Reading Nutrition Facts Labels

The Nutrition Facts Food Label

Do you read the Nutrition Facts food labels when you shop? Since 1994, the FDA has required these labels to be placed on most food packaging. The Nutrition Facts food labels are easy to find on the back, side or bottom of the packaging.

The black and white Nutrition Facts labels may be formatted vertically or horizontally (the vertical version is more common). Small packages may have an abbreviated version of the label.

For example, this is a food label like one that you would see on a can of condensed chicken noodle soup. It looks like a lot of information to understand all at once, so let's look at the Nutrition Facts food label one section at a time.

 By Shereen Jegtvig
 

 Nutrition Facts - Serving Information

You'll find the serving information listed right at the top of the Nutrition Facts label. This is important because everything you read on the rest of the label is based on one serving. There are two parts to the serving information on the Nutrition Facts label, the serving size and the number of servings. 

The serving size tells you the size of each serving. It could be an number or a common measurement. For example, one serving of chicken noodle soup is 1/2 cup. Sometimes this information can be very misleading. If a package contains six cookies, but the serving size is two cookies, then the package contains three servings, not just one. So if you eat all six cookies, you are eating three servings.

On the chicken noodle soup example above, it is important to note that a serving is one-half cup of the condensed soup as it comes in the can and not one-half cup of the soup after it has been mixed with water. Always look to see if the serving size should be measured or counted before the product is prepared or after. 

Sometimes the number of servings may be easier to understand than serving size. On the chicken noodle soup Nutrition Facts label, the number of servings is given as about 2.5. That means if you prepare the can of soup with any amount of water and eat the whole thing yourself, you have eaten two and one-half servings (and that doesn't include any crackers).

By Shereen Jegtvig

 Nutrition Facts - Calories, Fat, Carbohydrates, and Protein

 This section of the Nutrition Facts food label contains information about calories, fat content, amount and types of carbohydrates, and amount of protein in the product. The label shows the amounts in grams (g) or milligrams (mg) and the percentage of the daily value (the amount needed every day) for each of these nutrients. This information is based on a 2,000 calorie per day diet. So it won't be exactly right for everybody. But it will give you an idea of how the food item will fit into your energy nutrient needs.

Notice that sodium information is located here rather than with the other minerals down lower on label. In the chicken noodle soup Nutrition Facts food label above, you can see that one serving of condensed chicken noodle soup has 37% of your daily value for sodium. If you eat the whole can of soup, you would get 92% of the recommended amount of sodium you should consume for the entire day.

This part of the label also contains information on fiber. You can see from our example, chicken noodle soup from a can doesn't contain much fiber.

By Shereen Jegtvig

Good Fish, Bad Fish

Fish is an excellent source of lean protein and omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). A diet rich in fish oil may help reduce inflammation and decrease your risk of cardiovascular disease. The omega-3 fatty acids found in fish are also essential for brain and eye development. The American Heart Association suggests that we each eat at least two servings of oily fish each week to help keep our hearts healthy.

So when is fish not so good for your health?
Almost all fish is contaminated with trace amounts of mercury. While most healthy adults have no problem eliminating the mercury from their bodies, children and women who are pregnant or breastfeeding should avoid some types of fish and shellfish to reduce their risk of mercury exposure.

Fish that contain the highest level of mercury are larger and older sharks, swordfish, king mackerel, and tilefish. It is probably a good idea for most people to avoid eating much of these fish. They can be replaced with other fish and shellfish such as shrimp, pollock, canned light tuna, salmon and catfish, which all contain much less mercury.

Most other fish fall somewhere in between. The United States Environmental Protection Agency has a complete listing of the mercury levels in commercial seafood and fish. It is also interesting to note that deep-frying fish may increase the concentration of mercury in fish.

Besides mercury, fish can be a problem if it isn't prepared properly. Deep fried or served with a heavy, fat- and calorie-dense sauce will turn healthy fish into an unhealthy meal fast.

Another potential problem is eating undercooked fish, which may lead to a parasite infection. When cooking fish at home, make sure you cook your fish until it is flaky and tender; the meat should show no signs of translucency. And do not cross contaminate raw fish with uncooked or ready to serve foods; use separate utensils and plates for handling each.

Other Sources of Omega-3 Fatty Acids

If you are concerned about mercury, or if you just don't want to eat fish, you need to get omega-3 fatty acids from other sources. There are many plant sources of omega-3 fatty acids, such as canola oil, flax seeds, walnuts and pumpkin seeds.

The type of omega-3 fatty acids found in plants is called alpha linolenic acid. It is not exactly the same as the fats found in fish, but your body has the capability to transform alpha linolenic acid to both EPA and DHA.

What About Fish Oil Supplements?

Most people can get all of the omega-3 fatty acids they need from their diets, but EPA and DHA are also available as dietary supplements. Many people elect to take these supplements with the hope of reducing inflammation and their risk of cardiovascular disease.

DHA supplementation may be the most beneficial for babies. The developing brain accumulates large amounts of DHA during the third trimester of pregnancy through the first three months of infancy. Women can take DHA supplements during their pregnancy and in the initial months of breastfeeding to be sure their babies receive enough DHA for normal cognitive development.

By Shereen Jegtvig

High-Fiber Foods

High-fiber foods have been shown to reduce the risk of cardiovascular disease and to help to keep your digestive system healthy. Find out which foods are high-fiber foods.

Dietary Fiber

Dietary fiber is only found in plants, and functions like a skeleton to help maintain their shape and structure. Humans eat plants but we cannot digest the fiber so it passes through the small intestine into the colon. The fiber helps to keep the colon healthy. Some disorders like diverticulitis, constipation and irregularity may be connected with not getting enough fiber in the diet.

