Nutrition: Let's start with the Basics

Why so many labels? So you can compare what I am about to tell you in regards to reading food labels. I went through my own kitchen and grabbed several items so you could see the difference in products. Before we get started though I want to point out some kitchen supplies you will need for your journey.

• Blender

• Kitchen Scale

• Measuring cups and spoons

• Shaker cups & food containers

Ok, now let's get down to business. First, and I am going to stress this as one of the most important parts about a label, serving size, let's use the serving size from the olive oil. This particular oil calls for 1 tablespoon to equal 1 serving. So for those of us that just pour the oil in the pan or on our salads we are most likely consuming more than 1 serving. With that being said if we use the tablespoon to measure our serving we can accurately track what we are consuming for the day. I've had many clients where this was their A-HA!, moment. They didn't realize until they started tracking just how much they were overeating. Looking at this section will also tell you how many servings are contained within that product.

Now on to calories. An average person should intake around 2000 calories a day. This is for an average person, with and average activity level. This number fluctuates based upon activity, disease, weight-loss, and weight-gain. So, let's look at the mayo picture. 1 tablespoon equals 100 calories. How many people actually measure their mayo before putting it on a sandwich? Hopefully after reading this you will. This is also where snacking and drinking soda, or other sweetened beverages, can cause problems. They are empty calories, with little to no, nutritional benefit.

Now for fat, including trans and saturated fats. So, let's differentiate between good and bad fats first. Our bodies need monounsaturated and polyunsaturated fats to help certain functions in the body, but they do not need trans fat and we should closely watch our saturated fat intake. This is all on the labels if you look at the 3 labels I have provided for you. Again, this is for a single serving of that item. Have 3 servings and you need to triple the amount shown on the label.

Sodium. As an average adult we should aim for less than 2300 mg of sodium a day, this includes table salt and anything we consume for fast food, or processed foods. If you have been placed on a sodium restricted diet you should aim for less than 1500mg a day. I was born with a rare genetic disorder that classifies me as a salt-waster, sometimes I lose more salt than I need to and then need to consume an increased amount of salt (sodium) to balance my electrolytes again. This is not a daily need for me but something I pay close attention to during physical activity, especially during hot/humid days.

Carbohydrates (Sugar and Fiber). This group has taken a beating where diets are concerned lately. Carbohydrates are a macro nutrient, which means they are essential to our body's proper function. With that being sad, there are good and bad carbohydrates, and carbs are easily over consumed!! Good carbs to choose from are whole grains, fruits, and vegetables. Bad carbs are over processed grains, foods laden with sugar, and processed foods. Pay attention to this label, especially the sugar content. Also remember that honey & molasses are sugar. So you may think you're doing things correctly by using these but overconsumption will lead to excess carb intake!

Protein is also a macro nutrient, included with carbohydrates and fats. Protein is essential in the repair and ongoing maintenance of our bodies. Organic choices are best and if you have access talk to a local farmer about buying part of a cow, pig, lamb, etc. Watch your red meat intake, and try to offset that with beans, nuts, tofu, and seafood. Remember too much of anything can be bad!

Ingredients. The last item listed on the nutrition label, but something to pay close attention to. The less ingredients the better. There are very few chemicals banned by the US for food and cosmetics, roughly 25. Europe bans over 2000. So if you don't recognize a name in the ingredients list I would look it up. I will also say if you have a food allergy know the common and uncommon names for your food. I have a nightshade sensitivity, so potatoes, tomatoes, eggplant, and peppers are foods I have to watch out for. Sounds easy right? No, because these foods can also be hidden in vegetable broth & water, and in modified food starch. Next time you shop take a look for those ingredients on the packaging. They are in just about everything boxed, processed, or canned.

Resources: I've thrown a lot at you today and I have no doubt it is overwhelming, it was for me. Here is a list of apps and websites to help you out as you learn.

USDA

FDA

MyPlate.gov

Oldwayspt.org

MyFitnessPal

WeightWatchers

These are just a few places that I have found explain nutrition and intake well and even provide shopping lists and food pyramids that can help with visual learning. Next week we are going to start talking about specific types of diets. If this is still overwhelming I would suggest hiring a Health Coach to help walk you through it, and you can also hire them to go shopping with you or teach you how to measure and cook meals.

Also, feel free to follow me on my podcast Elliott Hills Wellness, you can find it on Spotify and Google Play.