Be a Savvy Label Reader
by Dr. Madelyn Fernstrom
If you?ve read a food label recently, you might compare it to an encyclopedia entry. So much information packed into such a tiny space!
And it?s not just reading the label ? but translating this information to support an informed choice. A lot depends on your own personal needs.
- Trying to lose or gain weight? Serving size and calories matter most.
- Eating for heart health? The amount and type of fat are key.
- Blood pressure issues? Salt is a primary concern.
- Diabetic? Sugars take on major importance.
Don?t be fooled by ?front of the package? information that seems like a short-cut to the back panel label. The information on the front is not regulated by the FDA, and often more of an eye-catcher than a source of accurate information. Words like ?good source of whole grain? and ?supports a healthy immune system? sure sound healthy, but don?t mean a lot when it comes to nutrient-rich foods.
A good rule of thumb is to start at the top of the label. Look at the calories and serving size ? and how many servings are in the whole package. Feel free to adjust the recommended serving size ? and downsize if you want less. A one cup standard portion of brown rice (at 200 calories per cup) might be too much for a side-dish, but cutting that to ½ cup serving can be just right.
With a little practice, label-reading becomes quick and automatic. It?s worth the effort!
- Columnist Wants 'healthy Labels, Not Stealthy Labels' On Groceries
Research has shown shoppers spend an average of just 1 second looking at the nutrition labels on food packages, which lends credence to an argument that the labels need to be easier to digest in a short amount of time. In January last year, the Grocery...
- The New Food Downsizing
By Dr. Madelyn FernstromWhile ?value eating? and supersizing for pennies seems to be everywhere, I?m happy to see a new trend emerging: portion-controlled single servings. And by single serving, I don?t mean eating the entire bag, but a small portion...
- The Verdict On Sugar In Children?s Cereal
Dr. Madelyn Fernstrom Breakfast is a healthy start for everyone?s day, particularly for kids. Studies show it supports school performance and a healthy weight. And a bowl of cold cereal and milk is a quick and easy meal for breakfast or any time of day....
- What's A Serving? Use Your Hand!
by Dr. Madelyn FernstromWhile we all agree that serving sizes are gigantic, what?s challenging is trying to figure out what counts as the appropriate amount for a single serving. This is an important question both for weight control, and overall healthy...
- Eat More Fiber - Your Body Will Thank You
Fiber is often called ?your body?s broom.? Eating enough fiber helps bowels function properly, can alleviate symptoms of chronic constipation and diverticular disease and may lower your risk for heart disease and some cancers. Here are some quick and...