Types of Dietary Fiber

Insoluble fiber is the type of dietary fiber found in high-fiber foods like whole grains, nuts, wheat bran and vegetables. Insoluble fiber does not dissolve in water so it helps to move material through the colon faster by increasing the bulk of the stool. This can be very helpful to people who suffer from constipation or irregularity. Diets high in insoluble fiber may also decrease the risk of diabetes.

Soluble fiber is also found in many high-fiber foods like oats, citrus fruits, apples, barley, psyllium, flax seeds and beans. Soluble fiber absorbs water, which helps to soften stools making them easier to eliminate from the body. Some soluble fibers, like beta glucan found in oats, bind to bile acids in the intestinal tract. Bile acids contain cholesterol and normally your body reabsorbs some of those bile acids, but when their bound to beta-glucan, they are eliminated through the stool. This reduces the amount of bile reabsorbed into your blood, and in turn helps to lower cholesterol levels. Research shows high-fiber diets with this type of soluble fiber has been shown to reduce cholesterol closer to healthy levels.

High-Fiber Foods

According to the Institute of Medicine:

The recommended intake for total fiber for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively, due to decreased food consumption.

People who currently have low-fiber diets may want to increase their daily intake of high-fiber foods slowly because some fiber may increase gas and bloating. The body adjusts the increased amount of fiber over time and the gas and bloating will decrease.

Here are some examples of delicious and healthy high-fiber foods from the USDA National Nutrient Database:

• one-half cup cooked navy beans - 9.5 g
• one-half cup baked beans, canned – 9 g
• one-half cup cooked lentils – 7.8 g
• one-half cup cooked black beans – 7.5 g
• one-half cup dates – 7.1 g
• one cup raisin bran cereal – 7 g
• one-half cup cooked kidney beans – 6.5 g
• one-half cup cooked lima beans – 6.7 g
• one-half cup canned tomato paste – 5.9 g
• one-half cup cooked garbanzo beans – 6.2 g
• one-half cup bean with ham soup – 5.6 g
• one-half cup frozen red raspberries – 5.5 g
• one medium bran muffin – 5 g
• one-half Asian pear – 5 g
• one-half cup cooked artichoke – 4.5 g
• one-half cup frozen peas, cooked – 4.4 g
• one cup oatmeal – 4 g
• one-half cup frozen mixed vegetables, cooked – 4 g
• one-half cup raw blackberries – 3.8 g
• one-half cup canned pumpkin – 3.5 g
• one-half cup cooked whole-wheat spaghetti – 3.4 g
• 24 almonds – 3.3 g
• one apple with skin – 3.3 g
• one-half cup cooked barley 3 g
• one medium orange 3 g
• one cup broccoli – 2.4 g
• one red sweet pepper – 2.4 g
• one nectarine – 2.3 g
• 28 peanuts – 2.3 g
• one slice whole grain bread – 2 g
• 15 walnut halves – 2 g

Fiber Supplements

Fiber supplements are available and may be added to a low-fiber diet, but fiber supplements shouldn't replace high-fiber foods in your diet because high-fiber foods are usually high in vitamins and minerals as well.

By Shereen Jegtvig

How can I get more fruits and vegetables into my diet?

 

Question: How can I get more fruits and vegetables into my diet?

 

I am trying to eat healthier but I have a problem that I don't like very many fruits and vegetables. Mostly the problem is with the textures of the foods, they make me gag. I drink juice and can eat a few things like applesauce, peas, corn and broccoli but that is about all I can easily manage to eat. Can you give me any help on how to get more fruits and vegetables into my diet?

 

Answer: I have always been kind of jealous of people who grew up loving vegetables and fruits. Eating fruits and vegetables was something I had to work at enjoying. I was one of those kids who hated them and as I grew up I came up with ways to disguise them.

 

One suggestion would be to get a juicing machine and juice your fruits and vegetables. As long as you keep the pulp in the juice, you will still get the nutrients and fiber. What type of texture do you like? If you like crunchy, you can eat the vegetables raw or slightly cooked. If you like squishy things, then you can cook them longer until they are soft. You can add melted cheese to add some difference in texture, or sprinkle some nuts on top. Do you like soup? You can add cooked vegetables to soup, or make creamed soups that are pureed so that the texture is smooth. Do you like mashed potatoes? You can do the same with carrots, squash, or sweet potatoes.

For fruits, try slicing up strawberries and adding some cream or whipped cream. If you don't like raw apples, you can slice them up and cook them with a little water, a bit of cinnamon and maybe just a little sugar if you prefer a sweeter taste. There are also fruit preserves that don't have a lot of extra sugar added that can be spread on toast like jam or jelly. One more idea is to freeze some seedless grapes for a nice cold treat and a change in texture.

By Shereen Jegtvig

What are processed foods?

 

Question: What are processed foods?

 

I am having a hard time understanding what exactly is considered to be "processed food." Do you have a list or something that would help me?

   Answer: Processed foods have been altered from their natural state for safety reasons and for convenience. The methods used for processing foods include canning, freezing, refrigeration, dehydration and aseptic processing.

We tend to think of processed foods as bad, but it turns out that many processed foods are not unhealthy. For example, milk would be considered a processed food because it is pasteurized to kill bacteria and homogenized to keep fats from separating. While some people prefer to drink raw milk, most of us should consume the "processed" version we find in our grocery stores.

Another healthy example of food processing is frozen vegetables. While fresh may be best, freezing vegetables preserves vitamins and minerals and makes them convenient to cook and eat all year around. Fruit and vegetable juice is also an example of a healthy processed food. In fact, some orange juice is fortified with calcium to make it even more nutritious.

