You Are What You Eat: Deciphering Nutrition Labels

The nutrition facts tell you a lot about what you are putting into your body:  you are what you eat.

What is the first thing that you look at when you gaze over the nutrition label? Calories? Do not start here!  How much food is contained in that calorie count?

When on your search to find out if you want to eat that food, first look at the serving size.  This will help you conceptualize the proportion of food to the calorie count. 

Next, look at the amount of protein.  Foods high in protein will supply you with energy.  According to the Centers for Disease Control and Prevention, women between the ages of 19-70+ should have 46 grams and men between the ages of 19-70+ should have 56 grams of protein each day.

Now jump down to the bottom: ingredients.  They are listed in order of greatest to least amount contained in the item.  The shorter the list of ingredients, the better.  Also, can you pronounce the name of it?  If not, I suggest looking into what that ingredient is and anything associated with it.

Vitamins and minerals should be listed right before the ingredients.  They are listed by the %DV only, but it is a good idea to find out how much your body needs (see nutrition link below).  A good place to start is looking at Vitamin A, Vitamin C, Calcium and Iron because the FDA says most Americans do not get enough in their diets.

Lastly, do not forget about dietary fiber.  According to the Institute of Medicine, the average adult only eats 15 grams of dietary fiber a day.  They suggest that women need 25 grams per day and men need 38 grams per day.  Increase your amount of fiber gradually to avoid gastrointestinal distress.

To find out the estimated nutritional needs for your lifestyle use this calculator:  http://nutritiondata.self.com/tools/calories-burned.

            For more advice on how to lead a more nutritious life, schedule a nutritional consult with Dr. Takacs at 973.383.5052.  For location and hours visit us at www.DrTakacs.com or “like” us on Facebook at Takacs Wellness Center.  We are conveniently located in the center of Sussex County in Lafayette near Sparta, Newton, Hampton, Branchville, Wantage, Hardyston and Hamburg.