Food Labels.

There are some rules that I always follow buying my groceries, especially packaged food, and today I would like to share them with you.

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1. Serve it Up.

Many food labels hide the true amount of calories in that food by splitting up the servings.  So when you read a food label, always check the number of servings first, then the number of calories per serving. Otherwise, you will get double or even triple amount of calories for eating just one sandwich.

2. Keep it Short and Simple.

Buy food with a few ingredients listed on the label as possible. If you are wondering how many ingredients are too much, I always stick to 5 and under.

3. Check: One, two, Three.

Ingredients are listed in order of their quantity in the food. So the top three ingredients are pretty much all you’re eating. If the top three ingredients are crap, then the food is crap.

4. Be a Matchmaker.

Learn to match the ingredients. When you look at them on a label-match up the ones that are the same thing, even if they have a different name. For example, the label for a high-sugar food might list sucrose, high-fructose corn syrup, corn syrup solids, brown sugar, dextrose, and other sugar ingredients. So if you see a label that lists two separate forms of sugar, put it back on the shelf on principle alone, not just because it will make you fat.

5. Say it loud.

If you can’t pronounce it, don’t buy it. Your body doesn’t need it. Let it go, and pass it by.

6. Be Salt Savvy.

Make sure that your food choices have fewer milligrams of sodium per serving than calories per serving. And as a general rule of thumb, people 50 years of age and under should aim to consume no more than 2000 milligrams of sodium per day.

7. Be Sugar Savvy.

Sugar-laden foods cause insulin levels to spike, and of course they are bad for your diet. To avoid this problem, for any packaged food, keep your sugar intake below 5 grams per serving.

8. If it Sounds Too Good To be True, Its BS…

All these packages with the labels “0 grams of trans fats”, or “0 calories”  90 % are loaded with trans fats or calories. If a food claim sounds too good to be true, investigate and get to the truth. if you don’t have time but you’re in doubt, ditch it. Make a different, more clearly healthy choice.

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