Of course, there are a lot of processed foods that aren't good for you. Many processed foods are made with trans fats, saturated fats, and large amounts of sodium and sugar. These types of foods should be avoided, or at least eaten sparingly.

Processed foods that may not be as healthy as fresh foods include:

• canned foods with lots of sodium
• white breads and pastas made with refined white flour, which are not as healthy as those made with whole grains
• packaged high-calorie snack foods, like chips and cheese snacks
• high-fat convenience foods, like cans of ravioli
• frozen fish sticks and frozen dinners
• packaged cakes and cookies
• boxed meal mixes
• sugary breakfast cereals
• processed meats

Processed meats might be some of the worst of these foods. Eating these meats may increase your risk of colorectal, kidney and stomach cancer. Processed meats include hot dogs, bologna, sausage, ham and other packaged lunch meats.

These processed foods and prepackaged meals are very convenient and popular. If you do shop for these foods, be sure to look for products that are made with whole grains, low in sodium and calories, and free of trans fats. Make sure you pay attention to serving size, too, and balance out the processed foods you eat with a delicious fresh salad and some whole grain bread.

By Shereen Jegtvig

Food Additives

 Artificial Colorings
Food manufacturing companies use many different additives to help preserve freshness, improve texture, add flavor and to protect foods from spoiling. Here are some of the more common food additives you're likely to find on the ingredients lists of the processed foods you buy.

The colors of food make them more (or less) attractive so manufacturers add colorings to many processed foods. Some food colorings come from natural plant extracts and dyes, but some are created artificially. Learn more about artificial colorings

Artificial Sweeteners
Non-nutritive sweeteners add flavor, but no calories to foods and beverages. That's because they're 100s of times sweeter than regular sugar or high fructose corn syrup so very little is used. Learn more about artificial sweeteners

BHA and BHT
Many of the processed foods you buy contain at least a small amount of fat. Butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) protect fats from going rancid so you'll find them in a variety of processed foods. Learn more about BHA and BHT..

Calcium Propionate
This preservative is used to protect bread and baked goods from mold and bacterial growth. It also occurs naturally in butter and some types of cheese. Learn more about calcium propionate.

Citric Acid
You'll usually find citric acid in foods that contain fruit or fruit flavorings because it adds a tangy sour flavor and is also used as a preservative. Citric acid occurs naturally in many foods, especially in citrus fruits. Learn more about citric acid

Monosodium Glutamate
The flavor of protein-rich foods is often enhanced with monosodium glutamate (MSG). You'll find MSG in on the ingredients list of many savory processed foods. Learn more about monosodium glutamate..

Nutritional Ingredients
These supplemental nutrients are added to improve the nutritional profile of the foods you eat every day. Eating foods with these additional ingredients will conveniently ensure you get enough calcium, fiber, and other nutrients. Learn more about nutritional ingredients.

Sodium Benzoate
This preservative is used in acidic foods such as fruit preserves and pies. Sodium benzoate prevents growth of bacteria, mold and yeast. Learn more about sodium benzoate.

Sulfites
Sulfites are added to foods to prevent bacterial growth in some foods, plus they also improve the quality of bread dough. You'll also find naturally occurring sulfites in beer, wine and fruit. Learn more about sulfites.

By Shereen Jegtvig

Fortified and Enriched Foods

 

Question: Fortified and Enriched Foods

 

What are the differences between enriched and fortified foods?

 

Answer: Enriched foods have nutrients added that were originally lost during processing. Fortified foods have nutrients added that are beyond what the foods originally contained.

Bread is enriched with B vitamins lost in the processing of white flour. So is pasta, tortillas, and any other products made with enriched white flour.

Fortified foods are more common and include calcium fortified orange juice, iodine fortified salt and vitamin D fortified milk. Cereals and fruit juices are often fortified with vitamins and minerals, but unfortunately, they are often loaded with sugar as well.

By Shereen Jegtvig

Why Don't Total Fats and Types of Fats Add Up?

 

Question: Why Don't Total Fats and Types of Fats Add Up?

 

I know there are several websites that offer complete nutrition information for foods, which is very helpful. The problem is the information for fats. When I add up the amounts given for polyunsaturated fats, monounsaturated fats and saturated fats it doesn't equal the amount shown for the total fats. Shouldn't the three types of fats equal the total amount or are there some types of math errors going on?

 

Answer: The United States Department of Agriculture (USDA) provides a database of nutrition information for the foods we eat. Many sites, such as Calorie Count, use this information for creating their own calorie and nutrition databases. The USDA breaks down the macronutrients (fats, carbohydrates and proteins) into their various components and lists the amounts of each component as well as the total for each macronutrient.

When you search for a food such as avocados, you might look at the nutrition information and see the total fat grams is more than the sum of the three individual fatty acids (saturated fats, polyunsaturated fats and monounsaturated fats). Don't worry, while the total fats section of the nutrition charts may appear to be off, they're correct. The disparity isn't due to math errors (although rounding up or down may cause slight differences); the major reason is because there are other types of fatty substances present. These substances (phospholipids, glycerol and sterols) are included in the total fat, but they're not considered to be part any of the three fatty acid groups.

You won't find the phospholipids or glycerols listed in the nutrition information charts, however you will find the sterols. The best-known sterol is cholesterol, which is found in animals as well as the phytosterols (beta-sitosterol, stigmasterol and campesterol), which are found in plants.

By Shereen Jegtvig

What is a serving of fruits or vegetables?

 

Question: What is a serving of fruits or vegetables?

