Do you normally read nutrition labels before making your purchase?
October is Breast Cancer Awareness Month, so I would like to remind you that when grocery shopping, reading labels in order to prevent or survive breast cancer is a must.
Prevent breast cancer by learning to read nutrition labels:
1. The serving size
The information on nutrition labels is only for one serving. If the the product contains more than one serving, do the math
2. Calories and calories from fat
Assuming that you are on 2,000 calorie diet, 40 calories is considered low, 100 calories is medium, and 400+ is considered high. Always check if calories come from fats, nutrients, fiber, carbohydrates, sugars, etc.
3. Total Fat
We shouldn’t have more than 65-70 grams of fat per day, it means no more than 30% of total calories coming from fat. The easiest way to convert calories from fat, multiply by 9.
4. Trans Fat
If the labels say 0 trans fats but the product contains partially hydrogenated oils, there is still 0.5 or less of trans fats per serving. Well, do the math before you eat too much of 0 fat products. Trans fat is very dangerous for our health, because it clogs arteries which leads to heart disease.
5. Dietary fiber
Ladies, to feel and look fabulous, we need at least 25-30 grams of total fiber daily. Don’t be fooled or confused with whole wheat, multigrain bread. If your favorite bread contains less than 3 grams of fiber, it is not as healthy as you think it is. Look for products with 3-5 grams of fiber per serving.
The amount of sodium means the amount of salt per serving. Look for products with 140 milligrams per serving or less. Too much sodium is dangerous because it raises our blood pressure which can lead to heart attack and stroke.
7. Sugar content
Always remember that 4 grams of sugar = 1 tsp. And don’t forget to look for hidden sugar.
8. The footnote
The footnote is your reference. The “less than” means that you should limit intake of these nutrients.
Let us be label reading smart, shall we?
Don’t forget to breathe, smile and be happy.
© Irina Wardas, HHC
Women’s Holistic Health, Nutrition Coach and Counselor