Food for Living

READING LABELS TO CUT BACK ON FAT AND CALORIES

Sisters, where are you now in your journey to a healthier you? Are you finding minor challenges along the way that make healthier eating just a little more difficult? Well if you are, there are a few things to consider. Food labels help us to be better prepared to make good choices. The three important parts of labels that Donna focuses on are servings, fat grams and calories. Remember that when you look at the serving size, you need to think about HOW MUCH you actually eat. If you eat double the amount shown on the label, you should know that you are also doubling the fat grams and calories.

Don’t be discouraged, all hope is not lost! You can “shop smart.” Just look carefully at food labels and be real about how much you eat. Maybe you can try eating less or try the lower fat version. It may be challenging at first, but stick with it for a while and notice the changes in your portion sizes or the way you feel.

HOW TO READ FOOD LABELS

Look at the serving size.

The amount of fat and calories listed on the label is for ONE serving only. Multiply the fat and calories by the number servings you eat. If you eat 2 servings, that’s twice the calories listed on the label.

 

Look at the calories.

Compare the labels of similar foods to choose lower calorie foods if you want to lose weight.

 

Look at the total fat.

Compare different labels to choose lower fat foods.

 

HOW TO READ FOOD LABELS

What is the serving size?

1 cup

How many calories are in a serving?

250 x 1 cup = 250 calories

How many calories are from fat?

110 x 1 cup = 110 calories

Now let’s see how the numbers look if you eat a different serving size:

Let’s say that your serving size is:

2 cups

How many calories are in your serving?

250 x 2 cups = 500 calories

How many calories from fat are in your serving?

110 x 2 cups = 220 calories

CUT BACK ON FAT!

Look at the difference between these foods! Notice the healthier choice.

Haagen Daz Chocolate Ice Cream

chapter5-5

Haagen Daz Low Fat Chocolate Sorbet

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Wishbone Regular Ranch Dressing

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Wishbone Fat Free Ranch Dressing

chapter5-7

Many foods have lower fat versions. Be careful to check the calories per serving.

Some lower fat foods are not lower in calories!