Real Nutrition Facts [Page 2]
by Sky Smith
Also, a lot of people buy foods that say, “fat free.” The deception here is rather than fat, the food is often high in sugar which converts to fat when stored in the body. (The label won’t tell you that.) Never assume that a food is good for you because it claims to be “fat free.” I once went on a sugar diet to experiment what it’s like to not have fats. The result – I felt tired, my breath stank (as sugar causes excess bacteria in the mouth), and I did not lose weight. So the next time you have a meal, make sure it’s both low in fats AND sugars.
Another caution would be to avoid drinks, such as Diet Coke, that are supposedly fat and sugar free. They’re not necessarily bad for you as no one has seen any definite negative side effects of artificial sweeteners and Diet Coke is actually 99% water. It’s just that studies show people who drink Diet Coke as opposed to water were more likely to intake more calories in a meal, because on average people think that if they cut back in one place (that is, having a diet soda), it’s okay to consume more in another. That, of course, is not entirely true.
Other things to stay away from include foods high in salt/sodium, foods that contain MSG (spelled out as monosodium glutamate on the ingredient label), and bleached or overly dyed foods. These typically include Ramen noodles, which are loaded in fats and salts for flavor, brand name soups, which disguise the fact that they contain MSG, and certain breads, cereals, rice, and pastas. I wouldn’t suggest dwelling on whether or not a food is overloaded in MSG or bleach, but try not to eat anything that has over 35% of the daily intake of sodium in its servings.
So what foods can you have when there are so many to avoid? Well, the safest place to go as you have probably heard time and time before is to anything that is “fresh,” like fruits, vegetables, and nuts. A typical orange, for example, contains about 160% of your daily vitamin C requirement and 17% (4 grams) of your dietary fiber need. Although it can contain 17 grams of sugars, these are the non-processed types of sugar that supply you with energy rather than the processed ones found in certain fruit juices and sodas that can actually tire you out over time.
Moreover, any food high in fiber is considered very healthy. Fiber absorbs large amounts of water in the bowels, relieving constipation and reducing the risks of colon cancer, heart disease, and high blood pressure. Fiber also leaves one with a sensation of greater fullness, and a diet high in fiber will easily supplement one high in fat. I have experimented with a diet of eating cereals, pasta, yogurts, breads, and oatmeal high in fiber and have found it to be the quickest route to weight loss.
In sum, there is much to learn about nutrition facts that can directly increase your health. You should always remember to avoid trans fats, processed sugars, and salts while aiming for a diet higher in vitamins, natural sugars, and fiber. The fat in your diet will come naturally so avoid it while you can – you’ll almost always get your daily intake of it. Likewise, avoid salt and processed sugar. And as you eat more consciously, you’ll find both your health and weight reaching more satisfying levels. The true trick is to figure out how to substitute your favorite foods with ones equally tasty but more healthy. I did it and lost my ‘butterball’ membership and so can you.
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