How to "Quick Scan"
a Nutrition Food Label
by Lisa Milbrand
Detailed nutrition labels are supposed to make it easier for you to select healthy foods. But sometimes they
cause information overload – and confusion. Is it more important that something has fewer overall grams (g) of
fat or fewer trans fats? Are you better off getting fewer calories even if it means getting fewer nutrients?
Focus on the fats. Look for products with less than 1 g of saturated fat and no trans fat, says registered
dietitian Jennifer Vimbor with Nutrition Counseling Services in New York. “If you’re looking to lose weight, look for
foods that are low in fat overall – meaning they have less than 3 g per serving,” she says.
Fill up on fiber. Preliminary research indicates that a high-fiber diet (more than 25 g per day) lowers cholesterol
and helps prevent diabetes. A “high-fiber” food has at least 5 g of fiber per serving.
Watch serving sizes relative to calorie count. You should also look at how the manufacturer’s idea of a
serving size compares to what you typically eat. “If you eat two times the amount in a serving size, then you will
get twice the amount of fat and calories listed,” says registered dietitian Tanya Horacek, an associate professor
at Syracuse University in New York.
Skimp on sodium. A high-sodium diet, like a high-fat diet, puts you at risk for high blood pressure. Experts
recommend keeping your total sodium intake at less than 2,400 milligrams (mg) per day.
Skim the ingredients. The main ingredients are listed first, so check out the top three or four. And remember
that some ingredients can sneak in under different names. If sugar, molasses, honey, turbinado, maple syrup or
high-fructose corn syrup are near the top, you’re getting a lot of sugar, says Vimbor.
Look for must-have nutrients. Horacek specifically recommends calcium, vitamin D and omega-3 fatty acids,
which are found in fish and flaxseed oil. Consider foods high in antioxidants like vitamins C and A, which are
believed to have anti-inflammatory properties.
(Arthritis Today, Nov-Dec 2006)
trish 30 Jan 2010, 09:14
my husband was told he has lupus the dr. said there's no cure. iam very worried about him he hurts all the time,
where can i find recipes to cook for him that won't hurt him, i realy miss the way he use to be? now all he wants to
do is sleep or sit and watch tv.he use to be so out going, now he's in to much pain to even go fishing, please help
me help him trish
_____________________________________________________________
Isabel 05 Sep 2009, 06:42
Thankyou for the very useful information in your article. Knowledge is power. We are better able to make
informed decisions and take control of our health and lives this way.
_____________________________________________________________
fred 25 Aug 2009, 00:07
You can take krill oil for Omega 3, and it is even 3 times stronger than fish oil, without the concentrated pollutants
because it is lower on the food chain. More potent, and greater purity, the Omega 3 of the future! Smaller pills
too!
_____________________________________________________________
Verna 24 Aug 2009, 10:08
I use enteric coated omega-3 fish oil softgels and have no after taste.
_____________________________________________________________
CHERRY 22 Aug 2009, 18:22
Fish oil and flax seed are both good for you and the flax see oil with lignans are especially good for woman. But
heres a little trick i learned put your fish oil pills in the freezer and there is no burp or after taste
_____________________________________________________________
Cindy S. 21 Aug 2009, 09:40
This was very enlightenning. Thank you so much.
_____________________________________________________________
Joanna 20 Aug 2009, 15:43
I have a question about Omega-3. Is Flax Seed Oil just as good as Fish Oil because I hate fish and I find I can
still taste the fish when I take Fish Oil capsules to get my Omega-3?
_____________________________________________________________
wanda 19 Aug 2009, 16:53
thank you
_____________________________________________________________
Kathie 19 Aug 2009, 09:54
Great tip, printed out and posted on my fridge.
