March Nutrition Notes
Hints on Reading Food Nutrition Labels
Reading the food label, also known as the Nutrition Facts label, is a wise choice for anyone who is trying to live a healthy lifestyle or become informed about foods in the diet. The U.S. Food and Drug Administration regulates food labels and food claims listed on the packages. On every Nutrition Facts label is the following required information: serving size, servings per container, calories, total fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, fiber, sugar, protein, vitamin A, vitamin C, calcium, iron and percent daily values.
Serving Size
When first looking at the Nutrition Facts label, make sure to identify what constitutes a serving size and how many servings are in a container. This information is found directly beneath the words “Nutrition Facts” at the top of the food label. Remember that the calories, fat, sodium and other nutrients are for 1 serving, therefore, if 2 servings are consumed, those amounts must be doubled.
Know Your Daily Totals
When trying to decide if a food is a smart selection, knowing what to look for is a must. A registered dietitian or physician can determine the daily totals which are appropriate for an individual. For example, a person may focus on the total grams of carbohydrates in a product, but not know how many grams should be consumed in a day. The Nutrition Facts label gives general guidelines for dietary totals based on 2,000 and 2,500-calorie diets, which can be found at the bottom of the label.
Fats
Total fat, saturated fat and trans fats are listed on the food label under calorie totals. Although total and saturated fat totals should be determined by a health care professional, trans fats should remain as close to zero as possible. Unsaturated fats, or heart-healthy, are not listed on the food label, but may be determined by subtracting trans and saturated fat from total fat.
Ingredients List
The product ingredients are listed in descending order on the food package. This means that the ingredients which occur in the most concentrated amounts are listed first. If avoiding high fructose corn syrup, hydrogenated fat or refined flours, scan the ingredients panel for their absence or look for them towards the end of the list.
Percent Daily Values
When looking at the food label, there are percentages listed in the right-hand column and found after each nutrient. The percentages are based off of a 2,000-calorie diet and are not the percent daily values used for everyone’s diet. The percentages can be useful for someone trying to compare products and looking for a quick reference.
Julie Holbrook MS, RD, LDN
Wellness and Cardiology Dietitian
Centegra Health System
References
American Dietetic Association: Shop Smart: Get the Facts on Food Labels [http://www.eatright.org/search.aspx?search=food+label]
US Food and Drug Administration: How to Understand and Use the Nutrition Facts Label [http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htm]R
April Nutrition Notes
Healthy Grilling
Before you light your grill for your backyard barbeque this summer, consider this: Grilling meats, especially high-fat meats, produces a number of cancer-causing compounds, known as carcinogens, which may increase the risk of stomach, colon, pancreatic, and breast cancer. This does not mean you need to avoid grilling altogether, rather follow the simple steps below to reduce the amount of carcinogens you consume at your barbeque.
Polycyclic Aromatic Hydrocarbons (PAH)
Carcinogens that are formed when fat drips from meat and flares-up, producing smoke that coats the foods being grilled. Decrease the amount of smoke produced by flare-ups with these tips:
- Choose lean cuts of meat such as “loin” cuts of beef & pork, skinless poultry, fish, & tofu
- Trim excess fat around the edges of meat & remove the skin
- Wrap foods in foil, or line the grill with a flat piece of foil punched with small holes to allow fat to drip down, but preventing smoke from coating foods
- Flip meat with tongs or a spatula rather than piercing with a fork, which allows fat to escape & drip
- Use a marinade or BBQ sauce as these reduce carcinogens by >90%
Heterocyclic Amines (HCA)
Carcinogens that are formed when muscle meats are cooked at very high temperatures (grilling, frying, broiling). Decrease the amount of HCAs formed with these tips:
- Avoid charred meats
- Eat “well-done” meat sparingly
- Lower heat & cook longer
- Increase the distance between the heat source & food (i.e. use top rack)
- Clean grill well & oil to prevent charred material from sticking to foods
- Precook meats at a low temperature first. Microwaving meats for 2 minutes before grilling can reduce HCAs by 90%
Try these useful tips and enjoy a safer, healthier barbeque this summer!
Meg Burnham, MS, RD, LDN
Wellness Dietitian
Centegra Health Bridge Fitness Center, Huntley
10450 Algonquin Road
Huntley, IL 60142
