4 Exercises for the Thighs, Glutes, and Hips
4 Exercises for the Shoulders and Arms
4 Core Exercises for the Abs and Waist

Food Labels and Fighting Sugar Addiction

The nutrition facts label is your key to uncovering the truth about the food and amount of sugar inside. The nutrition facts label shows you the serving size, the calorie count, the basic nutrition breakdown (protein, carbs, fat, sugar, sodium, and so on), and, most important, the ingredients.

image0.jpg

Even though most of your healthiest meals consist of whole foods without labels, you should watch out for trouble on the nutrition labels of anything you buy that comes wrapped or boxed — bread, crackers, nuts, and condiments, for example.

Here are several things to watch out for on nutrition labels:

  • Enriched flour: Even baked goods that prominently display whole wheat or whole grain on the packaging are often made of mostly enriched flour, with just a sprinkling of whole-grain flour added in. Read the ingredients list to see whether the primary flour is enriched flour, and look for products with organic whole-grain flours as the first ingredient instead.

  • High sugar content: Replace any packaged food with more than 10 grams of sugar per serving with a lower-sugar alternative (the exception to this is unsweetened fruit, which contains more than 10 grams of natural sugar per serving).

    Note that the nutrition facts panel doesn’t differentiate between naturally occurring sugars (such as those in fruit and dairy) and added sugars (such as high-fructose corn syrup).

  • Trans fats: If you see the word hydrogenated anywhere in the ingredients, put the item back on the shelf.

Pay attention to the serving size noted on the nutrition label of packaged foods. Measure out a serving to see how that compares to the amount that you normally eat; you may find that without checking, you ordinarily eat many servings’ worth of calories and sugar!

Some food labels display claims or descriptions like sugar-free or good source of fiber. The FDA has specific requirements for food label claims.

Nutrition Content Claims
If the Label Says Then It Has This (per Serving)
Low calorie 40 calories or less
Calorie free Less than 5 calories
Low fat 3 grams or less of fat
Fat free Less than 1/2 gram of fat
Low saturated fat 1 gram or less of saturated fat
Low cholesterol 20 mg or less of cholesterol and 2 grams or less of saturated fat
Cholesterol free Less than 2 mg of cholesterol and 2 grams or less of saturated fat
Low sodium 140 mg or less of sodium
Very low sodium 35 mg or less of sodium
Sugar free Less than 1/2 gram of sugar
Good source of fiber 2.5 grams or more of fiber
Lean (meat, poultry, and seafood) Less than 10 grams of total fat, 4.5 grams of saturated fat, and 95 mg cholesterol
Extra lean (meat, poultry, and seafood) Less than 5 grams of total fat, 2 grams of saturated fat, and 95 mg of cholesterol
High, rich in, or excellent source of Contains 20% or more of the daily value
Good source, contains, or provides Contains 10–19% of the daily value
More, fortified, enriched, added, extra, or plus 10% or more of the daily value; may only be used for vitamins, minerals, protein, dietary fiber, and potassium
blog comments powered by Disqus
2 Pulling Exercises for the Back
2 Exercises for the Posterior Chain
5 Easy Substitutions to Beat Your Sugar Addiction
Different Exercise Types to Help Fight Sugar Addiction
How to Make Satisfying Sugar-Free Desserts
Advertisement

Inside Dummies.com