Nutrition Labels Are Guides For Healthy Food Choices
Posted: Saturday, January 14, 2012
by The Old Gray Mare
www.DressYourHorse.com
In an effort to dislodge my stubborn extra pounds, I have started watching food labels, nutrients, calories and serving sizes. I’m so annoyed with myself that weight gain has become an issue for me. I am paying the price for my bad eating behaviors and my exercise laziness. We all know that I made a very public promise to lose 45 pounds or more.
I have started taking preventive action. That’s also how I’m learning a great deal about reading food labels.
An article that talks about food labels isn’t a fun read – and I’m no expert on the subject. But I have been learning a thing or two about Nutrition Facts and Food Labels. There are basics and that’s my focus. In my overall scheme of eating healthy and maintaining slow and steady weight loss, the labels serve as my first defense.
Here are the key points that guide me.
Serving Size is given at the top of the label. Also included is the number of servings in the container or package. Both are in green on my included chart. I was in trouble right from the beginning because I liked to eat more than the suggested serving size, especially when I liked the particular food. I mean, who wants to eat half a cup of yogurt or ice cream? Serving sizes just seem too small.
I really had to put on the brakes and get my servings under control. To tell the truth, I do still cheat a little – so I compromise. While I eat a bit more, sometimes, I eat for less than I used to. And I’m still working on decreasing intake.
Then I concentrate on the calories – especially those from fat. If I adhere to serving size,I also control my calories and fat intake. If I eat too many servings, well then I double (or worse) the fat. If I eat the entire package, then I’ve really blown it. So when I look at the label, I can readily decide about the fat and calories. You see where I’m going with this? That’s how I’m limiting myself and how much I ingest. In the back of my mind I remember something else my doctor said, “Eating too many calories or fatty foods is directly linked to obesity.” I don’t ever want to become obese!
Then I look at Total Fat, Saturated Fat, Trans Fat, Sodium, Carbohydrates, Sugars. Eating these above 5% Daily Value? Not good, especially for me since I must limit my sodium and sugars. I have pretty severe blood pressure readings, even with medicine intervention. So I must aim for “how low can I go.” I’m not so hot on will power when it comes to foods I like, but I know enough to restrict sodium and sugars. I have a “watch list” and food labels help me restrict the “baddies.” So far, food labels are actually helping me get some control back in my personal weight battle.
Notice the Get Enough of these Nutrients in blue on my chart. These are the good nutrients and I require my limits, especially calcium.
The Footnote – my example label is based on a 2000 calorie diet. I vary mine between roughly 1500 to 2000 calories per day. I use the label as a frame of reference.
I already know that my lifestyle is entirely too sedentary. I must start with the exercises. It’s already into the teens in January and I have yet to move the booty by walking or cycling or riding, whatever. Brrr, it’s cold outside, it’s boring inside and it’s too far for the pool. See what I’m doing? I am not good about exercising and must change my ways – if I know me, that’ll be tomorrow, or the day after, maybe sometime.
When all is said and done, I am working on improving my eating habits and a few pounds have come off. In horse terminology, you’d call me an “easy keeper,” that is, it doesn’t take much to keep my weight up. Herein lies the problem. "Exercise, drink heaps of water and watch the calories" are my instructions, summed up.
I’ve learned what I could about food labels. I’m using the Food and Drug Administration as my main source.
The Old Gray Mare writes for www.DressYourHorse.com and her Blog sites.
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Top-level comments on this article: (2 total)You bring up some great points.
When it comes to exercise in winter...do you have stairs in your house or are they convenient? You can go up and down stairs for free...and it is heart healthy and better than walking in icy weather. It builds leg muscles and strengthens your endurance. Up and down for at least twenty minutes will do it daily or at three times a week. No coat or dangerous weather to worry about. Start slowly and get heart rate up a little more each day.
I've learned that you can count calories, or better yet Carbs...for me. Counting carbs and watching for where my cut off of gaining, maintaining, or losing is...it's usually between 60-80 carbs a day for me...some women can go around 100, and some are low as 35-40.
I read cans too, and I eat yogurt almost daily, so I read labels. I buy LIGHT yogurt that is lower in sugar by HALF...normally it's 28-29 grams sugar, but LIGHT is about 14-16, big difference. Counting carbs will not work unless you also restrict sugar intake to make room for more food choices. I always eat breakfast, and lunch...but yogurt/fruit or light evening meal.....too much fruit causes weight gain for me, so I have to balance it.
Note: I had a bone density test this past year, and I have great bones, more like a person 20 years younger...my doctor said it was excellent. I believe it's because I like cheese and certain dairy products and use them regularly.
There are all kinds of diets, but I don't diet, it's better to create a new lifestyle of foods you can buy always, and knowing what you can, and cannot eat and how much daily.
You are going to do great, and we shall emerge wiser for the trial. Lack of exercise is usually the culprit for those who are food conscience, and we can fix that.This is great. I love the stairs suggestion and, yes, we have stairs. I have found such a decline in my leg strength that I cannot get down into a stoop and get up again. This is a horse woman that hasn't been riding. Can you just imagine. Then too I was a ballerina in my younger days right up until 21. I should still have amazing leg strength. I'm not sure I can do the steps well but have often thought about it myself. I think I should take your suggestion and give it a go. Have to tell you that we have a whole exercise room here. It ranges from a really great tread mill, stationary bike trainer, a phenominal weight set with all the bells and whistles, a ping pong table, a flip around the ball and so much more. There is a TV with dvd nd vcr players. The lighting is perfect. We have a basketball hoop and a boxing punch. I'm jus not inclined. I call it laziness. I have made the commitment to get busy though and I'm finding my way to doing more. I'll try. I'm rereding your comments and, by golly, they're right on the money. Thank you so very much!
Great job. All of these things are important. Good research.Thanks much. Food labels are actually pretty handy and I find myself referring to them more all the time.
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