Over the next few weeks, my blog will continue on the theme of ‘Smart Shopping’ – I will be giving you some valuable tips to ensure you are making the healthiest choices when you are at the supermarket. This week, we will focus on label reading and look at fat specifically.
You will remember that I previously wrote that the first thing you should do when deciding if a food is healthy or not, is to find the ‘Nutritional Information’ label and read through the Ingredient List (see: https://loseweightwithsue.wordpress.com/2014/05/20/smart-shopping-how-to-read-labels/ )
One of the next things you need to check is the fat content of the food. Don’t get me wrong, fat isn’t all bad – in fact, some fats are very good for us! For example, monounsaturated fats, which are found in foods like avocados and olives, can actually help to reduce your cholesterol and risk of heart disease. However fats, no matter if they are good or bad, are the MOST calorie dense nutrient. One gram of pure fat contains 9 calories, whereas one gram of pure protein has only 4 calories! So if you eat a lot of fat, you are eating a lot of calories which will quickly lead to the kilograms piling on.
To determine the amount of fat in a food, look at the ‘Nutritional Information’ label and find the ‘Fat –Total’ figure that appears in the per 100g column. Do not look at the figure in the ‘per serve’ column, as this is not a consistent measure when you are comparing foods – the per 100g column is a standard and allows to easier comparison of foods when you are shopping. For example, in the label shown below, the amount of fat per 100g is 26.9g – EEK! This is far too high! As a general rule of thumb, try to stick to only purchasing foods that have 10g of total fat (or less) per 100g. The other concern with this food containing 26.9g of fat is that 17.4g is saturated. This is the ‘bad’ fat that can accumulate on your artery walls and lead to heart disease.
Remember though, fat is only one part of the story when you are making food decisions at the supermarket. Over the next few weeks, we will look at energy, carbohydrates and sodium contents as well…so stay tuned.
The Natural Way is all about education: we help you to make better decisions about your diet and lifestyle. This means that once you get to your goal weight, you will know exactly what you need to do to keep the weight off – FOREVER. Call The Natural Way on 1300 SLIMMER (1300754663) and make your FREE appointment to find out more about how The Natural Way can help you lose weight and be healthier.
Visit our website: www.thenaturalway.com.au