We Americans are paying more attention to what is going into our bodies these days. Helping us understand what it is that we are eating are the food labels required by the U. S. government's law of Nutrition Facts and Education Act. Food labels look simple, but much of this information should be explained, as we will do using the example below:
1 Nutrition Facts
2 Serving Size 1 cup (228g)
3 Serving Per Container 2
4 Amount Per Serving
5 Calories 150 Calories from Fat 100
6 %Daily Value*
7 Total Fat 15g 20%
8 Saturated Fat 5g 12%
9 Cholesterol 25mg 11%
10 Sodium 500mg 25%
11 Total Carbohydrate 33g 11%
12 Dietary Fiber 0g 0%
13 Sugars 5g
14 Protein 5g
15 Vitamin A 4% Vitamin C 3%
16 Calcium 15% Iron 1%
The Food and Nutrition Board suggest that adults consume 2000 calories daily, and those who with daily physical labor should ingest and additional 500 calories for a total of 2500. Of those calories, Fat should not be more than 20% of the caloric intake. In our label example above the Fat content is 67% for the calories (100 of the 150 total).
Items #7 (Total Fat) and #8 (Saturated Fat) indicates both the amount and quality of the fat. In this example, the product has 20% of the suggested daily intake of fat. Total Fat has two elements, Saturated Fat and Unsaturated Fat. In order to reduce the risk of adult disease, or loose weight, Saturated Fat intake should be minimized.
Items #9 and #10 are referring to Cholesterol and Sodium. It is well know that the number one, direct cause of the death is from circulation disease. Sodium and Cholesterol, along with Saturated Fat, should be strictly limited in order to reduce risk of circulatory disease.
Generally, one should take small amounts of Carbohydrates, #11 (Total Carbohydrate), reduce sugar intake, #13, and increase the amount of fiber, #12 (Dietary Fiber) and protein, #14, especially in a diabetic diet. Additionally, #15 (Vitamin A and Vitamin C) and #16 (Calcium and Iron) provide more benefits to the body as you take more, within reason.
So, what are "food labels" trying to say?
Food labels suggest that for general good health, on a daily basis (the motivation for the Food Label Laws) you should take the right amount of calories, reduce fat (especially saturated fat), salt, and sugar. Further, Carbohydrates should not be taken in excessive amounts, while vitamins and protein help nourish the body.
Is there anything else important on a food label?
Yes, Food Labels list ingredients too. It is very important, especially to growing children, to identify and control what we put into our bodies. Below are common chemicals found in foods that affect their quality:
MSG, or Monosodium Glutamate, sometimes called ''mi woon". This chemical often induces headache or insomnia.
Corn syrup is a common substitute for sugar (less costly to use in recipes for the manufacturer).
Sodium Nitrite is used to enhance the color of the meats such as ham and sausage. This chemical has been proven to cause cancer. For your reference, sausage has same red dark color as Beef Jerky without this chemical.
Sodium Sulfite is used in wine and many drinks. This chemical establishes it's own color and taste, and is capable of lasting over long periods. It some this chemical can cause headaches, skin rashes, and digestive problems.
With many other chemicals, a short explanation is found next to the ingredient.
Artificial Color, Enhancers, Preservatives, Stabilizers, and Emulsifiers should all be avoided when possible. Their inclusion is generally for the manufacturer's good, not your bodies1x
Armed with the information above you will quickly recognize that many foods in the markets do not have great nutrition value. It is my hope that you realize and appreciate those home made meals produced by your loved ones. At the same time, you do not know the nutrition value when family members prepared the food since there is no label :).
In next article, we will discuss garlic, which is the essence of the food table.
