1. Check the serving size. This is what the entire label is based on. This tells you how much everything equals. It can range from five pieces or the whole package. This also explains how many servings are in the product. It's an easy gage to base the rest of the information.
2. See the calories. Now that you know what counts as serving, you can see how many calories a serving equals. If you are trying to cut back on fat, note of how many calories come from fat.
3. Keep an eye out. Try to limit the amount of total fat, sugar, cholesterol and sodium.
4. Percentage per serving. Strive to have low daily values of fat, cholesterol and sodium. Aim for higher daily values of dietary fiber and vitamins. 5% is daily value is low. 20% or more is high.
5. Package claims. Fat free means there are less than 0.5 grams of fat per serving. Low fat means, there are 3 grams of fat or less per serving. Low saturated fat is 1 gram of fat or less per serving.
6. Lean and light. Lean equals less than 10 grams of fat, 4 grams of saturated fat and 95 milligrams of cholesterol per serving. A light product has 1/3 less calories or no more that 1/2 the sodium of a regular product.
7. Sodium free, low sodium and very low sodium. Sodium free equals less than 5 milligrams of sodium per serving. Low sodium has less than 140 milligrams of sodium per serving. Very low sodium has less than 35 milligrams of sodium per serving.
8. Cholesterol free and low cholesterol. Cholesterol free has less than 2 milligrams of cholesterol or 2 grams or less of saturated fat per serving. Low cholesterol has less than 20 milligrams of cholesterol per serving.
9. Good Source. This indicates that a serving contains 10% to 19% of the daily value of a nutrient.
TOXIC FOOD INGREDIENTS TO AVOID : The following list contains ingredients that should be unacceptable in food products as they may lead to negative health effects:
1.Hydrogenated oil (often labeled as trans fat): It's made through a process that turns free-flowing oil into a lard-like solid at room temperature. The food industry uses it because it's inexpensive and increases shelf life of products, so companies can increase their profits. Eating this trans fat increases the bad cholesterol (LDL) in your body and is bad for your heart.
2.Enriched flour: All the grain’s nutrients are destroyed in the refining process. Companies add a little bit of the lost nutrients back and label it “enriched” so it seems nutritious. Fewer nutrients mean you'll be feeling hungry soon after, so choose foods made with whole grains instead.
3.High-fructose corn syrup: Your body processes this differently than good old-fashioned cane sugar. It contains more fructose than sugar and converts to fat more easily, which can cause weight gain.
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4.Refined sugar: When you put sugar into your system, you experience a sugar high that rapidly raises your blood-sugar levels. So two hours later, you crash, feeling tired and empty. Sugar that is naturally combined with fat or fiber sources, like in fresh fruits, will absorb into your body much slower, helping you avoid the roller-coaster sugar ride.
5.Saturated fats: These are found mostly in animal products such as butter, cream, hot dogs, beef, and skin from chicken. They increase your cholesterol levels and clog your precious arteries, which causes cardiovascular disease.
