Read the Label - or look it up online!

Despite some controversy lately over accurate food labeling and nutrition facts, I am a die hard proponent of "reading the label." All prepackaged foods are required to provide a Nutrition Facts label for the product and even though you might need your bi-focals to read it, it is well worth the effort. Pay particular attention to those food products that you consume regularly (bread, margarine, cereal, sauces, canned or boxed soups or dinner mixes) as well as snacks and drinks. A low fat microwave popcorn might appear to be a wise snack choice, but not if the sodium content exceeds half your daily requirement! And check out the labels on those sports drinks and juice boxes too. Thinking about trying a new stuffing mix or condiment? Read the label first.

First things first: "SERVING SIZE!" To make an accurate assessment of just what the percentages on the label mean to you, look first at the serving size. The manufacturer or producer chooses a serving "size" for their product by weight or portion or piece, and bases the nutritional facts you see on the label, on that exact serving size. For snack items like chips or crackers, the serving size may be as little as four or six. This can be problematic for those who prefer to eat portions more accurately resembling "half the bag" or the "whole box!" Brush up on your times table if you tend to exceed the serving sizes. While calories are important, especially in relation to serving sizes, they are still a simple measurement of energy. Depending on your personal situation, a closer look at a product's saturated and trans fats, sodium, cholesterol and sugar levels will likely be more critical for your health. If any one product is hitting 15 to 50% of your daily value in fat, sodium or carbohydrates, its probably time to rethink including it in your diet. And if your vision is still good enough to read the fine print, glance over the ingredients section, noting red flags such as sugars, syrups, modified or hydrogenated oils, and other baffling, tongue twisting ingredients and artificial flavours.

The "recommended daily value" is an important gauge, but if you are suffering from high cholesterol or heart disease, ask your doc what her or his personal recommendation for you might be. Sodium is not just a seasoning, it is also this year's HOT topic! Many restaurant entrees are loaded with it as are pre-packaged "low fat" frozen or ready to serve meals. (They make up for the taste lost due to the reduced fat, by replacing it with salt.) The daily recommended value for sodium is about a teaspoon or 3500 mg. If you sprinkle it on your salad at lunch and your chicken for dinner, better be careful about how much you are getting through other sources, (canned soups, sauces..) especially if you have high blood pressure.

What about foods that aren't packaged and are instead delivered to your table or purchased at a drive through window? The internet is loaded with sites that can help you make wise choices. One of my favorites, www.my-calorie-counter.com is an easy to use site that requires no logging in or registering if all you want is a quick check of nutrition facts. I recommend spending time here reviewing some of your favorite restaurant menu items. Compare the nutrition facts label of a serving of McNuggets, to a cheeseburger, or double cheeseburger. You may be shocked. But you will be informed. And armed with information, we can all make better choices. Bon Appetit!