Quick Reference Guide to Food Labeling

Natural: Not produced or changed artificially.

·         Servings per container

·         Usable chemical energy a food contains

·         Calories from fat; healthy=less than 30% of total calories

Fat: 9 calories per gram

·         Saturated: the “bad” fats. Sources: animal foods and transfat/hydrogenated vegetable oils

·         Unsaturated: these “good” fats are divided into two categories: polyunsaturated and monounsaturated fats. Sources: Safflower, sunflower, and olive oil.

·         Cholesterol: Also known as the “bad” fats. The body produces its own cholesterol, regardless of whether or not high-fat foods are consumed. High cholesterol is caused by storing excess body fat and it contributes to heart disease.

·         Sodium: 500mg of sodium needed per day.  An excess amount increases average levels of blood pressure. High contributes to heart attacks.

Carbohydrates:   4 calories per gram

·         Fiber: at least 20-25g per day

·         Sugar: different names of sugar: barley, malt, carbitol, cornstarch, cornsyrup, dextrose, disaccharide, dulcitol, erythritolfructose, galatactose, glucose, high fructose corn syrup, honey, hydrogenated starch hydrolysates, lactitiollactose, levulose, malitol, maltodextrin, mannitolmonosaccharide, sorbitol, sorghum syrup, sucrose, xylitol

Protein: 4 calories per gram

·         An essential nutrient that provides the amino acids needed for proper muscle recovery after exercise.

·         Sources: Beef, chicken, turkey, fish, eggs, soy, dairy products, protein powders, nutrition shakes, and vegetables.   Animal sources of protein provide the nine essential amino acids, whereas vegetables sources only provide some of the essential amino acids.

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