Learning new things..

Jan 10, 2009

Mercy Center for Weight Reduction offers it's patients an educational series "Weapons for your toolbox".     A set of 6 rotating classes.    I went to my first one this week - not really expecting much.   The topic was shopping and reading labels.  I've learned to look at labels in a whole new light.     I'm posting my notes below - so I can find them later.  Maybe you can pick up a new tip too.   (Thank you Mercy! ) 


Shopping Tips:
·      Always make a list
·         Don’t go when hungry
·         Try to stay on the outside isles
·         Limit trips  
Warning:
·         Things on the end of the isles generally are not good for you.
·         80% of purchases tend to be impulse purchases
·         Highest profits are at the eye level
·         Rinse anything canned
·         Always dump juice from the canned.  

Reading labels:
·         Always read and understand the service size.   We must learn portions sizes.
·         The % are for a person on a 2000 day calorie diet – that’s not us.
·         Rating nutritional value:   (Start at the bottom up )
               o   Nutrients - there are usually 4 at the bottom of the label.   Give a point for anything with more than 10% of daily requirements
               o   Protein - Give a point for 5g or more 
               o   Dietary fiber – if 10% or more – give a point 
               o   Sodium – if over 300mg – take a point off o   Fat – if 10% or more – take a point off
               o   Calories – more than 200 calories per serving – take a point off
       Try to limit yourself to foods with at least 2 points.

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