 

Nutritionists say to eat five servings of fruit and vegetables a day, but, what's a serving size? Is it one apple? Two carrots? Three large strawberries? Four Brussels sprouts? What about a large glass of tomato or orange juice? When you say five servings, do you mean five fruits and five vegetables, or do you mean something like three fruit and two vegetables or two fruit and three vegetables?
V-8 now offers a drink of mixed fruit and vegetables. How far will a large glass of that go to meet what you suggest?
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Answer: The United States Department of Agriculture sets a serving size for fruit or vegetables to be equal to about one-half cup. Greens like spinach and lettuce have a serving size equal to one full cup. One serving of sliced fruit is equal to one-half cup; however a single piece of fruit, such as an apple or an orange counts as one serving. How did the USDA decide that one-half cup is a serving size? The decision was based on the portion sizes that people typically eat, ease of use and nutritional content of fruits and vegetables. Many experts suggest we need from five to nine servings of fruits and vegetables every day. That is a total. Older or inactive women and smaller children need at least three servings of vegetables and two servings of fruit. Growing kids, teen girls, most men and active women would eat at least four servings of vegetables and three servings of fruit everyday. Teen boys and active men should eat at least five servings of vegetables and four servings of fruit. Unfortunately many people fail to eat even five servings each day.
Here are some typical serving sizes for fruits and vegetables:

Fruits

• one banana
• six strawberries
• two plums
• fifteen grapes
• one apple
• one peach
• one half cup of orange or other fruit juice 

 

Vegetables

• five broccoli florets
• ten baby carrots
• one roma tomato
• 3/4 cup tomato juice
• half of a baked sweet potato
• one ear of corn
• four slices of an onion

You may notice that serving sizes on the Nutrition Facts Label of packaged fruits and vegetables are not always the same size as the one-half cup serving size that the USDA has set for the food pyramid. For example, some frozen vegetable blends may list the serving size as 3/4 cup, which would meet one and one half of your vegetable need for the day. One serving of a fruit or vegetable juice is four ounces. V8 Fusion claims to meet one serving of fruit and one serving of vegetables in one eight ounce glass. A large glass may hold about 12 ounces, which would give you three servings of fruits and vegetables.

By Shereen Jegtvig

How do I shop for healthy foods for my diet?

 

Question: How do I shop for healthy foods for my diet?

 

Answer: Healthy eating at home starts with choosing healthy foods at the grocery store. It is so much easier to prepare delicious and wholesome meals if you have top-quality ingredients on hand. Here are some tips for grocery shopping for healthy foods:

• Make a list of the food items you need before you go shopping and stick to it. Without a list, you may forget something important and you may be more tempted to buy poor-quality junk foods.
• Don't shop when you are hungry or in a hurry. In either case you will be more likely to grab junk, processed foods or sugary treats.
• Fresh fruits and vegetables are best, but if you can't eat them in a day or two, frozen fruits and vegetables are a better choice.
• Choose lean meats such as fish fillets, skinless chicken breasts, lean pork chops and turkey. Avoid processed meats like hot dogs, sausages and bologna.
• Stay away from the snack aisle. Don't tempt yourself with chips, sodas and high fat, low nutrition snack foods.
• Read the nutrition facts labels on any canned and packaged foods. Notice the how much fat and sodium are in the food. Those cans of "spaghetti and meat balls" aren't as healthy for you as buying whole grain pasta, making lean, ground turkey meatballs and a fresh tomato sauce.
• Choose low fat milk, soy milk or rice milk.
• Replace white bread with 100 percent whole grain bread.
• Keep your favorite spices and herbs on hand to add flavor to your meals instead of adding extra salt.
• Don't buy frozen dinners that are high in fat and calories. 

       By Shereen Jegtvig

How Can I Tell if a Recipe is Healthy?

Question: How Can I Tell if a Recipe is Healthy?

Answer: When I am researching recipes, there are three main characteristics I look for:

• The inclusion of healthy ingredients
• The exclusion of unhealthy ingredients
• The cooking method

Here is what you should look for when evaluating a recipe. 

Healthy Ingredients

The healthiest ingredients are whole fresh or frozen fruits and vegetables, healthy oils like olive oil, walnut oil, grape seed oil, and rice bran oil. Nuts, legumes and soy are healthy ingredients, and so are whole grain breads, and pastas. Meats and poultry should be lean whenever possible, and low fat dairy products are good too. I really like recipes that include several healthy ingredients, rather than just one or two. For example, Wild Rice with Cranberries and Apples is a great healthy dish with a great balance of whole grains, nuts, and fruit. Serve this with a lean chicken breast for an incredibly tasty and healthy meal. Pork with Cabbage and Apples is another example of a great recipe with several healthy ingredients. 

Leave Out Unhealthy Ingredients

Unhealthy ingredients include sugar, processed foods, saturated and trans fat, white refined flour, and products made with refined white flour. Evaluating a recipe can be easy. For example, a recipe that calls for processed foods like luncheon meats, processed cheese-products or high fat products like mayonnaise isn't healthy and should not become a recipe you use very often. Sometimes evaluating a recipe is more difficult. Spaghetti and meatballs seems like a healthy meal, but a large portion of the meal is pasta made from refined white flour and the meatballs may have a lot of saturated fat in them. On the flip side, the spaghetti sauce itself is very healthy with lots of tomatoes that give us vitamins and lycopene. Garlic, peppers, herbs seasonings and mushrooms are healthy ingredients you might find in a spaghetti recipe.
When you find a recipe that confuses you, just alter the recipe a bit. Make your meatballs from ground turkey meat and use a whole grain pasta, or decrease the serving size and add a big salad on the side.

