You can't measure everything that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes.
A lot of people are surprised to find that their idea of a single serving is actually two or three.
If you are into bells and whistles, there are food scales that are pre-programmed with nutritional information like the one listed below.
You can even find scales that will keep a running total of your daily food and nutrient intake for you. Like the Kitrics Perfect Portions Digital Scale
The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups, and some clue on how to read food labels.
Among all of the mentioned tools, reading food labels seem to be the most effective way of determining the right kind of food to be bought in the supermarket. It lets you make sensible food selections. Through the “Nutrition Facts” section in a particular item in the supermarket, you can identify the amount of serving sizes provided in that product.
With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount “per serving.”
However, understanding and reading these food labels can be very perplexing. A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label.
To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:
1. Serving size
This is the most important thing you should look for on a food label.
The amount of servings stated in the food label refers to the quantity of food people usually consume.
However, this does not necessarily mean that it reflects your very own amount of food intake.
Furthermore, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.
For example, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving.
So now, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.
However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.
But don't stress, I'm sure you already knew this..... But if you didn't, now you do.
This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated.
Most of the time, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.
In order to understand the numeric value of each item, you should know that the “% daily value” that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calories.
If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the “% daily value” for the nutrients.
This is the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity.
This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.
4. Label claim
This refers to the kinds of nutritional claims of a particular food item.
For instance, if an item says it is sodium-free, it has less than 5 milligrams of salt per serving.
For an item to be deemed low fat, it usually contains 3 grams of fat or less.
Reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.
But we don't want to scare you, as we said it is easy to miss some of these tiny little things when we snack or when we go for the weekly shop. The only problem is they add up and those few extra serves creep up on us over time and before we know it we are wondering where we went wrong. The hardest part is breaking some of those eating habits and as we have said before we are creatures of habit, plus we don't really like change. That being said we would like to offer you a FREE GIFT for taking the time to read this post..
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Thanks for stopping by and having a read, and in the theme of today's memes.... Stay classy :) Definition Lifestyle Coaches.