How to read nutrition labels for weight loss and health

Many food products are promoted as healthy choices and are often advertised as ‘low fat’, ‘sugar free’ or ‘high in fibre’ to quote just a few.  Unfortunately, just because a product makes one food claim, doesn’t mean it is the best or the healthiest choice. 

A product labelled as ‘low fat’ for example may still contain a huge amount of calories from sugar.  Similarly a product that is claimed to be ‘cholesterol free’ may still be high in fat.   Fortunately, it is mandatory for food manufacturers to put a nutrition information label on all their products, a development that has made it easier for shoppers to make informed choices about what they are really eating, and to choose the healthiest options for general well-being as well as weight loss.

The importance of a food label

Even with mandatory nutrition labels, there are still tricks used by food companies to make a product seem healthier than it really is.  One such example is individual tubs of yogurt, which list nutritional information for a 100g serve of the product, when in fact a tub is 200g.  It is unlikely that many consumers leave half the small container, so the majority of people are consuming twice as many calories, fat and sugar than the label states.  For this reason it is important to know how to read a food label correctly.  It is also important to know what to aim for when choosing a product.  How much fat is too much fat?  How much fibre is in ‘high fibre’ product?  How many calories are in the serve size?  Knowing the answers to these questions can make it easier to choose the healthier options when faced with the multitude of products available to us today.

How to read a nutrition label

Serving Size

This is usually the first thing you will see on the label and tells you what size portion of the food is considered a serve. It is usually a weight or in the case of a product such as biscuits may be a number of biscuits.   It is important to relate this back to the size or weight of the total product as discussed with the yogurt above.

The number of servings per packet may also be useful in calculating the nutritional content of what you are eating.  For example if a packet of biscuits contains 10 serves, and you eat half the packet, you will need to multiply the nutritional information by five to find the total amount you have consumed.

When dieting it may be useful to measure out portions with a scale or cup, at least the first time, so that you know exactly what you are eating and what a serve size looks like in your bowl.  This is particularly important for foods such as breakfast cereals, when serve sizes can be a lot smaller than what the average person is used to consuming.

When comparing the nutrition values of two foods, it is essential to make sure the serve sizes are the same so that you are comparing like with like.  Some foods may also have nutrition content per 100g column which makes this job easier.

Calories and calories from fat

This lists the energy or calorie content of a serve of the product, and how much of this is derived from fat.  In this way we can tell if a product is high or low in fat.  It is important to remember that not all fats are created equal however, and a high fat product may in fact have a large amount of beneficial unsaturated fats.  To determine the type of fat in a product we must check the nutrient values further down on the label.  If an item has a low amount of calories from fat, but appears to have a high number of calories, check the sugar content.

1.      Nutrients- Fat, carbohydrates, protein, sodium and fibre. 

This part of the nutrition label features quantities and types of fats and carbohydrates, as well as protein, sodium and fibre content of the product.

Fat

Total, saturated and trans fats are listed as well as cholesterol.  Look for products with less than 10g of fat per 100g, ideally with less than 3g of this from saturated fat and minimal to no trans fats.  Some products may also list other types of fats such as healthy omega 3s.

Carbohydrates

Total carbohydrates and sugar content are found on the label.  Look for products with less than 10g of sugar per 100g serving if possible, although if the product contains fruit this is likely to be difficult.  In this case aim for 20g or less.

Protein

The total protein content of a product is listed here.

Fibre

The fibre content of the product can also be found in this part of the label.  For carbohydrate based products such as breakfast cereals and breads look for more than 3g of fibre per serve.

Sodium

Many processed foods contain a high quantity of sodium.  Try to find products with less than 120mg of sodium per 100g for a healthy level of sodium intake.

2.       Vitamins and Minerals

Information for calcium, iron, vitamin A and C are mandatory on food labels, but some manufacturers include other vitamins and minerals such as niacin, folic acid or other B vitamins if a food is particularly high in one of these.

3.       Percentage of daily requirements

In addition to a weight for each nutrient in the product, labels also provide a percentage value based on daily requirements for that nutrient.  This can help you work out if a product is high or low in a certain nutrient.  For example if an instant soup contains 90% of the daily requirement for sodium, it can be concluded that the product is high in salt and probably not a healthy choice.  These daily calorie requirements are based on a 2000 calorie diet and will not be correct for everybody, however, than can be used to get a general idea to determine whether the product is high or low in a certain nutrient.

4.      Nutrient claims

To make claims such as ‘low fat’, high fibre’ or ‘sugar free’, the product must meet certain guidelines set by the FDA¹.

