Understanding Food Labels Helene Torres SCI 241 August 22, 2012 Dr. Carson Understanding Food Labels The 5/20 rule is a guide for one’s daily intake. Depending on what is being eaten the percentage can work both ways. For instance, the first part, which is the 5%, can be used for the good and bad daily value. A can of Healthy Choice chicken noodle soup has 2% of calcium and 4% of iron; therefore, considering it is less than 5%, is would not be a good source of those nutrients since these are nutrients that are much needed. When using the 20% rule it works the same way.
Fish protects your heart – people who eat at least (3) three fish meals weekly have more heart-healthy HDL cholesterol levels in their blood than less frequent fish eaters. Eating just ¼ tsp. of cinnamon daily is not only proven to control blood sugar. Study found that compounds (cinnamaldehyde ‘n epicatechin) in the spice helps prevent the “tangles’ of protein in the brain linked to Alzheimer’s. *Wheat Belly: Lose the wheat, lose the weight & find your path back to health by Wm.
Although they both carry the famed name Cheerios, both cereals are different in taste but almost exactly the same in vitamins and minerals. These cereals offer a variety of health benefits such as lowering high cholesterol. And providing families with food that everyone can enjoy. Honey Nut and Apple Cinnamon Cheerios are both high in folic acid, which helps prevent birth defects and improves the spinal system of new born babies. Calcium and Phosphorus can also be found in these Cheerios, they help improve eye sight and bone health by making them stronger.
“Fibers that cannot be digested by bacteria in the large intestines are called insoluble fibers because they do not dissolve in water.” (Grosvenor & Smolin, 2006) High fiber diets can produce many benefits, including higher nutrient absorption levels, and better waste output. Diets that tend to lack in fiber or are high in insoluble fiber tend to cause gastrointestinal irritation and constipation. People that experience these symptoms should consider reviewing their fiber sources, and water consumption
Nutrition and Supplements These nutritional tips may help reduce symptoms: * Eliminate all suspected food allergens, including dairy, wheat (gluten), soy, chocolate, corn, preservatives, and food additives. Your health care provider may want to test you for food allergies. * Eat more antioxidant rich foods (such as green, leafy vegetables and peppers) and fruits (such as blueberries, tomatoes, and cherries). * Avoid refined foods, such as white breads, pastas, and sugar. * Eat fewer red meats and more lean meats, cold water fish, tofu (soy, if no allergy) or beans for protein.
6. Footnote with daily values (DVS) the percent daily helps to recognize whether or not food is rich in nutrient. This is where the rule 5/20 comes in like if the food item you have only contains 5% DV than that food item is not beneficial for a human body be careful though certain nutrients. A food should only have ½ cup serving size but the serving size may be 21/2 servings when looking at calories it should show you the amount of energy that you will get from a single serving. The nutrients are what you will want to get the least like cholesterol, Trans fat, and fat.
| Understanding Food Labels | SCI/241 | | | | | Attempting to understand food labels can be very confusing if one were to begin reading the labels without prior knowledge of how the labels work. Maintaining a healthy diet can be much easier if a person can remember the one simple rule, which applies to the percent daily values of a food. The 5/20 rule dictates that if a food has 5% or less of your daily value of a particular nutrient, then the food is not a good source of that nutrient. On the other hand, if a food has 20% or more of the daily value of a particular nutrient, the food is in fact a good source of that nutrient. This theory works inversely when applied to nutrients that aren’t good for you like saturated
Eating about two servings of fish per week provides healthy amounts omega-3 fatty acids that can help to lower cardiovascular disease. Although they have such great health benefits to us, we are putting many of the popular fish species we enjoy, such as salmon, tilapia and haddock, at risk for endangerment and environmental malpractice. There are many differences between farm raised and wild caught, but they both can be done in responsible manors that won’t harm the environment in an adverse way. It can be hard at times for suppliers to follow through with proper fishing technics especially when regulation is almost non-existent. Much of the shamming of improper fishing techniques is held against farm raised fish and the conditions in which they are raised.
That’s because whole grains have been shown to reduce the risk of such conditions as high cholesterol, heart disease, diabetes, obesity and several types of cancer. Popcorn is a low glycemic carbohydrate, which means that it is released slowly in the blood making lower blood sugar levels. Whole grains also are full of fiber which can rid the body of toxins and slow the digestive progress, making you feel fuller for longer periods of time so you eat less. The government recommendations for whole grains mean that you should eat no less than three servings of whole grains every day and popcorn is a great way to meet this requirement. Popcorn is a low-calorie snack as well with only 30 calories a cup if air popped.
Reduce calories by filling yourself up with protein, vegetables, whole grains, and replacing bad habit snacks with good ones. For example, if you have a sugar craving, replace your calorie laden latte with a Muscle Milk lite, one of my favorites, because it has zero sugar and a ton of protein that will satiate while also torching my sugar craving! Another great trick is a sprinkle of cinnamon in your morning coffee or oatmeal- the spice has been shown to help stabilize blood sugar. It also slows the rate at which food exits the stomach, which helps you feel fuller longer. Vitamin C When you’re under extreme stress, you secrete more cortisol hormone.