Facts About Nutrition Labels

The nutrition label located on each and every food item,  will tell you all the information about that food.  For some however, this information isn't exactly that reader friendly.  Fear not, as it's actually easier than you  think.

Serving Size This size is based on the amount people eat. Similar food items will have similar serving sizes, thus making it easier to compare 2 foods of the same category.

% Daily Value This indicates how food will fit in a 2,000 calorie diet.  This will help you to understand if the food has a lot, or just a little of the important nutrients.

The middle section The nutrients you'll find listed in the middle section are the ones that are most important to your health.   This information can help you to calculate your daily limit of fat, fiber, sodium, and other nutrients.

Vitamins & minerals The percent daily value found here is the exact same as the U.S. Recommended Daily Allowance for vitamins  and minerals.  

Now that you know what the nutrition label actually  means, it'll be a lot easy to eat healthy.  Eating  healthy is a great thing - especially when you use the nutrition label to assist you with your food choices.

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Eating Healthy When Eating Out

If you go out to a restaurant to eat, you probably watch your calories very closely.  To assist you with your calorie watching when dining out, these tips will help you make the most of it.

-  Always order salad dressings or sauces on the side,  as this way you have control over how much you add to your meal.

-  When you order grilled fish or vegetables, you should ask that the food be grilled without butter or oil, or prepared with very little or either or.

-  Anytime you order pasta dishes, be on the lookout for tomato based sauces instead of the cream based sauces.  Tomato based sauces are much lower in fat and calories, and tomato sauce can even be counted as a vegetable!

-  You should always try to drink water, diet soda,  or tea instead of soda or beverages that contain  alcohol.  

-  If you order dessert, share with a friend. Half  of the dessert will equal half of the calories.

-  When you choose a soup, remember that cream  based soups are higher in fat and calories than other soups.  A soup can be a great appetizer, as most are low in calories and you fill you up pretty fast.

-  When ordering a baked potato, ask for salsa instead of sour cream, butter, cheese, or even bacon.  Salsa is very low in calories and provides a healthy alternative with plenty of flavor and spice.

-  When you are full, stop eating.  Listen to your body and what it tells you.

-  If you get full, take half of your meal home.   The second portion of your meal can serve as a second meal later.  This way, you get two meals for the price of one.

-  If you're looking to eat less, order two appetizers or an appetizer and a salad as your meal.

-  If you get a choice of side dishes, get a baked potato or steamed vegetables instead of french  fries.  

-  Always look for food on the menu that's baked,  grilled, broiled, poached, or steamed.  These types of cooking use less fat in the cooking process and are usually much lower in calories.

-  Plain bread or rolls are low in both fat and calories.  When you add the butter and oil, you increase the fat and calorie intake.

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More Good Suggestions For Eating Healthy When Eating Out 

-  As key ingredients to your meal, choose dishes with fruits and vegetables.  Both fruits and  vegetables are great sources of dietary fiber as  well as many vitamins and minerals.

-  Choose foods made with whole grains, such as  whole wheat bread and dishes made with brown rice.

-  If you crave dessert, look for something with  low fat, such as berries or fruit.

-  Always remember not to deprive yourself of the foods you truly love.  All types of foods can fit into a well balanced diet.