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Have you ever looked at a food, or drink label before and thought, mmm, I have no idea what that ingredient is or how some of it makes no sense at all but, still, into the basket it goes. Most people have and for the most part, your trust is put in the hands of the people making the food, and the people selling it to you. Here are a few things to chew over next time you look at one of those labels, it’s all food for thought;
More fibre, more water
When it comes to fibre, you should try to consume anywhere between 5-10 grams of viscous fibre each and every day and, as you increase the amount of fibre you consume you should do the same with your daily water intake. Your water intake should increase in line with your fibre consumption, if you don’t then you might find it hard to go for a poo, an equally increased amount of each should ensure there are no hold ups.
In addition to the viscous fibre, you should try to consume around 20 grams of dietary fibre per day which can be found in fruits, vegetables, whole grains, and dried beans. The details will be found on the label of the food you want to buy although some labels can be hard to read. It all depends on who’s making them, Keon Labels tend to be of superior quality and should help when reading.
Different types of fat
Saturated fat – Are generally bad for you, especially if consumed in large quantities, they are very hard for the body to break down, if at all and can ‘clog’ up your major arteries leading to heart attack and other bodily function failures.
Trans fat – Trans-fat should be avoided if you want healthy arteries and overall health. You should look for foods that have no trans fats, if possible. Products containing what’s called hydrogenated oils should also be avoided as they are harmful to your body’s various organs and their ability to function properly.
Total fat – The lower the fat intake, the better, sometimes it can be hard however, if you take care and watch to check the labels properly you should be fine. If you look for low fat foods then you shouldn’t go too far wrong, a low-fat food can be classed as a food which contains anywhere up to three grams of fat per serving.
Carbohydrates (Carbs)
Carbs are essentially sugar molecules and are one of the three main nutrients that make up our foods and drinks. When a person consumes carbs, their body should break them down into glucose which is a blood sugar used by the human body for energy. It’s a really important component as it serves as the body’s main energy supply, without it your body’s cells, organs and tissues could not function properly, the same can be said for if your glucose levels are too high, it can cause diabetes which will need careful monitoring using tech and managed by a doctor.
Always remember, servings count
Have a look and check to see how many servings are included in the package next time you go shopping. You might be surprised to know that the label’s nutritional information is actually only for a single serving, not the entire packet. So, next time you decide to consume a packet of something that contains 4 servings, double check the nutritional information, again, it might explain the odd pound here or there around the waist line.
Think muscle, think protein
Protein is a healthy part of a balanced diet and is needed in order to build muscle as it contains amino acids which can also be known as ‘building blocks’ as they help to repair and to build muscle. Protein can be found in poultry such as turkey or chicken, however it is suggested that you try to eat more plant-based meals, using beans and soy foods as they are apparently better for you.
Calories
Calories are really important to your nutrition, especially if you are attempting to lose weight. If you consume more calories than you burn off in a day over a period of time then the chances are that you will put on extra weight and, perhaps not in areas that you are comfortable with.
As an example, and a rough guide, our muscle builder and repairer, (protein) contains around 4 calories per gram whereas fat itself contains more like 9 calories per gram. If you are trying to lose weight then you will most definitely want to be monitoring your caloric intake.
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