You are what you eat…. so what exactly are you eating? Turn the package of food over and take a look at the nutrition facts label and ingredients. Start with the serving size to see how much the nutrition information is for- 1 cup, 8 chips, etc. Next take a look at the calories. If it’s a snack aim for 100-250 calories, a meal 500-700 calories. Everyone’s calorie needs are different so adjust these according to your individual needs and physical activity level.
It’s important to know where the calories are coming from. Fat, carbohydrate and protein are the 3 basic macronutrients that make up calories. Underneath fat look to see how much trans and saturated fat. Look for zero grams trans fat and a low amount of saturated fat. The remaining total fat is the healthy unsaturated poly and mono unsaturated fats that help your skin, hair and nails. Next take a look at the percentage of sodium. A general guide to use is greater than 20% is high and 5% is low. Our bodies need some sodium but try not to exceed 100% in a day.
Underneath carbohydrate you will see fiber and sugar. Fiber helps with digestion and disease prevention. Aim for 20-30 grams a day. The new proposed nutrition facts label will list added sugars. Until the new labels come out you will have to look at the ingredients to figure out if the sugar is naturally occurring in the food or has been added. Added sugar will list sugar, high fructose corn syrup, or an –ose ending words. Try to limit added sugar as well as cholesterol. The ingredients can give you a lot of insight into what you are actually eating. They are listed in order of prominence with the most prominent ingredient listed first. All of the menu items served at the dining center have nutrition fact information online
for your convenience.