This weeks subject: THE SECRET OF HOW TO INTERPRET A FOOD LABEL

Jan 19, 2010

This article (from the OH home page) stuck out to me as I am currently taking a nutrition class. 
As someone who is trying to lead a healthier lifestyle, I have to admit that reading the label is not something that I often do (if ever). In fact, I find it quite cumbersome - which leads to my purchasing foods that are quicker/easier to prepare, but less nutrious.
Hopefully, this will help me stay focused, throughout the year, on making the right food choices -  instead of going for what's right in front of me or what's easier/cheaper (which will lead to the reduction of body fat & weight loss).

“You need to eat less calories, exercise more and choose healthier foods.” Does this sound familiar? Often times after leaving a doctor’s appointment and being informed about your ever rising cholesterol levels, borderline blood pressure and excessive weight gain, you leave the office with these words of wisdom. It sounds like a great idea but as you start to think about your plan of action, you often wonder what these code words mean. It seems as though you need to figure out how to decipher the code to become successful in obtaining your doctor’s wishes in improving your health, but at the same time you struggle in trying not to lose your sense of satisfaction of fulfillment when nourishing your body. Just how much do you give up to obtain a healthy lifestyle without compromising the joy you experience from eating your favorite foods? As a Registered Dietitian, I have witnessed this transition from bariatric pre-op to bariatric post op. It may be difficult, as it will take some work and effort on your part, especially in the beginning as you learn how to retrain your body into craving specific food items. Understanding food labels and knowing what to look for while grocery shopping is the starting point to your success in becoming a healthier you. Depending on your personal goals, there are specific items you should target for your individual needs. As a post bariatric patient, protein is a very important food component. It is not only is used for growth and repair of the human body, but since carbohydrates are limited due to potential dumping syndrome (such as nausea, vomiting, diarrhea), protein is also used as a source of energy. Therefore, when reading a food label, the first item you should review is the amount of protein in that product. The values will differ from various food sources, i.e. animal protein will contain a larger amount of protein than a piece of fruit or a vegetable would. This means the higher the protein, the more beneficial. |

Carbohydrates are the next important item on the food label as it provides energy for the brain and muscles. Sugar and fiber fall under the umbrella term carbohydrate. There are “good carbohydrates” that are low on the glycemic index and are high in fiber to help sustain one’s appetite and energy levels; then, there are “bad” carbohydrates that are very high on the glycemic index which do not sustain energy for long periods of time. For example, a piece of whole grain bread will contain more fiber and less sugar than a candy bar, helping to increase the length of feeling full in between meals and also helping with proper GI motility. It is very important to understand the difference between a high fiber carbohydrate source versus a high sugar carbohydrate source. The next component to decipher on a food label is calories per serving, in addition to serving size. Many times consumers purchase 100 calorie snack bags of their favorite cookies or crackers, but fail to limit their consumption to only one bag. When analyzing food labels, identify the serving size and put that into perspective with your current dietary habits. Can you stop after eating three cookies or seven crackers? If you cannot, be honest with the quantity you would most likely consume in one sitting and multiple that number by the calories per serving listed on the food label. The final answer is the number of calories you would be consuming by eating that food item. Does that fall into your healthier lifestyle or recommended calorie consumption? If not, move on to the next food item that does. If trying to lose weight, calories in versus calories out will be the key to “tip the scale.” The amount of calories you burn off through daily activities and exercise will have to exceed the amount of calories you consume throughout the day. Cutting back on calories can be beneficial in achieving your goal; but just how much are you willing to cut out? This will vary depending on your activity level throughout the day and your intended short-term weight loss goal within a specific time period. A Registered Dietitian will be able to assist you in creating this timeline and goal weight. Fat is essential to our bodies in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature and promoting healthy cell function. Dietary fats carry the highest number of calories per gram, nine (9), but are still needed to help transport Vitamins A, D, E and K. If you are battling with high cholesterol levels, limiting the amount of saturated fat you consume can help to improve your lab values. Unsaturated fats are the best sources to consume, which include olive oil, avocado, nuts, sesame seeds and fish. On the next page there is a reference on how to read a food label. Take it with you on your next trip to the grocery store and use this valuable tool to help guide you in finding the treasure, good health. |

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