Cooking Methods

The cooking method used in a recipe is very important. Deep-frying is probably the least healthy of the cooking methods, especially if the oil is used more than once. Pan frying might be a little better, but still not so good if you use a lot of oil and batters on your foods that absorb a lot of oil. Sauteing in a bit of olive oil or canola oil is better, and roasting in an oven is better yet. Boiling vegetables will not add any extra calories, but you will loose some of the valuable nutrients when you drain off the cooking water. Microwaving is a great way to cook vegetables because it is quick so not many nutrients are lost. Here are a couple examples of recipes prepared with different methods. Potatoes are a nice source of vitamin C and fiber if you leave on the skins. A medium sized baked potato only has about 100 calories and is a healthy food when cooked in this manner. A french-fried potato is not so healthy. The fat used to deep-fry the potato is not healthy, and the potato absorbs a lot of oil, so the same size potato that is french fried has many more calories and fat. If you like french fries, try slicing the potato into strips and lightly coat the strips with olive oil. Bake them on a baking sheet until they are tender.
Another example of good verses bad cooking methods would be this example with a chicken breast. Baking a chicken breast in the oven with some salsa or chicken broth is a healthy way to prepare the chicken. If you take that same chicken breast, coat it with a batter and deep fry it, that piece of chicken becomes an unhealthy, fattening food.
Always look for healthy ingredients. Avoid unhealthy ingredients or find healthier substitutes. Choose recipes that let you bake, roast, microwave or saute your foods.

By Shereen Jegtvig

Don't Skip Breakfast

Start the Day Right - Don't Skip Breakfast

Studies show that children who eat breakfast do better in school. It doesn't take much further thought to realize adults will feel better and perform better at work as well. Whether you work at home, on the farm, at the office, at school, or on the road, it is not a good idea to skip breakfast. Eating a good breakfast sets the tone for the rest of the day. When you skip breakfast, you are likely to become tired when your brain and body run low on fuel. By mid-morning, you might grab a cup of coffee or wolf down a sugary candy bar to wake up again. This might work for a few minutes, but by lunch time you are hungry, crabby, and perhaps your mood might make you a little more prone to make unhealthy choices at lunch.
Skipping breakfast is a common strategy for losing weight, but not a smart one. Many people believe that they will lose weight if they skip meals, but that just isn't true; the body expects to be refueled a few times each day -- starting with breakfast.
Actually, eating breakfast is good for weight loss. In fact, people who eat breakfast are more likely to maintain a healthy weight.

Making a Healthy Breakfast

A healthy breakfast should contain some protein and some fiber. Protein can come from low fat meats, eggs, beans or dairy. Fiber can be found in whole grains, vegetables and fruits. A good example of a healthy breakfast might be something simple like a hard boiled egg, an orange, and a bowl of whole grain cereal with low fat milk. Stay away from the sugary cereals, syrups, pastries, and white breads because they are digested quickly and will leave you hungry and tired in a couple of hours. Protein and fiber satisfy your hunger and will keep you feeling full until lunch time.
If you really don't like to eat breakfast, you can split it up into two smaller meals. Eat a hard boiled egg at home, and an hour or two later, take a break from work and snack on an apple and a handful of healthy nuts like pecans or walnuts.

Breakfast Every Morning

Remember that eating a healthy breakfast is the best way to start off your day, and be good to yourself by eating a healthy breakfast. Notice how much better you feel through the morning and the rest of the day when you don't skip breakfast.

By Shereen Jegtvig

Healthy Foods Instead of a Diet

 

Healthy Foods for a Healthy Lifestyle

There are several fad diets that will lead to successful weight loss if you follow them exactly as they are designed. That doesn't mean every food that fits into a diet is a healthy food, but it does mean you have to change your eating patterns to fit the diet's rules.Rather than worry about following a fad diet, think about your health and your lifestyle instead. Start by learning which foods are good for you.

 Healthy Foods to Eat

The closer a food is to its natural state, the better it is for you. Fresh fruits and berries are great and will satisfy a craving for sweets. Whole vegetables have lots of vitamins and minerals, so eat more green, orange and yellow vegetables. Steam them to retain the most nutritional value and be careful with sauces, they may be high in calories and fats that aren't good for you.Any pasta or baked goods should be made from whole grains. Avoid sugary snacks and pastries as well. An apple is good for you, an apple pie really isn't.
Shop for lean meats and don't forget the fish. The omega-3 polyunsaturated fatty acids in ocean fish are often deficient in our diets, so serve seafood two or three times per week. Baked fish and chicken are healthier than fried, and lean meats like bison or venison may be healthier than higher fat beef.
Processed lunch meats, hot dogs, bacon, and sausages have a lot of saturated fat and nitrates in them you don't want in your body. If you love these meats, you can find healthier versions sold at health food stores.
Remember to eat a variety of foods to get all of the vitamins and minerals you need to be healthy.
Stick to water, milk and 100% fruit and vegetable juices as your main beverages and limit sugary soft drinks. If you get tired of plain water, add a slice of lemon or lime to add a touch of flavor. For kids, try some fruit juice jazzed up with carbonated water.

Unhealthy Foods

• Battered and deep fried foods
• Sugary sodas
• Processed lunch meats
• Greasy snack chips
• White bread and refined pasta
• Most canned spaghetti and ravioli
• Sugary breakfast cereals
• Frozen fried chicken, fish sticks and corn dogs

Healthy Foods

• Green and brightly colored vegetables
• Dark leafy greens and lettuce
• Fresh fruits and berries
• Lean turkey and chicken
• Nuts, dried fruits and healthy snacks
• Whole grain breads and pasta
• Healthy cooking oils like canola and olive oils
• Grass fed beef and bison
• Cold water oily ocean fish
• Low fat milk or soy beverages
• Nuts, seeds, and legumes

Assess Your Lifestyle

Once you learn which foods are good for you, you need to look at your eating habits. If the foods you eat are not healthy, you might want to work within your habits and current lifestyle conditions, since they are usually tough to change. Consider these questions, then read on for tips to help you add healthy foods:

• Do you eat because you are bored, sad, or happy?
• Do you snack in front of the TV without even giving it much thought?
• Are most of your meals eaten at home or in restaurants?
• How often do you eat fast food?
• Do you like to cook?
• How often do you grocery shop?
• Do you skip breakfast or lunch, then overeat later in the day?
• How big are the portions you consume?
• Do you crave sweets?
• Are there foods you won't give up?

