Nutritional Info
How Many Fruits and Vegetables do you need?
Nutritional Facts to Remember:
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1) 3500 calories makes up 1 pound of fat
2) Hidden Names for Sugar – Honey, lactose, glucose, sucrose, maltose, dextrose, fructose, molasses, corn syrup, maple syrup, corn sweetner, juice concentrate, natural sweeteners, brown sugar, demerara sugar, galactose, high fructose corn syrup, malt, maltodextrin, panocha, rice syrup, treacle. If you are concerned about your intake of sugars, make sure that added sugars are not listed as one of the first few ingredients.
3) Approximately 4 grams of sugar is a teaspoon
4) Net Carbs – Total carbs minus fiber and sugar alcohols. Not regulated by the FDA, Marketing ploy
5) Partially hydrogenated oil – oil is partially hydrogenated for flavor and shelf life. It gets stored in your body instead of being burned off. It also effects your thyroid making you feel lethargic.
6) Polyunsaturated, Monounsaturated fats — Found mainly in fish, nuts, seeds and oils from plants. Healthy fats should make up 20% to 25% of daily
Healthy Snack Ideas:
- Cut veggies with hummus
- 1/2 cup low fat cottage cheese w/ fruit
- 1/2 cup low fat plain yogurt w/ grape nuts
- Apple w/ one tablespoon natural peanut butter
- Wasa whole wheat crackers w/ 1 part-skim mozzarella stick
- Kashi Peanut butter snack bars
- Boiled edamame
- Orville Redenbacher’s 100 calorie popcorn
- Lara bar assorted flavors
- Pear and a handful of natural almonds
- Mandarin oranges topped w/ 2 tablespoons chopped walnuts
How to read a food label:
http://www.cfsan.fda.gov/~dms/foodlab.html
