: Look for foods with more protein than carbs or fat. Lower sugar is always better, but what kind of sugar may be deceptive. Watch for 0 sugar and lots of artificial additives. n  Taking out natural sugars and fats means they added something else. Go with natural. Eat less, but eat whole food such as whole milk yogurt. n  Always look for Servings Per Container because the whole bottle or box may be 2 or 3 servings. © 2014 Nancy Lamb All Rights Reserved
7. + Visually – it all means quantity n  Ever wonder how many chips are ONE Serving? One Serving 28 grams 14 chips 140 Calories 2 grams Protein It’s not the whole bag! © 2014 Nancy Lamb All Rights Reserved
8. + © 2014 Nancy Lamb All Rights Reserved
9. + Fatty Food or Nourishing Nectar n  Butter – it is so controversial. Some swear we need to cut out all butter while others swear we need to eat whole fat dairy foods to best absorb the nutrients. n  I say eat the best you can, avoid fake foods, and if it grows it’s better than if it come out of a test tube. n  Butter! It’s not so bad. Just know how much is too much. © 2014 Nancy Lamb All Rights Reserved
10. + Marked on Wrapper: 1 Tablespoon © 2014 Nancy Lamb All Rights Reserved
11. + 1 Pound of Butter – 1 Pound of FAT Whether its in the box or on you. © 2014 Nancy Lamb All Rights Reserved
12. + That yellow blob? That’s Fat. © 2014 Nancy Lamb All Rights Reserved
13. + Let’s talk about Sugar n  Sugar – it’s the new evil of the day and here’s why: Sugar makes you fat. Sugar makes you crave more sugar. Sugar makes bad food taste better, changes your energy levels, creates diabetes, makes you want more, makes you want more, makes you want more…. n  Why is it that table sugar makes you crave more but a fresh apple, orange or banana doesn’t? n  What about Fruit Sugars? n  Worse, what about the pink, yellow, blue or green packets of sugar alternatives? © 2014 Nancy Lamb All Rights Reserved
14. + Why not use the substitutes? n  Agave n  Rice Syrup n  Stevia n  Fructose n  Lactose n  Sucralose n  Xylitol n  Sorbitol n  High Fructose Corn Syrup (*HFCS) n  Maple Syrup n  Frozen Apple Juice Concentrate n  Apples n  Applesauce n  Brown Sugar n  Honey © 2014 Nancy Lamb All Rights Reserved
15. + Why not use the substitutes? I’ll tell ya why: Many are just as bad! n  Agave n  Rice Syrup – Brown Rice n  Stevia n  Fructose – Fruit Sugar n  Lactose – Milk Sugar n  Sucralose n  Xylitol n  Sorbitol n  High Fructose Corn Syrup (*HFCS) n  Maple Syrup n  Frozen Apple Juice Concentrate n  Apples n  Applesauce n  Brown Sugar n  Honey © 2014 Nancy Lamb All Rights Reserved
16. + What’s left? Whole Food Based Sweeteners n  Honey n  Maple Syrup n  Frozen Apple Juice Concentrate n  Apples, Oranges, Blueberries n  Applesauce n  Brown Rice Syrup n  Brown Sugar © 2014 Nancy Lamb All Rights Reserved
17. + Sugar Solutions © 2014 Nancy Lamb All Rights Reserved
18. + A little goes a long way Two measured teaspoons of sugar is more than enough to sweeten two cups of coffee, two bowls of oatmeal, or two ice teas. What you get is 35 calories per teaspoon, no artificial chemicals, and it’s less complicated than any new to market and not fully tested sweet substitute. © 2014 Nancy Lamb All Rights Reserved
19. + Sugar is the evil twin to fat n  Some say FAT is bad n  Others Cry Fowl about Wheat n  While many professionals are now saying sugar and sugar alternatives are what’s making us FAT. n  Let’s look at the fact! The age old Science behind fat: F A T = 1 1b 3500 Calories © 2014 Nancy Lamb All Rights Reserved
20. + Sweets – we all crave sweets n  How do we get healthy sweets, then? n  EASY n  Natural n  Fun n  Healthy n  EAT Sweet Vegetables and Low Glycemic Fruits n  Eat regular meals of the right proportion n  Avoid processed foods n  Avoid sugar alternatives © 2014 Nancy Lamb All Rights Reserved
21. + Why not avoid sugar and substitutes altogether? n  Sugar is the highest calorie lowest nutrient “food” around. n  If its too complicated to remember, it’s probably too complicated to bother. n  Alternatives have other health risks n  If it is man made, it’s probably not that great for you. n  Fresh fruits can add just enough sweet to your cereal without any added dangers n  Learn to drink your coffee and tea sugar free. © 2014 Nancy Lamb All Rights Reserved
22. + Read the Labels – Read the Ingredients – Make it Fun n  So far, we’ve talked about fat, sugar, calories….already you know that the labels are both deceiving and complete. n  You just have to read and think a bit. n  You can make it an adventure: Which energy bar is going to fuel me with more protein than fat? n  If you have to look it up or can’t pronounce it, it’s probably not food. Not real food at least. n  Always check on the kind of sugar added. Even health potions can be loaded in sugars. Some are super sweet tasting, loaded with artificial sweeteners, and almost worse than just a teaspoon of the real thing. © 2014 Nancy Lamb All Rights Reserved
23. + When all else fails… n  Pick your indulgences strategically! n  If you are going to eat something on the no no list, make it the best you can afford. One Dilletante Chocolate Truffle has about 50 calories, is rich and decadent, and lasts a long time. n  If you want it now, try waiting 10 minutes. n  No one can only buy fresh foods all the time, but do your best. If you shop the perimeters, have lots of fresh spices at home, and learn to love cooking, you can save money, calories, and additives. n  If you do that, you gain so much back in time, energy, and life. © 2014 Nancy Lamb All Rights Reserved
24. + Nancy Lamb, Holistic Coach for a Good Life Tired of diet after diet and no results? Tired of feeling sluggish and stressed? Health Coach Nancy Lamb of Ramblin Lamb Wellness works with clients to redirect their health so they can feel great again. Nancy earned her certification from the Institute of Integrative Nutrition, completing 18 months of intensive health and wellness studies. Trained in over 100 dietary theories, her coaching is based on bio-individuality to find what works best for your unique body. Her holistic approach concentrates on yoga, fitness and nutrition. email: nlamb@ramblinlamb.com www.ramblinlambwellness.com Nancy Lamb Holistic Health Coaching by Nancy Call to schedule a FREE HEALTH CONSULTATION 425-427-2573 Guiding you to wellness Coaching you to vibrant living Kicking the Old Programs Out to Embrace the New You Laughing with you as we explore blocks and bust through them Workshops, Private Sessions, Cupboard Cleanouts, Store Tours, Virtual Coaching and more… Knowledge is Power Nancy Lamb, Healthy Writer and Coach 425-427-2573 nlamb@ramblinlamb.com © 2014 Nancy Lamb All Rights Reserved