How to read food labels

By Sally Kuzemchak, RD

The Halo Effect

Like a lot of us, Wende Hageman, 36, is trying to eat a little cleaner and a little greener. She frequents the farmers’ market, opts for organic grapes and cereal, and buys only staples like ketchup and bread made without high-fructose corn syrup. Hageman thinks she’s shopping smartly, but is she being duped by false advertising? The name for labels like “no high-fructose corn syrup” and “organic,” which make you assume that a product is good for you, is health halos, and as many as 25 percent of foods and beverages on the market today wear them. “The danger is that you believe you’re justified in having a bigger portion of those foods,” says Brian Wansink, PhD, FITNESS advisory board member and director of the Cornell University Food and Brand Lab, who coined the term. They’re especially treacherous for dieters; a recent study from the University of South Carolina in Columbia found that people who are watching their weight are more likely to be misled by labels. To help you distinguish the truly virtuous foods from those that are simply sinful, we’ve ID’d seven terms that are popping up on packaging and menus.

Gluten-Free

Sales of gluten-free products, which are designed for people with celiac disease, or an inability to digest gluten (the protein in wheat, barley, and rye), have doubled since 2005. The boom is thanks in part to celeb devotees like Gwyneth Paltrow, but the market-research firm Packaged Facts reports that people are going G-free in an attempt to ease ailments like irritable bowel syndrome and attention deficit disorder. Shoppers also think these foods will help them lose weight.

Reality check: These pricey products aren’t necessary unless you have celiac disease (only about one in 133 people does, according to a study) or gluten sensitivity, which means you test negative for celiac but still suffer symptoms like diarrhea and migraines when you ingest the protein. “Gluten-free doesn’t automatically equal healthy,” says Shelley Case, RD, author of Gluten-Free Diet: A Comprehensive Resource Guide. And these foods won’t help you lose weight: They tend to be higher in calories and lower in fiber than regular grain products because they have to pack extra starch, fat, and sugar to make them palatable, Case says. Also, most are not enriched with iron and B vitamins as are other refined grain products, so you may miss out on key nutrients.

Trans Fat-Free

Some cities, including New York, Baltimore, and Boston, have banned man-made trans fat from restaurants. It’s created when oils are treated with hydrogen gas to increase shelf life and change texture. The nasty side effect: Trans fat boosts your total cholesterol while lowering artery-declogging “good” HDL cholesterol and elevating “bad” LDL cholesterol, says Lisa Young, PhD, RD, a FITNESS advisory board member and adjunct professor of nutrition at New York University in New York City. While consumers seem to be getting the picture, they’re confused about what “trans fat-free” means: In a survey by the New York Times, people said a meal labeled with this moniker was lower in calories than another meal, even though the first actually contained more.

Reality check: Thanks to an FDA labeling loophole, manufacturers can claim that their product has zero grams trans fat if it contains a half gram or less per serving. So eat more than one serving and you could consume plenty of this dangerous fat. For example, if you eat two handfuls of crackers, a granola bar, and a couple of helpings of cookies in one day, you could be taking in nearly 2.5 grams of it, even though their labels all claim “0 grams trans fat.” Scary stuff, considering that the American Heart Association recommends consuming less than 2 grams a day. Always check ingredients lists: “Hydrogenated” or “partially hydrogenated” oils are a dead giveaway. Shop for margarines and peanut butter without trans fats or hydrogenated oils. For the most part, trans fats show up in junk food, like snack cakes, doughnuts, and tub frosting, so buying fewer of such foods will automatically slash your intake.

No High-Fructose Corn Syrup

A few years ago researchers suggested a link between high-fructose corn syrup (HFCS) and rising rates of obesity and diabetes, and the sweetener became public enemy number one. More than a third of consumers now say they avoid all foods containing it, according to Mintel, a market-research firm. Many companies have replaced HFCS with other sweeteners in a wide variety of products, including juice and ketchup, and proudly proclaim it on their packaging.

Reality check: The label is often a gimmick, especially when it’s slapped on highly processed foods, says Bonnie Taub-Dix, RD, author of Read It Before You Eat It. “HFCS isn’t all that different from regular sugar,” she says. Case in point: According to recent research published in the American Journal of Clinical Nutrition, there’s no evidence that high-fructose corn syrup is metabolized differently from or more closely linked to obesity than other sweeteners. What is bad for you: too much sugar in any form. Don’t buy products that list any sweetener, including honey, molasses, sucrose, fructose, and fruit juice concentrate, as one of the first four ingredients. And remember that four grams of sugar is equivalent to one teaspoon. You would never dream of dumping three teaspoons of the sweet stuff on your breakfast, but that’s the amount in one packet of flavored instant oatmeal.

This word is on everything from peaches and parsley to bacon and burgers, and in surveys people consistently say that local foods are healthier and tastier than their out-of-town counterparts. The number of farmers’ markets in the United States has increased 40 percent since 2002, and the number of “local” claims on menus rose 13 percent in the last year alone.

Reality check: Fruits and vegetables grown nearby have advantages, says Kate Geagan, RD, author of Go Green, Get Lean. Supermarket produce is often in transit for days, which can affect nutrients; vitamin C and folic acid are especially prone to degrading over time. But those apples, pears, and berries at the farmers’ market are usually at the peak of nutrition and flavor. It’s a common mistake, though, to assume that high-cal foods like local butter are healthier than what you would find at the grocery store. “If it’s a splurge item like ice cream or a burger, it should still be a splurge. It shouldn’t suddenly become a mainstay just because it’s local,” Geagan says. Local meat and poultry aren’t automatically healthier, but the animals were probably raised more humanely than those in factory farms. Still, local doesn’t mean organic, so if you’re trying to avoid pesticides, antibiotics, and added hormones, ask the farmer or seller how the food was grown or raised.

