Nutrition

Good Nutrition and Eating Healthy Foods

Many of us are aware of the unhealthy American diet. With easy access to junk foods, making a healthy choice is getting harder and harder.

Many factors influence the foods we choose. Those factors can be cultural, emotional, the environment, the people around us, which food is available and our knowledge about food. Food is a source of enjoyment, so it is not surprising that people entertain and celebrate with food.

We need to make some nutritional changes. But where do we start?

A great start to eating healthy

A good place to begin is by learning about what is in the foods we currently purchase. Next time you head to the grocery store, take a look at the nutrition label before you toss that package in your grocery cart. Don't be fooled by slogans or call-outs such as "healthy" or "low-fat" on the front of the package. Check the nutrition label to make sure that these claims are true.

Read the nutrition label before you buy

Serving Size (portion)
The first thing to be aware of when reading a nutrition label is the serving size. In an effort to make the food appear healthier by being lower in fat or calories, the food companies will sometimes list an extremely small portion size. So be aware of what they are calling a portion size.

Calorie Count
The next thing listed on the nutrition label, after the serving size, is the calorie amount and the "% Daily Value" column. The "% Daily Value" is based on a 2,000 calorie per day diet. You may need to make adjustments if your calorie intake is more or less than 2000 calories per day. An ingredient is considered low if it is 5% or less, and high if it is 20% or more.

Fat Content
Underneath the calorie section is the fat content section. Choose foods that are low in saturated fats and trans fats. Try to keep your cholesterol intake to under 300 mg per day.

Carbohydrates, Fiber and Sugars
Below the fat content section is the information on carbohydrates, fiber and sugars. Try to reduce your consumption of additional sugars. These can be listed as glucose, sucrose or fructose. Satisfy your sweet tooth with healthy sweets such as grapes, apples, and strawberries.

Juice
On juice containers check to see how much real juice they actually contain. Some juices only contain 10% juice, the rest is sugar and water. Select products that contain 100% juice.

Flour
When choosing breads, look for those that contain 100% whole wheat. If the first ingredients listed are "unbleached wheat flour," or "unbleached enriched wheat flour" then it is not whole wheat.

What to look for
Try to choose foods that have 5g or more of fiber per serving. Fiber can help with digestion, and regularity. It can also help to lower the risk of certain diseases such as heart disease, cancer and diabetes. A high fiber diet can also help with weight control, because the fiber helps one to feel fuller, more quickly. Choose foods that have high levels of healthy vitamins and minerals. Look for high levels of iron, calcium and vitamins A and C.

Ingredients on the package will be listed in order. The ingredient in the greatest amount will be listed first and the smallest ingredient will be listed last. Avoid those foods that list enriched ingredients or sugars first.

By paying attention to what we buy at the grocery store and learning to read labels, we can all take an important step towards a healthier life.