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How To Read Nutrition Facts Labels For Weight Loss?

How to read nutrition facts labels for weight loss? Macaroni & Cheese sample Note: All daily values are based on a 2000 calorie diet What's On the Label? O Serving Size Nutrition Facts Serving Size 1 cup (228g) Servings Per Container about 2 Amount Per Serving Calories 250 2 Amount of Calories Calories From Fat 110 % Daily Value" 18% 15% Total Fat 12g Saturated Fat 3g Trans Fat Cholesterol 30mg Sodium 470mg Total Carbohydrate 31g Dietary Fiber 0g 10% 20% 10% 3 Limit these 0% Nutrients Sugars 5g Proteins 5g Vitamin A Vitamin C Calcium 4% 2% 20% O Get Enough of these Nutrients Iron 4% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on you calorie needs: Percent (%) Calories: 2,000 2,500 Daily Value Total Fat Saturated Fat Cholesterol Sodium Total Carbohydrate Dietary Fiber Less than 80g 25g 300mg 2,400mg 375g 30g Less than 300mg 2,400mg 300g 25g Less than 6 Footnote with Daily Values (DVs) Source: The U.S. Food and Drug Administration Serving size All the nutrient facts are based on 1 serving size. So if you eat 2 servings then you need to multiply by 2. the calories and nutrients, including the % DVs. Nutrition Facts Serving Size 1 cup (228g) Servings Per Container 2 Macaroni & Cheese 2 servings 2 servings = nutrients x 2 1 serving size The whole package has 2 servings Calories Calorie: a unit of heat used to indicate the amount of energy that foods will produce in the human body. Calories come from: fat, carbohydrates and protein. rving Calories 250 Calories from Fat 110 General guide to calories Note: calories come from: fats carbohydrates proteins 40 calories = low 100 calories = moderate 400 calories = high 1 serving size 250 calories Source: The U.S. Food and Drug Administration If we eat more calories that we burn we gain weight, If we eat less calories that we burn we lose %3D weight, Calculate % of calories from fat in packaged foods Amount Per Serving calories from fat 100 = % of fat Calories 250 Calories from Fat 110 total calories 110 almost half (44%) of the 250 calories in 1 serving of macaroni & cheese come from fat X 100 = 44% 250 Nutrients you should limit Fats Cholesterol Sodium Fats Fat: The body uses fat as a fuel source, and fat is the major storage form of energy in the body. % Daily Value* Totalazy 18% Saturated Fat 3g Trans Fat 3g olesterorong odium 470mg Total Carbohydrate 31g 15% Some foods contain good fats 10% 20% 10% good fats polyunsaturated fat monounsaturated fat bad fats Bad fats can raise LDL or bad cholesterol in the body which increases the risk of heart disease Good fats help maintain your HDL or your good cholesterol in your body. limit the amount you eat of bad fats Although the good fats are beneficial for your health, you still need to limit the amount because they add up the calories The recommended daily intake is: fat 44 to 78 grams. of those you could have saturated fats 13 grams max. (less is better) trans fats 2 grams daily max. (less is better) Note: Fat-free doesn't mean calorie- free. Lower fat items may have as many calories as full-fat versions. Source: American Heart Association Cholesterol % Daily Value* Total Fat 12g 18% Saturated Fat 3g 15% Cholesterol: Cholesterol is a special form of fat that your body uses for physiological and structural functions. Cholesterol 30mg 10% SodiumPOng 20% Total Carbohydrate 31g 10% There is no dietary requirement since your body makes what it needs. The recommended daily intake is: less than 300 mg per day less than 200 mg per day for individuals at high risk of cardiovascular disease. Sources: Dietary Guidelines For Americans, 2010 & The American Heart Association Sodium Sodium: This line refers to "salt." % Daily Value* Total Fat 12g 18% Saturated Fat 3g 15% Trans Fat 3g Choleetee20mg Sodium 470mg Totar Caroonyarate 31g 10% 20% 10% 20% of %DV for sodium is high! 5%DV (120 mg) or less of sodium per serving is low 20%DV (480 mg) or more of sodium per serving is high The %DV for sodium is based on 100% of the recommended amount you should have per day, which is les than 2400 mg. Over 75% of sodium you consume comes from packaged foods Source: The U.S. Food and Drug Administration Carbohydrate Total Carbohydrate 31g Dietary Fiber Og Sugars 5g 10% Total carbohydrate includes: 0% dietary fiber sugar complex carbohydrate Note: If you only consider the sugar number, you may