Claim	Requirement
Fat-free	Less than 0.5g of fat per serve
Low fat	Less than 3g of fat per serve
Less fat	25% less fat than comparable product
Saturated fat free	Less than 0.5g saturated fat and 0.5g trans-fatty acids per serve
Cholesterol free	Less than 2mg of cholesterol and less than 2g of saturated fat per serve
Reduced calorie	25% fewer calories per serve than comparable foods
Low calorie	Less than 40 calories per serve
Lean	Less than 10g fat, 4.5g saturated fat and 95mg of cholesterol per 100g
Light (fat)	50% less fat than comparable food
Light (calories)	1/3 fewer calories than comparable foods
High-Fibre	5g or more per serve
Sugar free	Less than 0.5g sugar per serve
Sodium/salt free	Less than 5mg of sodium per serve
Low sodium	Less than 140mg per serve
Healthy	A product low in fat, saturated fat, cholesterol and sodium with at least 10% of daily requirements for vitamin A, C, iron, calcium, protein and fibre

5.       Ingredients

All products contain a list of ingredients, starting with the one that is most abundant in the product and continuing to the ingredient which is in the smallest quantity.  This is most useful if you are trying to avoid a certain ingredient such as gluten or corn syrup.

What to look for on nutrition labels for health and weight loss

Fruit and vegetables

• All fresh fruit and vegetables are good choices
• Choose no added salt and sugar varieties of canned fruit and vegetables.
• Read also about Low GI foods and how they can help you lose weight

Breads and Cereals

• 3g of fibre or more per serve
• less than 120g of sodium per serve
• Less than 10g sugar per 100g (20g if the product contains fruit)
• Choose multigrain or wholegrain varieties
• Choose untoasted muesli

Drinks

• Don’t forget that drinks have calories as well. Find out which are the best weight loss drinks.

Fats and oils

• Choose oils and spreads made from olive, canola, peanut, soy, sunflower or safflower.

Dairy products (excluding cheese)

• less than 3g total fat per 100g
• less than 1.5g saturated fat per 100g

Cheese

• Buy the variety with least fat and sodium per 100g.

Meat, chicken, fish, nuts, legumes

• 10g total fat or less per 100g
• less than 3g of this of saturated fat
• less than 120mg sodium per 100g
• Choose no added salt varieties of tinned products
• Choose unsalted nuts

Snacks and treat foods

• less than 145 calories per serve
• Compare products and choose those with the least saturated fats and sodium.

Following these guidelines for label reading makes it easier to choose healthier food products lower in fat and calories for weight loss.  It is also easier to compare products to find the healthier choices for your body.  Make sure that you also read our Weight loss tips for general guidelines on how to switch to a healthier lifestyle.

Comment below if you found this helpful. Do you struggle to read and understand nutrition labels? Let me know, love hearing from you x

Source
References used for this article.

Your Guide to Natural Sweeteners

Sugar, especially the bright white, refined kind we all grew up with, has always been a nutritional no-no. It spikes your blood sugar, increases inflammation, and sends you on an endless roller coaster of cravings. And artificial substitutes like Splenda and Sweet 'N Low come with chemical baggage we'd rather avoid.

So we asked Erica Giovinazzo, MS, RD, Clay Health Club's resident nutritionist, if there was any sweet salvation in the bevy of natural alternatives on the market. She helped us sort through the options and the marketing—from agave to stevia and even Sugar in the Raw.

Just remember, Giovinazzo says, "naturally derived sugars are still sugars. They're not a health food. But if you're going to have sugar, there are more nutritious ways to get it."

Here's your guide to those options and the most common natural sugar substitutes... —Amanda Benchley

AGAVE

PRO: Agave has a lower glycemic index, meaning your body absorbs it more slowly than refined sugar, so you avoid the typical blood-sugar spikes (and crazed rush). And it's vegan.

CON: Agave, which comes from the same cactus as tequila, is primarily fructose (90 percent). While fructose breaks down more rapidly than glucose in the liver (that's good for blood sugar), an excess can lead to a greater production of fat and “bad cholesterol,” says Giovinazzo. Oddly, it's 10 calories more per tablespoon than sugar.

FLAVOR AND USES: Its liquid, melt-y quality is ideal for stirring into cold liquids (lemonade!) without the sometimes cloying taste of honey. It's not as ideal for baking, although it can be used with some adjustments (either less additional liquid or more starch).

COCONUT SUGAR

PRO: It's the hands-down favorite of nutritionists because of its low glycemic index. Made from the sap of the coconut palm tree buds, it’s not as chemically processed as other sugars, according to Giovinazzo. And it’s rich in vitamin B8 and potassium, though nobody’s recommending it as a multivitamin substitute.

CONS: It’s expensive. Depending on the store, it tends to be about four times more expensive than Domino.

FLAVOR AND USES: Of the natural options, it tastes the most like regular sugar, although perhaps with a slight caramel taste (but what’s wrong with that?). It’s great in baking and can be substituted 1:1 for regular processed sugar.

