Reading Labels

Reading labels is an essential part of any weight loss program. Being able to clearly identify key components of a food item is vital to the success of your diet. You have to be careful when you read the label and be extremely thorough. Labels are placed on food items because it is required by law. Marketers are forced to display this information but it does not keep them being tricky about it.

Lets take a look at a sample label.

See here we have the Serving Size of the food item. First we have the Serving Size which is 1 oz. or 28 grams. Then there is the Servings Per Container which is 16. This is where you have to be careful. On small items like a bag of chips or cookies, people tend to skip this part of the label and go straight to the Amount Per Serving Section. This where you will kill yourself. Most small items have a Servings per container with more then 1. They usually have 2 or even 2 1/2 servings per container. Not being aware of this, people do not correctly calcuate the Nutrition Facts for that item. When they think they are eating 200 calories in reality they are eating 400 or even 500 calories.

Next thing to look at is Calories and Calories from fat. Most people only look at the total calories. Here we see that this item has 190 calories. Not alot of calories. But here is the killer. Calories from fat is a whopping 150. Making this item over 80% fat. A big misconception of people who read labels is, there is not a lot of saturated fat becasue the lablel says only 2grams of saturated fat. Wrong, there is another 15 grams of fat. Where does this come from? My best guess is that about another 10 -13 grams of fat are trans fat which is the fat responsible for obesisty.

Next we see the % Daily Value. This is recommended daily allowance set by the FDA. This item has a total of 25% fat inregards to your recommened dailiy aloowance. That means that is you eat 4 of these food items, your fat intake would have to be cut off for the rest of the day.

Another item we should look @ is Total Carboydrates. This is the evil demon among low-carb dieters. The FDA's recommended daily allowance for carb intake is around 330 grams per day. There are good carbs and bad carbs. The bad carbs would be considered Sugars. In this case there is only 1g of sugar and 3 g of Dietary Fiber. In regards to carb intake this is a good product.

Then there is the protein. The more the better. Remember this fact. 1 gram of protein and carbs are the equvalient to 4 calories. 1 gram of fat is the equivalent to 9 calories. I hope this article has cleared up some issues in regards to reading labels. Any educated dieter is a successful dieter.

Joe Maresca
Senior Health & Fitness Advisor
http://www.GetBuilt.Net

Joe has over 15 years of health & fitness experience. He has helped numerous individuals meet their fitness goals.

---

Six Steps to Weight Loss Success

What does it take to lose weight?When it comes to... Read More

Saint Valentine Never Had it So Good

There are several theories on the origins of Valentine's Day.... Read More

Nothing More Powerful Than Your Words

Telling yourself you have to "struggle with this weight issue... Read More

How to Select the Best Diet for You?

In the old West tricksters sold a snake oil to... Read More

Does Lipoxinol Really Work?

Lipoxinol Weight Loss Review: Does Lipoxinol Live Up To All... Read More

Atkins Diet -- The Final Verdict

Supporters of the Atkins Diet claim that a low carbohydrate... Read More

Be Aware Of Your Reasons

You have decided that you want to lose weight and... Read More

Cross Training

One of the biggest misconceptions about exercise is that there... Read More

5 Diet Pill Free Weightloss Tips For Powerful Living

Before you even think of taking diet pills to lose... Read More

Remembering The Titanic: Top Ten Weight Loss Mistakes Others Make But We Can Avoid

Patrick Henry once said, "I have but one lamp by... Read More

Push a Button to Lose Weight

Trash Your TV! is pleased to announce the easiest weight... Read More

Lose Weight and Burn Fat with One Simple Eating Principle

Fifteen years ago the doctor's suggested that we eat pasta... Read More

To Lose Weight or Not to Lose Weight... A Guideline for Men!

To begin this article I must start with it's conclusion.The... Read More

Snooze to Lose Pounds

If you want to find a way to lose weight... Read More

Close Kept Secrets to Weight Loss Lesson #9

WAHOO!!! for YOU!! You are the most AWESOME person alive!!... Read More

How You Can Chew to Lose Weight

There Is A Right Way to Chew!Chewing your food is... Read More

How To Avoid Common Diet Scams

As our country gains weight at an alarming rate, we... Read More

Healthy and Fast Weight Loss: Ephedra - Why the FDA Couldnt Keep Their Ban On It?

Why was the FDA trying to hide the facts about... Read More

Natural Weight Losss: The Minor Changes That Can Have Huge Affects On Your Future Health

People always ask me " how it is that your... Read More

Hypnosis, Weight Control, and The Thought That Wont Go Away

You've decided it's time to lose some weight. A lot... Read More

Eating Sensibly, Working Out and Still Not Achieving Your Goals?

Are you working hard in the gym 3 times a... Read More

Avoid Commont Fitness Pitfalls

While exercising isn't complicated, it's very easy to make mistakes.... Read More

Fun, Fun, Fun: The Best Exercises for Quick Weight Loss

The best exercises for quick weight loss in my opinion... Read More

Weight Loss Tips, Tricks, And Tactics - Part 2

I personal lost 60 pounds in 2003. Here are some... Read More

Why Are There Different Diet Types?

Diet is a dreadful word for most of us because... Read More

Help for Sugar Cravings

Many people have asked me what foods they should eat... Read More

Diet Pills: Tremendous Temptation, Huge Frauds

False campaignsMore than 50 percent of Americans and Canadians are... Read More

98 Percent of Dieters Fail: A Sensible Lifestyle is the Answer

What the Diet Industry Does Not Want You To Know:... Read More

Personal Space: Life After Lap-Band Surgery

Have I become invisible or are people just aiming right... Read More

Lose Weight and Get Fit by Getting Fat

Getting enough of the good fats will help you lose... Read More

High School Algebra Finally Pays Off: The Body Fat Equation

When approaching your goals for a better you, every game... Read More

Do You Need To Cut Down 100 Calories A Day? But Dont Know What 100 Calories Is?

The difference between weight loss, and steady or weight gain,... Read More

How Many Calories Can I Have And Still Lose Weight?

How to Estimate How Many Calories You Can Have and... Read More