Healthy Foods for Snackers

If you are an emotional eater, keep the junk food like potato chips, tortilla chips, ice cream, and candy out of the house. Keep healthy snacks like fruits, crunchy vegetables with dips, or nuts handy. If you absolutely feel the need for a treat, then purchase a small piece of high quality chocolate or your favorite treat and enjoy it, just don't buy any to bring home. The same tips are helpful for those who enjoy TV snacking at home. If you don't want to give up nibbling while watching your shows, keep low calorie foods close by, because it is very easy to eat too much when you are entranced by your favorite drama, football game or cooking show. Eat crisp raw vegetables with your dip instead of greasy chips.

How much fat, protein and carbohydrate does a person need?

Question: How much fat, protein and carbohydrate does a person need?

Answer: You can use my Nutrition Guide to help you determine how many calories and how much fat, carbohydrate and protein you need each day. 

For your example, a woman who weighs 135 pounds and is moderately active needs 1920 calories each day to maintain that weight. The United States Department of Agriculture suggests that approximately 50% of your calories should come from carbohydrates, about 30% from fats, and approximately 20% from protein sources.

For calculating purposes, it helps to know that one gram of protein has about four calories, one gram of fat has about nine calories, and one gram of carbohydrate has about four calories. In this case the 135 pound female would need about 240 grams of carbohydrates, 63.4 grams of fat, and 96 grams of protein per day.

It helps to keep a food diary to keep track of your calories, fats, carbohydrates, and protein consumption, or join Calorie Count. 

By Shereen Jegtvig

How Many Calories Do You Need?

Choose one of the following guides to help you know how many calories or how many nutrients you need every day.

 Calories

Calculate the number of calories you need to maintain, lose or gain weight.

Calorie Calculator for Men

Calorie Calculator for Women

Food Group Servings

Find the number of servings you need every day from each food group. There's also tips on serving size information and healthy food sources too.

Food Groups for Men

Food Groups for Women

Nutrient RDAs

Look up the recommended daily amounts for vitamins and minerals.

Nutrient RDAs for Men

Nutrient RDAs for Women
 
If you have any medical conditions, are pregnant or nursing, please speak to your doctor before changing your diet or starting an exercise program.

Keeping Track

In order to track your calories and nutrition, you can download and print out my food diary sheets, or you can join Calorie Count, where you can track your diet, your physical activity, get help with recipes and join a huge community of people interested in healthy foods and weight management.

By Shereen Jegtvig

Common Abbreviations Used in Nutrition

When you read about nutrition, diet and nutritional supplements, you are likely to come across some abbreviations that may not look familiar to you. Here are some common abbreviations used in nutrition:

AA

Amino Acids, the individual components of proteins. 

ADEK

Vitamins A, D, E and K, fat-soluble vitamins sometimes grouped together and designated by the abbreviation ADEK. 

AI

Adequate Intake , amount of a nutrient that will meet the requirements of everybody. It is used when a RDA can't be determined.

BMI 

Body Mass Index, a measurement that indicates obesity by calculating the relative percentages of fat and muscle in the body.

Ca

Calcium, a dietary mineral needed for healthy bones, muscle function and many other functions in the body. 

DRI

Dietary Reference Intake, the levels of nutrients needed for dietary consumption. They replaced the Recommended Dietary Allowance (RDA) in 1989. 

EAR

Estimated Average Requirement, the intake of a nutrient that will meet the requirements of one half of all healthy individuals.

Energy RDA

Energy Recommended Dietary Allowance, the average number of calories needed, differing by gender and age. Note: The Energy RDA is an average, so any person may actually need more calories or fewer calories than what the calorie charts show. 

Fe

Iron, a dietary mineral needed for transportation of oxygen throughout the body. 

FTT

Failure To Thrive, a significant delay in growth of an infant or young child.

g

Gram, a metric unit of measure. Carbohydrates, fats and proteins are measured in grams. It would take about 29 grams to equal one ounce.

IU

International Unit, a measure of the activity of vitamins and drugs. Vitamins A, D and E are often measured in this way. Conversion from IU to mg is different for each vitamin.

K

Potassium, a dietary mineral that is needed for water balance and healthy muscle function in the body.

Kcal

Kilocalorie, a measure of energy that we commonly refer to as a "calorie."

Mcg

Microgram, a metric unit of measure. Some vitamins and minerals are measured in micrograms, for example, 1,000 micrograms equal one milligram. 

mg

Milligram, another metric unit of measure. Many vitamins and minerals are measured in milligrams, for example, 1,000 milligrams equal one gram. 

mg

Magnesium, a dietary mineral needed for healthy muscle function and other processes in the body.

meq

Milliequivalent, a measurement that is equal to one-thousandth of a gram equivalent.

na

Sodium, a dietary mineral that is needed for water balance in the body.

Rda

Recommended Dietary Allowance designates the amount of a nutrient that will meet the requirements of 97.5% of healthy individuals. It is based on the EAR plus two standard

Ree

Resting Energy Expenditure, number of calories you would burn if you stayed at rest all day.

Rni

Reference Nutrient Intake, used in the UK and stands for the daily nutrient recommendations to meet the needs for the majority of the population.

Ul

Tolerable Upper Limit, highest level of a nutrient that is safe for all individuals.

By Shereen Jegtvig

Which is a better source for omega 3 fatty acids - fish or plants?

