Want to learn to interpret data on the nutritional and caloric content of food? Here I'll tell you how to decipher that information and use it to your advantage: Serving Size:
is based on the amount of food people eat usually. This is something very relative, as each person eats different amounts. Therefore, indicating the package does not necessarily refer to what you normally eat. Perhaps a portion of a packet of biscuits is equal to 5 cookies, when you really do not eat more than two. My recommendation is that you take notice of serving size and compare it with what you eat either in grams or ounces. Something important thing to consider is the "servings per container, since they determine the amount of calories and nutrient values. For example, if the servings per container of food given is 3 and eat the whole package, you multiply by 3 all the values \u200b\u200bof others foods listed on the label. So read carefully and do not trust.
total calories and calories from fat: When you're trying to lose weight, it is very important to know how many calories you consume each day. Remember the equation: calories burned, should be more than you consume. So open your eyes to read this part of the label, it indicates how many calories and grams of nutrients are in the portion size. It also tells you how many of them from fat.
Calories provide the measure of how much energy a given portion of food. The number of servings you consume determines the number of calories you eat. Consider the following example:
said
Amount per serving: Calories: 250 Calories from fat : 110 Number of servings: 2
In this case, each serving has 250 calories, of which 110-or nearly half-are fat. This means that if you ate all portions of the package, ie two, you'd be consuming a total of 500 calories, of which 220 are fat.
If you think that too many calories, you're right. How do you know how much is a little and how much is too much? Read this general guide to calories:
said
* 40 calories is low * 100 calories is moderate * 400 calories or more, much
These
references are general and are based on a 2,000 calorie diet. Of course each person's needs are different, that does not mean because the label says, you should consume that number of calories per day. Many people can meet their nutrient and energy needs with less than 2,000 calories.
Nutrients
indicate the amount in the case of each of the nutrients (vitamins and minerals). The suggested daily rates are based on what the government has set (usually based on a diet of 2,000 to 2,500 calories a day), but not necessarily suit your requirements. Ideally, consult with a registered dietitian about your individual needs. Vale a recommendation: Choose products a low percentage of fat, sodium, cholesterol and saturated fat. Instead, select the ones that are high in fiber, vitamins A, C, calcium and iron.
Ingredients:
The predominant ingredient list on the first. That is, if you have more carbs than anything else, of course, they would be first.
These are the basics of "literate" about the nutritional data. But the story does not end here. If you ever noticed, you know that many of the labels say things like "low fat", "no cholesterol" "Zero calorie", "free of trans fat," "light", "sugar." If a product has such claims on its label, meaning it meets certain strict standards set by the government. But what do they mean exactly? For example, if it says it contains no sugar or is "free" of fat ("fat free") means it contains less than 0.5 grams of sugar or fat. If he says no calories, it means you have less than 5 calories if it indicates that it is "light" means that it is 1 / 3 fewer calories or 50% less fat.
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