Reading Food Labels

Reading the labels
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com

Reading a food label

Full disclosure: I am not a nutritionist or a dietitian. They have gone through a lot of schooling to achieve this expertise. I am just a humble, healthy guy who reads a lot about health and exercise.

Many of you go to the grocery store and buy the same stuff week in, week out. If you’re satisfied with the way you look and feel, then continue to do whatever you’re doing. Having said that, I also feel that variety leads to healthier choices. Today, we have information available to educate us, and a multitude of healthier choices to excite, as well as nourish us.

Here is a list of what to watch for when choosing food. The label should be clearly marked. The ingredients list should be looked at whenever you choose a new food.

Sodium - this one is a killer and seems to be in everything. Most packaged foods have high sodium content, with sauces and processed meat leading the pack. Salt adds easy flavor and acts as a cheap preservative. Try to keep your sodium intake below 2400mg, or 2/3 lb of lunch meat.

Saturated Fat - This generally comes from animal products and is pretty easy to avoid without sacrificing flavor. You may have to sacrifice potato chips, but not flavor.

Sugar - In the ingredients list you should avoid words like fructose, dextrose, sucrose, and sucralose and most syrups. These are all sugar regardless of form.

Low fiber Carbohydrates - I am not a "low Carb" acolyte. I do think we get enough carbohydrates from fruits and vegetables without adding in most grains. Adkins does not allow tomatoes or balsamic vinegar but I think these are great low calorie ways to add some flavor and vitamins into your diet.

Leave some time in your schedule to read a few labels at the grocery store. It is just a matter of being conscious about what you put into your body. When you are making these changes, pay attention to how your body feels.