Question: Which is a better source for omega 3 fatty acids - fish or plants?

What's your opinion on the best source for omega 3 fatty acids? Wouldn't plant based oil (flax) be better than the fish oils?

Answer: The best source of omega 3 fatty acids is probably fish. Japanese men, who consume twice as much fish and seafood as men in the United States have much less likely to have atherosclerosis, which leads to heart disease. Coldwater oily fish such as salmon contain the most omega-3 fatty acids, but other wild-caught fish such as trout are good sources of omega-3s as well. 

Fish oil contains two important fatty acids called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) that are the forms of omega-3 fatty acids that your body uses. 

Algal oil, which is made from ocean algae, is the one plant source of omega 3 fatty acids that contains pre-formed DHA. Algal oil is usually sold as a dietary supplement.

Flax, walnuts, pumpkin seeds, soy and canola oil are all good sources of alpha-linolenic acid. Alpha-linolenic acid is also an omega-3 fatty acid, but it is slightly different than EPA and DHA so it must be converted into one of those forms to be used by the body.

Research shows that flaxseed may help to prevent cardiovascular disease too, but the evidence is not as strong as it is for fish oil. Flax is the best plant source of omega 3 fatty acids because it contains large amounts of omega 3 fatty acids along with fiber and phytochemicals called lignans. Canola oil is another great choice. It is better for cooking than flax oil because flax oil is destroyed by heat.

Many people prefer to avoid fish because they don't like the taste or because of the potential of mercury contamination found in some fish. While you can increase your dietary omega 3 fatty acid intake by adding plant oils to your diet, fish is preferred. People who do not want to eat fish on a regular basis can take fish oil supplements (buy direct).  

By Shereen Jegtvig 

High Carb, Low Carb... What is a Carbohydrate Anyway?

 

What Is a Carbohydrate?

Carbohydrates are compounds made up of carbon, hydrogen and oxygen formed by plants. Four types of carbohydrates are important in nutrition -- sugars (simple sugars), and starches, fibers and gums (complex carbohydrates).

Three sugars are made of single molecules called monosaccharides. 

Fructose is fruit sugar. 

Lactose is found in milk. 

Glucose is the type of sugar your body likes best for energy. 

Table sugar is a disaccharide, which is a two-molecule sugar made up of fructose and glucose. High fructose corn syrup (HFCS) is similar to sucrose because it is a mixture of fructose and glucose, though there is slightly more fructose than glucose in HFCS as compared to table sugar.

Starches are complex chains of glucose and some starches include other sugars. The chains can form long strands or they can branch out, like a tree. 

Plants use starch to store energy. Some plants, like potatoes and corn, have a lot of starch, while some vegetables like green beans and spinach don't have as much. More starch means more calories.

Fiber is a form of carbohydrate that your body can't digest. You might have heard about two types of fiber -- soluble and insoluble. Soluble fibers are found in fruits, flax seeds, and oats. Soluble fiber will help reduce cholesterol, and will slow down the absorption of sugar into your blood. Insoluble fibers are found in whole grains and help keep your digestive system healthy.  

Gums are carbohydrates that are often used as fillers and thickeners such as carageenan and guar gum. 

High Carb or Low Carb - Which is Better?

As far as weight loss diets go, there doesn't seem to be any long term difference between a low carbohydrate diet or a low fat diet. Perhaps the best way to achieve a healthy weight is to watch your calorie intake which includes choosing healthy carbohydrate sources such as whole grains, legumes, fruits and vegetables while avoiding the high calorie sugar-sweetened foods.

Here's a few tips for managing your carbohydrate intake.

Choose fresh fruits instead of candy or cookies. 

Buy 100% whole grain bread and pasta instead of regular white bread and pasta.

Eat lots of green and brightly colored vegetables every day. 

Substitute raw crunchy vegetables for greasy chips. 

Stay away from sugar-sweetened beverages. Drink water, herbal teas, and 100% fruit or vegetable juice.

Start your meals with a healthy salad or broth-based soup -- this helps fill you up and makes it easier to skip the sugary dessert.

By Shereen Jegtvig 

What Makes a Healthy Protein So Healthy?

There are three macronutrients in nutrition, better known as fats, carbohydrates and protein. You will easily find all three of these nutrients in your diet every day, but not always as the healthiest versions. You might already have a good idea about what a good carbohydrate is (complex carbohydrate with lots of fiber) verses a bad carbohydrate (table sugar or high fructose corn syrup). And bad fats (saturated fats and trans fats) verses good fats (monounsaturated and polyunsaturated fats).

So what makes a protein a good protein? Unlike fats or carbohydrates, which can be good for you or bad for you based on their natural biochemistry, all dietary proteins are about equal. The quality of a protein mostly depends on how the food source is prepared or what fats naturally accompany the protein.

It may help to understand a little protein biochemistry first. Proteins are made of different combinations of 20 tiny building blocks called amino acids. Of those 20 amino acids, your body manufactures 11 of them. The other nine amino acids need to come directly from your diet, so they are called essential amino acids.  

When you eat, your digestive system breaks down the proteins into the individual amino acids, absorbs, them and your body uses them to make new proteins that you need for muscles, organs and components of your immune system.

 

Complete and Incomplete Proteins

All proteins that come from animals are called complete proteins because they contain some combination of all nine essential amino acids. Plant-based foods, except soy, are called incomplete proteins because not all amino acids are present in each type of plant. Soy is actually a complete protein. If you eat meat, fish, poultry, eggs, dairy products or soy, you will easily get all the amino acids you need every day. If you are vegans, you need to eat a variety of plants to be sure you get all of the amino acids you need.