Whole-Grain

In a recent survey nearly half of shoppers reported putting more whole grains in their grocery carts. Why? “Because they’re healthier,” three-quarters of them said. And there’s no shortage of options: More than 3,000 new whole-grain products, including cookies and chicken nuggets, hit the shelves last year.

Reality check: The whole truth is that whole grains are healthier. Whole wheat flour has 25 percent more protein, 78 percent more fiber, and 93 percent more vitamin E than refined flour. But don’t be fooled by lookalike labels; buy bread marked “100 percent whole grain,” not just “made with whole grains” (the latter could be mostly refined flour). Use these two steps to see through sneaky packaging: (1) Read the ingredients list (whole should be in the name of the first ingredient, as in whole wheat flour, not simply wheat flour); (2) Check the nutrition facts. “Look for whole-grain products with at least three to four grams of fiber,” says Susan S. Zabriskie, RD, a dietitian for the Whole Grain Council.

Low-Fat

This label may as well read “Eat me!” People down nearly 30 percent more candy when it’s labeled “low-fat,” according to a study in the Journal of Marketing Research. “Promoting just this one positive aspect of the product was enough for most people to assume they could eat more of it,” researcher Pierre Chandon, PhD, says.

Reality check: Many low-fat foods have just as many calories as their full-fat counterparts. Manufacturers may dump extra sugar into low-fat ice cream, cookies, and salad dressing to improve flavor. Plus shunning fat can backfire if you’re trying to drop pounds. “Fat helps you feel full, so you end up eating less overall,” Young says. A low-fat diet is also tough on your ticker: Filled with refined carbs, like white pasta and sweets, it lowers levels of HDL cholesterol and increases blood fats called triglycerides. Instead of fearing all fat, increase your intake of healthy monounsaturated fats (found in almonds, avocados, olive and canola oils, and sesame seeds) and omega-3 fatty acids (found in walnuts, flaxseeds, and fatty fish, like salmon). Low-fat foods that are still worth buying are lean cuts of meat and poultry and dairy staples like milk, cheese, and yogurt (buy plain and sweeten it yourself). All that’s missing is saturated fat and extra calories.

Organic

When Cornell University researcher Wansink asked people to compare identical cookies labeled “organic” and “regular,” the “organic” ones were rated better tasting, lower in fat and calories, higher in fiber — and worth paying more for. People who said they were trying to eat greener were twice as likely to be swayed by the “organic” label. “These people are highly sensitized to buzzwords like organic,” Wansink explains.

Reality check: In some cases organics are better for you. Organic milk contains higher levels of heart-healthy omega-3 fatty acids and conjugated linoleic acid, another beneficial fat that may help fight cardiovascular disease and weight gain. “Beef from organically raised cattle tends to have less saturated fat, more omega-3 fatty acids, more vitamin E, and more carotenoids,” Geagan says. Organic produce carries less residue from pesticides, but not all of it is worth the extra bucks. Opt for organic when it comes to produce that is most likely to be contaminated (see “Produce Cheat Sheet,” on the next page). You can skip organic when buying grain products, like chips, noodles, cookies, and crackers; grains don’t tend to have much pesticide residue anyway. When you do choose organic, look for the USDA Organic seal to be sure all ingredients are organic.

(Source: fitnessmagazine.com)

The Importance of Water

So every morning for the past week I’ve been waking up and before putting anything else into my body I have been drinking a liter of water. After that I simply wait until I’m hungry for me to have my first meal. Throughout the day I keep refilling my water bottle as many times as I need. (I usually average around 2.5-3 water bottles) I find that I am not as hungry as normal. When I eat meals I cut back my portions and if they’re large portions that I’m served then I simply can’t finish them and put them away. I don’t feel as bloated, and water also helps with bowel movements. The only downside is that I do have to pee a lot!

“Davy says water makes people feel fuller, inducing them to eat less food. She also offers good news for those who prefer diet sodas and other drinks with artificial sweeteners, saying such liquid refreshment fills people up, too. But she advises against drinking beverages made tasty with sugar and high fructose corn syrup, which are high in calories.”

Reasons to drink water:

• Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.
• The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.
• Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.
• Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.
• Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.
• A healthy (weight loss) diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
• Drinking water with a meal may make you feel full sooner and therefore satisfied eating less. Note, however, that drinking water alone may not have this effect. In order to feel satiated (not hungry), our bodies need bulk, calories and nutrients.

urbanyogagirl:

3 Good Reasons to Work Out in the Morning

You may burn more calories: Research has shown that morning exercisers tend to work out harder and longer than afternoon or evening exercisers. It may be just in their personality, but scheduling has a lot to do with it, too — you’re more apt to spend more time on your workout, and you may be more energetic and alert at the beginning of the day.

You’ll get it out of the way: Constantly deciding between after-work plans or a trip to the gym? Can’t stand a lunch workout because of the post-workout beauty routine? By working out in the morning, you won’t have to think about schlepping gym bags to and from work or figuring out a time to shower before fancy dinner plans.

You’ll stick to it: If you exercise in the morning, you are more apt to keep with your routine. That’s because there’s usually no reason to reschedule; you’ll finish your workout before your day officially starts, and there’s nothing like an exceptionally trying day at work to make you want to skip.

A.m. exercise may not work if you’re not a morning person, but when we asked, many of you said you would be getting up early to work out in the morning. Tell us why you get up early to exercise!

Source

(via myyogaon)