EAT CLEAN . HIGH PROTEIN . LOW FAT . LOW SODIUM . LOW SUGAR ……….
There are so many things to understand and remember when grocery shopping!
Let me make it easier for YOU to understand with my guide
so you can loose the weight faster and keep it off!
FIRST THING . The most nutritious foods for your body will always be fresh fruits, vegetables, dairy and meat that requires no label to tell what the ingredients are. So, YOU know exactly what you are putting into your body when you digest it! Now, I also recommend eating as much organic as possible to avoid added chemical and hormones……..but more information on that in a future blog post.
HOW TO TAKE THE CONFUSION OUT OF UNDERSTANDING FOOD LABELS . Some studies have shown that people who take the time to check out the food labels weighed on average almost 9 pounds less than those who did not read the labels at all. So, here is a guide to help YOU when you are going grocery shopping to choose the best possible product to help you loose weight and/or keep it off!
TIP: If you can not pronounce the ingredient, that is a very good sign that you should avoid it, because your body can not figure out what it is either!
TRICKS: Many words are placed on labels to convince you that they are healthier, when actually they are just tricking you into believing they are a better option. Like these below:
Light: it can have many different meanings, from fewer calories (yet sometimes sugar content is higher to give more flavor), lower in sodium and lower sugar (yet sometimes the sodium is higher to give more flavor too)
Sugar-free: many times a sugar free product is filled with fats or sodium to give flavor or filled with artificial sugar ingredients which is not good for your digestion.
Fat-free: this does not always mean low in calories, and many times the product is filled with other ingredients like fats, sugars and sodium instead.
Natural: this could mean many things and don’t assume because it says natural that it is a healthy option, read the label to see what the ingredients are.
WHAT TO LOOK FOR ON THE LABELS
FIBER .
Benefits: intestinal benefits to keeping bowels clean, making you feel full on fewer calories, help prevent heart disease and type 2 diabetes.
Daily suggestion: 25 to 28 grams
SUGARS .
Benefits: hmmmmm, not really much here, and know that regardless of where the sugar comes from (honey, processed, agave, etc.) your body will still process it the same way, so watch your intake. Read my blog post on Sugars for further detail.
Daily suggestion: read the labels and try to avoid any product that list sugar content in double digits, with no more than 10 grams.
PROTEIN .
Benefits: it is the building block for muscle development.
Daily Suggestion: Research shows that we can not use more than 30 grams of protein at a time, so space out your consumption throughout the day. Read my blog on Protein for further detail on protein amount for your body.
SODIUM .
Benefits: Everyone needs sodium in their diet, but that is usually not a concern, since so many foods are laced with sodium. Many products you would be surprised how much sodium is in there. Too much sodium can elevate blood pressure, lead to heart problems, and cause you to retain water and feel bloated. So watch your intake!
Daily Suggestion: Look for products with less than 500 mg. sodium per serving. The maximum daily limit is 2,300 mg. but if you consume less your health and weight will benefit more.
CALCIUM .
Benefits: is one of the best ways for bone strength and development.
Daily Suggestion: depending on your age, but the minimum amount is 1,000 mg. 19-50 yr. old, 14-18 yr. old 1,300 mg, 51-70 yr. old 1,200 mg., 71 + yr. old 1,200 mg
CARBOHYDRATES .
Benefits: necessary for brain and muscle function. Complex Carbs (fruits and whole grain breads, pasta) are the best type of carbs, while Simple Carbs (white & processed flours offer very little or no nutritional value)
Daily Suggestion: depending on your activity level, the average person should have 45-60% of your daily calories come from here.
FATS .
Benefits: look for unsaturated fats “healthy fats”, like avocados, nuts, seeds, olives.
Daily Suggestion: Total fat: 65 gr. or less per day. Saturated fats 20 grams or less per day. Trans fat 0 grams per day.
Good luck and happy shopping………remember the time spent
reading the labels can help you loose weight and keep it off!