 Making Good Protein Choices

All animal products contain a large amount of protein and some plant foods such as legumes, nuts and seeds do as well. Fruits and vegetables generally don’t have as much protein, but they still contribute to your overall protein intake. Most of us only need 50 to 70 grams of protein every day, which is about what you would find in eight ounces of beef. It really isn’t difficult to get all of the protein you need each day -- the difficult part is choosing the healthiest protein sources.

When you choose your proteins, you need to think about how the protein source is prepared or what fats are naturally found with that protein. Fish, like salmon or tuna, is a terrific protein source because the fats that accompany the proteins are high in omega-3 fatty acids, which are essential for good health and often deficient in western diets. 

An example of a poor protein choice would be a chicken-fried steak. Steak, as a red meat, has a large amount of artery-clogging saturated fats and the style of cooking (breaded, fried and drenched in gravy) adds more unhealthy fats and extra calories.

Here are some tips for choosing healthy protein sources: 

Drink low- or non-fat milk, which provides plenty of calcium along with the protein. 
 
Roast, bake or grill meats, poultry and fish so that you don't need to add extra fats.Choose lean red meats to decrease the amount of saturated fats.

Try a vegetarian main course once or twice a week. 

Don’t fry fish, it just adds extra fat and calories.

Enjoy a handful of nuts as a snack –- nuts contain healthy fats as well as protein. 

Buy poultry and remove the skin and fat, or pick out a rotisserie chicken from the grocery store.

Eating on the run? Choose a grilled chicken sandwich instead of a breaded chicken sandwich or greasy burger.

Stay away from processed, high fat lunch meats, hot dogs and sausage. 

By Shereen Jegtvig

Trace Minerals Glossary

These minerals are all essential for good health, but your body only needs a very small amount of each one. These trace minerals are important for immune system function, energy, metabolism and antioxidant protection.

Chromium is necessary for normal metabolism and storage of sugar and starch. Chromium is found in a wide variety of foods, so deficiencies are very rare. Learn more about chromium.

By Shereen Jegtvig

Major Minerals Glossary

The major minerals are the six dietary minerals your body needs in the largest amounts. These minerals are necessary for many processes in your body, especially fluid balance, maintenance of bones and teeth, muscle contractions and nervous system function.

Probably best known for preventing osteoporosis, calcium is necessary for much more than strong bones and teeth. Calcium is found in dairy products and dark green vegetables. Learn more about calcium.

By Shereen Jegtvig

Fat-Soluble Vitamins

The fat-soluble vitamins are vital for many of the functions your body needs to stay healthy, including cell differentiation, immune system function and they'll help to keep your bones strong. Your body stores the fat-soluble vitamins in your body, so you need to be careful with dietary supplements that include fat-soluble vitamins.

Vitamin A is important for normal vision, adequate growth, immune system function and for cell division and differentiation. It's found in butter, egg yolks, fish, liver, meats, whole milk, dark green vegetables, yellow, and orange fruits and vegetables. Learn more about vitamin A.

By Shereen Jegtvig

Water Soluble Vitamins

The water-soluble vitamins are vital for many of the functions your body needs to stay healthy, including energy production, immune system function and they'll help to keep your heart healthy. Your body doesn't store most of the water-soluble vitamins very long, so they need to be replenished daily.

Vitamin C is found in most fruits and vegetables, especially citrus fruits, strawberries, peppers and potatoes. You need vitamin C for a healthy immune system and for healthy skin. Learn more about vitamin C.

By Shereen Jegtvig

Do You Know Why You Need to Eat?

Do you ever think about why you eat? The easy answers are because you are hungry, tired and your stomach is rumbling. Sometimes you might also eat because you are bored, sad or happy, just because it's lunchtime, or because that chocolate-covered donut looks so good. 

Those are some of the emotional and physical reasons why you eat, but do you ever put much thought into why your body needs food? Not just any food, by the way, but healthy, good-for-you food? Why is good nutrition important? 

 Good Nutrition Provides Energy

The foods you eat provide the energy your body needs to function. Just like you need to put fuel in your car or recharge your cell phone battery, your body needs to be fed energy-providing foods every day. The main form of energy for your body is carbohydrates.

Your body has the easiest time digesting carbohydrates like sugar and starch. Carbohydrates are broken down into individual glucose, fructose or galactose units. Glucose is your body’s favorite form of energy. If you don’t get enough carbohydrates, your body can make glucose from protein or fat -- and if you get too many carbohydrates, your body is very good at storing them as fat. 

Good Nutrition Provides Raw Materials

Protein in the foods you eat is broken down into individual amino acids. Your body uses the amino acids to build and repair the various parts of your body. Your muscles contain lots of protein, and you need to replenish that protein through your diet. Your body also needs protein for components of your immune system, hormones, nervous system, and organs.

Another raw material your body needs is calcium. Calcium has several functions in your body, but it's best known as the mineral that is stored in your bones and teeth. You need calcium from your diet to keep your bones and teeth strong. 

Your body also needs fats to be healthy. Membranes that contain fats surround all the cells of your body. Your brain has fatty acids, and fats are also needed to signal hormones. 

The "Little Helpers"

Vitamins and minerals you get from your diet are just as important as carbohydrates, protein and fats; however, you only need them in small amounts. Vitamins and minerals usually function as co-enzymes, which means they help chemical reactions in the body happen a lot faster. For example, many of the B complex vitamins help your body burn carbohydrates for energy. Vitamin A is needed for vision, zinc is involved in many metabolic processes, and vitamin C helps keep connective tissue strong and your immune system functioning.

Your diet needs to provide adequate amounts of all of these "little helpers." A healthy, balanced diet will provide you with lots of vitamin and minerals. An unhealthy diet may make your body deficient in one or more of these helpers.