_____________________________________________________________
betty 18 Aug 2009, 23:12
GREAT ARTICLE
_____________________________________________________________
Paul 28 Apr 2009, 09:11
this is for a friend
_____________________________________________________________
a Nutrition Food Label
by Lisa Milbrand
Detailed nutrition labels are supposed to make it easier for you to select healthy foods. But sometimes they
cause information overload – and confusion. Is it more important that something has fewer overall grams (g) of
fat or fewer trans fats? Are you better off getting fewer calories even if it means getting fewer nutrients?
Focus on the fats. Look for products with less than 1 g of saturated fat and no trans fat, says registered
dietitian Jennifer Vimbor with Nutrition Counseling Services in New York. “If you’re looking to lose weight, look for
foods that are low in fat overall – meaning they have less than 3 g per serving,” she says.
Fill up on fiber. Preliminary research indicates that a high-fiber diet (more than 25 g per day) lowers cholesterol
and helps prevent diabetes. A “high-fiber” food has at least 5 g of fiber per serving.
Watch serving sizes relative to calorie count. You should also look at how the manufacturer’s idea of a
serving size compares to what you typically eat. “If you eat two times the amount in a serving size, then you will
get twice the amount of fat and calories listed,” says registered dietitian Tanya Horacek, an associate professor
at Syracuse University in New York.
Skimp on sodium. A high-sodium diet, like a high-fat diet, puts you at risk for high blood pressure. Experts
recommend keeping your total sodium intake at less than 2,400 milligrams (mg) per day.
Skim the ingredients. The main ingredients are listed first, so check out the top three or four. And remember
that some ingredients can sneak in under different names. If sugar, molasses, honey, turbinado, maple syrup or
high-fructose corn syrup are near the top, you’re getting a lot of sugar, says Vimbor.
Look for must-have nutrients. Horacek specifically recommends calcium, vitamin D and omega-3 fatty acids,
which are found in fish and flaxseed oil. Consider foods high in antioxidants like vitamins C and A, which are
believed to have anti-inflammatory properties.
(Arthritis Today, Nov-Dec 2006)
trish 30 Jan 2010, 09:14
my husband was told he has lupus the dr. said there's no cure. iam very worried about him he hurts all the time,
where can i find recipes to cook for him that won't hurt him, i realy miss the way he use to be? now all he wants to
do is sleep or sit and watch tv.he use to be so out going, now he's in to much pain to even go fishing, please help
me help him trish
_____________________________________________________________
Isabel 05 Sep 2009, 06:42
Thankyou for the very useful information in your article. Knowledge is power. We are better able to make
informed decisions and take control of our health and lives this way.
_____________________________________________________________
fred 25 Aug 2009, 00:07
You can take krill oil for Omega 3, and it is even 3 times stronger than fish oil, without the concentrated pollutants
because it is lower on the food chain. More potent, and greater purity, the Omega 3 of the future! Smaller pills
too!
_____________________________________________________________
Verna 24 Aug 2009, 10:08
I use enteric coated omega-3 fish oil softgels and have no after taste.
_____________________________________________________________
CHERRY 22 Aug 2009, 18:22
Fish oil and flax seed are both good for you and the flax see oil with lignans are especially good for woman. But
heres a little trick i learned put your fish oil pills in the freezer and there is no burp or after taste
_____________________________________________________________
Cindy S. 21 Aug 2009, 09:40
This was very enlightenning. Thank you so much.
_____________________________________________________________
Joanna 20 Aug 2009, 15:43
I have a question about Omega-3. Is Flax Seed Oil just as good as Fish Oil because I hate fish and I find I can
still taste the fish when I take Fish Oil capsules to get my Omega-3?
_____________________________________________________________
wanda 19 Aug 2009, 16:53
thank you
_____________________________________________________________
Kathie 19 Aug 2009, 09:54
Great tip, printed out and posted on my fridge.
_____________________________________________________________
betty 18 Aug 2009, 23:12
GREAT ARTICLE
_____________________________________________________________
Paul 28 Apr 2009, 09:11
this is for a friend
_____________________________________________________________
| COMMENTS |
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