The sunset over your office park isn't as stunning as the one over an Aegean beach, but a plate of grilled fish and fresh vegetables and a glass of wine is as delicious in Athens, Georgia, as it is in Athens, Greece. All the heart-healthy fats, minerals, and antioxidants in Mediterranean foods like hummus, olive oil, and feta can help lower your risk for heart disease, says Susan Mitchell, Ph. Berman, R.
Flip it around for the real story. The more ingredients, the more likely it has visited a few processing plants where something artificial was mixed in, says Lydia Zepeda, Ph. Plus, checking the label is a great way to find out if there are unnecessary ingredients in something seemingly healthy.
Because, no, bread does not need added sugar.
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A potato comes from the ground, an egg from a hen. But where did that Pop-tart come from?
Processing takes out nutrients such as antioxidants and fiber. What's worse is that a lot of processed foods tend to sneak in things that aren't really necessary like extra sodium and sugar. There's nothing wrong with indulging the occasional processed food craving sometimes a bag of potato chips is too hard to resist! But if you're trying to shop healthier altogether, be on the lookout for products that have been minimally processed. Snacks that offer a big, satisfying crunch when you bite into them—we mean apples, celery, snap peas and nuts, not chips— keep your mouth busy longer than food you slurp.
When you sit down to a meal, try to savor every bite. Especially the first few, because those are the bites you're going to enjoy most. That's not the only reason to take it slow while eating. It takes your brain about 20 minutes to realize your stomach is full. If you're throwing back food like there's no tomorrow, odds are you're going to accidentally eat past the full and wind up totally stuffed.
But it's not just that staying hydrated keeps you from overeating.
According to Maxine Yeung, M. Basically, no harm can come from drinking a glass of water. Brigitte Zeitlin, M. If you don't, there are a number of unpleasant symptoms you may encounter. Without the energy you get from things like carbohydrates, your blood sugar levels will likely dip which may lead you to feel sluggish and fatigued. And if you let yourself get to hungry, Rachele Pojednic, Ph. In between meals, go ahead and have a snack. Of course, you'll want to be thoughtful about the kind of snacks you opt for. She explains that those that are high in protein, fiber, and complex carbohydrates will give you the energy you need to get through the day and keep you satiated from one meal to the next.
On the other hand, those that are high in refined carbs and sugar will give you a sudden blood sugar spike that will eventually cause you to crash and feel even more tired. The easiest way to make sure your inter-meal nibbling stays on track is to have healthy snacks on hand for when hunger strikes. You can keep these nonperishable goodies in your desk drawers , or these energy-boosting nibbles in your gym bag.
Simply keeping a bowl of fresh fruit on your kitchen counter will bring your snacking to the next healthy level. But let's say you must put on your shoes, find your keys and drive to the store.
This massive casual- isation is what underpins the everyday low prices our supermarkets compete to offer us. Please visit our advertising partners. One of the more positive of this sort of food crisis books. Whether you just want to eat a little healthier, make counting calories just a little easier, or learn a little more about the foods in your diet. Plan to Eat helps busy households get healthy dinners on the table. The US Food and Drug Administration provides the following illustration to indicate the minimum type sizes and other format requirements for the Nutrition Facts label. Print off onto Magnetic Paper!
Laziness will triumph. Yes, sometimes sloth is a good thing! However, your nutritional needs will likely depend on how physically active you are. Talk to your healthcare provider to see what calorie level is right for you. Eating too much total fat especially saturated fat and trans fat , cholesterol, or sodium may increase your risk of certain chronic diseases, such as heart disease, some cancers, or high blood pressure.
These nutrients are essential for keeping you feeling strong and healthy. Eating enough of these nutrients may improve your health and help reduce the risk of some diseases. The top of the Nutrition Facts Label shows the serving size and the servings per container. Serving size is the key to the rest of the information on the Nutrition Facts Label. The nutrition information about the food - like the calories, sodium, and fiber - is based upon one serving.
If you eat two servings of the food, you are eating double the calories and getting twice the amount of nutrients, both good and bad.
If you eat three servings , that means three times the calories and nutrients - and so on. That is why knowing the serving size is important. It is very common for a food package to contain more than one serving. One bottled soft drink or a small bag of chips can actually contain two or more serving. This can be good for nutrients like fiber a nutrient to get more of. A nutrient is an ingredient in a food that provides nourishment. Nutrients are essential for life and to keep your body functioning properly.
There are some nutrients that are especially important for your health. You should try to get adequate amounts of these each day. They are:. There are other nutrients that are important, but that you should eat in moderate amounts. They can increase your risk of certain diseases.
The Nutrition Facts Label can help you make choices for overall health. But some nutrients can also affect certain health conditions and diseases. Use this chapter as a guide for those nutrients that could impact your own health. Each nutrient section discusses:. You also might want to talk to your healthcare provider about which nutrients you should track closely for your continued health.
And remember - the Nutrition Facts Label is a tool that is available to you on every packaged food and beverage! In addition, here is an example of how the Nutrition Facts Label can guide you in making good decisions for long-term health and nutrition. Heart disease is the number one cause of death in the U.
You can use the Nutrition Facts Label to compare foods and decide which ones fit with a diet that may help reduce the risk of heart disease. Salt is a crystal-like compound that is used to flavor and preserve food. A small amount of sodium is needed to help certain organs and fluids work properly. But most people eat too much of it - and they may not even know it!
Sodium has been linked to high blood pressure. In fact, eating less sodium can often help lower blood pressure. And since blood pressure normally rises with age, limiting your sodium intake becomes even more important each year. Fiber is a "nutrient to get more of. These benefits are especially effective when you have a high fiber diet that is also low in saturated fat , cholesterol , trans fat , added sugars , salt , and alcohol.
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