HONEY

PRO: It's loaded with an array of vitamins and minerals, including B2, B6, iron, and manganese. Its anti-fungal and antibacterial properties ward off colds, explains Giovinazzo, and there’s a possible probiotic effect (the good bacteria similar to that found in yogurt). Raw honey has a high level of antioxidants, and the darker honeys have even more.

CONS: Watch out blood sugar: honey's glycemic index is higher than agave's (though it's still lower than refined sugar). Calories ring in the same as agave (60 calories per tablespoon).

FLAVOR AND USES: Honey’s soft sweetness is genius in tea. It holds up fine in baking as a replacement for white sugar, though it retains its distinct honey taste and, like agave, needs some adjustments (reduced liquid and added baking soda) to make up for its liquidity. Look for raw honey, which is less processed and thus retains more nutrients.

MAPLE SUGAR

PRO: Piped straight from the tree, this sweetener couldn’t be any more natural. (We're not talking Mrs. Butterworth here.) Pure maple syrup is high in antioxidants, zinc which boosts the immune system, and manganese necessary for the body’s enzyme reactions, says Giovinazzo.

CON: Unless you really love the taste, it probably wouldn’t work in tea, coffee, or other beverages. At 51 calories per tablespoon, it's about the same as table sugar.

FLAVOR AND USES: Tastes like Vermont. It's great as a topping for pancakes, yogurt, or oatmeal, but maple syrup also works fine in baking, with reactions similar to that of honey.

MOLASSES

PRO: It has a high nutritional value, especially the blackstrap variety, which has 70 percent more potassium than a banana, 20 percent of a woman’s daily requirement of iron, and as much calcium as half a glass of milk, according to Giovinazzo. It’s made during the processing of plain sugar, so it holds onto the sugar cane’s original nutrients before the refined sugar is stripped out. "Everything that's good about sugar is in molasses, and everything bad about it, is in the refined version," she says.


CON: It's not a health food, even with its nutritional profile. And its strong taste isn't great for beverages or for baking, unless we're talking dense flavorful baked items like gingerbread.

FLAVOR AND USES: It hints of smokiness and is best drizzled into smoothies or yogurts, and even chiles. Calories are the same as sugar for blackstrap molasses; regular molasses weighs in the same as agave and honey, 60 calories per tablespoon.

STEVIA

PRO: Calorie-free and natural, it comes from the stevia plant. It's sweeter than sugar, so you don’t need to use much. "It seems to have no side effects, and is a better choice than Splenda and friends," says Giovinazzo.


CON: Sometimes it’s chemically processed and mixed with sugar alcohol, which can cause diarrhea and indigestion, and may account for an unpleasant after-taste that some notice. Check the labels. Truvia is both erythritol (a sugar alcohol) and stevia. SweetLeaf is a better choice, she says. "It contains stevia and inulin (a prebiotic fiber). I’m not opposed to the inulin being in there!"

FLAVOR AND USE: Stevia's an intense sweet hit. It mixes into beverages and sweet cocktails nicely, but it's not great in baking, and needs to be majorly reduced: plan for a 1:8 stevia/sugar ratio.

SUGAR ALCOHOLS (ERYTHRITOL, MALITOL, XYLITOL) 

PRO: These sugar subs ending in "ol" are extracted from plants or manufactured from starches. They're much lower in calories than sugar (and most of its stand-ins) and have less of an impact on blood sugar.

CON: They can be stressful on the GI tract, causing unpleasant digestive symptoms. Like all sweeteners, they may perpetuate sugar cravings because your body expects calories when sweetness is on your tongue. When the calories don't come, says some nutrition research, the body will be left wanting it.

FLAVOR AND USE: You'll find these sweeteners in lots of packaged products like flavored waters, sugar-free gum, and nutrition bars (erythritol is often paired with stevia on ingredient lists), and they're often used in products for diabetics because of the low blood sugar impact.

 

SUGAR IN THE RAW

PROS: This brown, crunchy sugar, which is also called "turbinado" is essentially the same as white cane sugar but is slightly less refined, so it's retained some of the molasses. Some say white sugar is "bleached" with sulfur dioxide, while sugar in the raw is not, says Giovinazzo.

CON: When it comes to your health, it's still basically the same as regular refined table sugar—lots of calories, a blood sugar spike, and so on and so forth. Again, it's not a health food.

FLAVOR AND USE: This is the go-to coffee sweetener for cleaner-living types who still frequent Starbucks. It's great in coffee and tea and is also great for baking. But it's not a straight swap for refined sugar. It's just as sweet, but much more coarse.

I hope you lovelies found this helpful. And keep in mind that just because these natural sweeteners are healthier than white sugar and artificial sweeteners, they still need to be eaten in moderation because you still will gain weight if these sugars are consumed in high quantities. Have a wonderful day!!


Source
http://wellandgood.com/2013/03/28/your-guide-to-natural-sweeteners/