Weight Loss and Health CenterProviding you the best weight loss and health information

We all want our heath to be the best it can be and creating a healthy body means we are more likely to exercise which increases our fitness levels very quickly.

One step toward long lasting health that doesn’t cost you a dime is to get into a habit of reading the labels on your food. Packages are packed with words like low fat, reduced fat, no Trans fats and all manner of things you can’t really be sure what is going on in your food if you don’t read the details.

Like any other contract you need to read the fine print to know the truth.  Some things that you need to know about label ingredients are these:

• Fat-Free: less than 0.5 grams of fat per serving, with no added fat or oil.
• Low fat: 3 grams or less of fat per serving.
• Less fat: 25% or less fat than the comparison food.
• Saturated Fat Free: Less than 0.5 grams of saturated fat and 0.5 grams of trans-fatty acids per serving.
• Cholesterol-Free: Less than 2 mg cholesterol per serving, and 2 grams or less saturated fat per serving.
• Low Cholesterol: 20 mg or less cholesterol per serving and 2 grams or less saturated fat per serving.
• Reduced Calorie: at least 25% fewer calories per serving than the comparison food.
• Low Calorie: 40 calories or less per serving.
• Extra Lean: less than 5 grams of fat, 2 grams of saturated fat, and 95 mg of cholesterol per (100 gram) contained in a serving of meat protein.
• Lean: less than 10 grams of fat, 4.5 g of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood
• Light (fat): 50% or less of the fat than in the comparison food (ex: 50% less fat than our regular cheese)
• Light (calories): 1/3 fewer calories than the comparison food
• High-Fiber: 5 grams or more fiber per serving
• Sugar-Free: Less than 0.5 grams of sugar per serving
• Sodium-Free or Salt-Free: Less than 5 mg of sodium per serving
• Low Sodium: 140 mg or less per serving
• Very Low Sodium: 35 mg or less per serving

Some other things to be aware of in reading the label are the hidden things in your food such as hidden sugars.  Sugar can come worded in the following ways sugar, white sugar, brown sugar, confectioner’s sugar, corn syrup, dextrin, honey, invert sugar, maple syrup, raw sugar, beet sugar, cane sugar, corn sweeteners, evaporated cane juice, high fructose corn syrup, malt, molasses, and turbinado sugar.

Allergens can be hidden under terms such as “natural flavor” which can contain MSG or wheat derivatives.  Eggs can become appear as albumin, lecithin, and vitellin.  Milk can be labeled as casein or lactose.  Those who are gluten intolerant or have celiac disease have to be particularly careful to watch out for terms such as bulgur, couscous, durum, farina all of which are wheat products.

Watching what you eat impacts your health and fitness through energy levels.  If you are eating recognizable foods in appropriate portions then it’s more likely that you will have the energy available to add some strength training sessions and some cardio to your day.

Watch your labels, strength train three times a week and take 15 minutes to walk briskly and you will be adding years to your life through health and fitness changes.