overeat foods such as grains that although they have no natural or added sugar, they do contain a lot of carbohydrate. Sugars The American Heart Associatiom (AHA) recommends as an acceptable daily intake of sugar: Women:100 cal. or 25 grams or 6.25 tsp Men:150 cal. or 37.5 grams or 9.375 tsp Note: The total grams of sugar listed in the nutrition label doesn't differentiate whether the sugars are coming from added or natural sources. It is important to read the ingredients to know the sugar source You should get enough of these nutrients Dietary fiber Vitamins & minerals Proteins Dietary fiber e Dietary fiber: Dietary fiber or roughage is the indigestible portion of food derived from plants. Recommended daily fiber intake Age 50 or younger 25 grams Age 51 or older 21 grams Women Men 38 grams 30 grams Source: The Institute of Medicine, 2012 Vitamins & minerals Dietary Fiber 0g Sugars 5g Protein 5g 0% Normally we don't get enough vitamins A and C, potassium, calcium, and iron, so choose the brand with the higher % DV for these nutrients. Vitamin A 4% Vitamin C 2% Calcium 20% Iron 4% Proteins i Protein: nutrient that is a structural component of body tissues such as muscle, hair, collagen, skin, etc., and as enzymes and antibodies. Not all the protein comes from the healthiest sources. When choosing a food for its protein content, such as meat, poultry, dry beans, milk and milk products, make choices that are lean, low-fat, or fat free. Note: A %DV is required to be listed if a claim is made for protein, such as "high in protein". Otherwise, unless the food is meant for use by infants and children under 4 years old, none is needed. Current scientific evidence indicates that protein intake is not a public health concern for adults and children over 4 years of age. Source: The U.S. Food and Drug Administration Go for nutrient-dense foods The number of total calories per serving is important but you should also consider the values of other nutrients. 1 serving macaroni & cheese 100 calories 8 grams of protein This is more nutrition-dense Macaroni Cheese 1 serving macaroni & cheese 100 calories 5 grams of protein This is less nutrition-dense Macaroni Cheese Percent (%) Daily Value Quick Guide to %DV 5%DV or less is low 20%DV or more is high % Daily Value* Total Fat 12g 18% Saturated Fat 3g 15% Trans Fat 3g Cholesterol 30mg Sodium 470mg Potassium 700mg Total Carbohydrate 31g Dietary Fiber Og Sugars 5g The %DV tells you whether a food contributes a little or a lot to your total daily diet. 20% 20% 10% The %DV is based on 100% of the recommended amount for each nutrient. This is based on a 2000 calorie daily diet 18% DV for total fats you will need still 82% of fat in that day total fat in macaroni & cheese (18%) I total fat for the day (82%) %DV Total Fat Which milk is better for weight loss? Fat free milk 2% milk X Nutrition Facts Serving Size 1 cup (236ml) Servings Per Container 1 Nutrition Facts Serving Size 1 cup (236ml) Servings Per Container 1 Amount Per Ser ving Calories(B0 Amount Per Serving Calories 120 Calories from Fat 45 Calories from Fat 0 % Daily Valuen 6 Daily Value* Total Fat Og Saturated Fat Og Trans Fat 0g Choles terol Less than 5mg Sodium 120mg Total Carbohydrate 11g Dietary Fiber Og Sugars 11g Protein 9g Total Fat 5g Saturated Fat 3g Trans Fat Og Cholesterol 20mg Sodium 120mg Total Carbohydrate 11g Dietary Fiber Og Sugars 11g 15% 7% 5% 5% 4% 0% 17% Protein 9g 17% Vitamin C 4% Vitamin C 4% Vitamin A10% Calcium 30% on 0%.Vitamin D 25% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lo vwer depending on your calorie needs Vitamin A 10% Calcium 30% ron 0% Vitamin D 25% *Percent Dally Values are based on a 2,000 calorie diet. Your daily values m ay be higher or lower depending on your calorie needs Both milks have 30% of calcium, but the non fat milk has 40% less calories and no fat or saturated fat. The 2% milk has at least 4 times more of cholesterol. So the fat free milk is a healthier choice www.yoursimplehealthylife.com Piktochart I-I make information beautiful

How To Read Nutrition Facts Labels For Weight Loss?

shared by billytrail on Jan 16
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Information of how to read nutrition labels for weight loss: What is a serving size ? Understanding the calories in a nutrition label; Nutrients you should limit and the ones you should consume regularly.

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