{"id":5932,"date":"2019-05-15T20:30:15","date_gmt":"2019-05-16T03:30:15","guid":{"rendered":"https:\/\/naturalwire.com\/?p=5932"},"modified":"2019-05-16T00:53:13","modified_gmt":"2019-05-16T07:53:13","slug":"nutrition-labels","status":"publish","type":"post","link":"https:\/\/naturalwire.com\/nutrition-labels\/","title":{"rendered":"How to Read and Understand Nutrition Labels to Boost Weight Loss"},"content":{"rendered":"

When you shop for healthy foods<\/a>, are you ever confused by the nutrition labels? If you said yes, you're not alone.<\/p>\n

Many people don't understand what they should be looking for<\/strong> when they read that little black and white label on the side of their foods.<\/p>\n

To start, we'll take a look at how the nutrition labels are calculated.<\/strong> Then we'll cover what you should look for on nutrition labels and how to choose the right<\/strong> foods for weight loss.<\/p>\n

\"Nutrition<\/p>\n

How are Nutrition Labels Calculated?<\/h3>\n

Nutrition labels are required<\/strong> by the FDA. So how exactly are nutrition labels calculated?<\/p>\n

Originally, scientists used a special tool called a bomb calorimeter to break down the food. They then estimated the calorie count by how much energy the breakdown process released.<\/p>\n

Now, the FDA requires food manufacturers to break down all of the components and nutrients<\/strong> in their food. Each food is broken down into the nutrients<\/strong> that contain energy. Protein, carbohydrates, fats, and alcohol all have unique caloric contents. The calorie count<\/strong> of our food is determined by the composition of the food.<\/strong><\/p>\n

However, these estimates can have a wide margin of error.<\/strong> FDA allows manufacturers a 20% tolerance on the nutrition information that they report. That means that 500 calorie dinner might actually be more like 600 calories.<\/p>\n

While you might hope that the nutrition information was overestimated, it is more common to find that many foods are underestimated.<\/strong> When in doubt, err on the side of caution. You should listen to your body<\/strong> to make sure that you are getting the right amount of calories each day.<\/p>\n

\"Nutrition<\/p>\n

The First Thing You Should Look for on Nutrition Labels<\/h3>\n

The nutrition labels on foods can be overwhelming.<\/strong> Food manufacturers cram a ton of information<\/strong> into that small space. It can be confusing to know what to look for when you pick up an item at the grocery store.<\/p>\n

The first thing<\/strong> you should look for on a nutrition label is the serving size.<\/strong> Many times, the label can be deceiving. Maybe you find the perfect, low-calorie salty snack. Only 100 Calories? Great!<\/p>\n

But before you get too excited, you should take a closer look.<\/strong> What if this 100 Calories was only for a mouthful of food? If there's 5 servings per container, that changes the picture a bit.<\/p>\n

Oftentimes, manufacturers will disguise high-calorie food by putting multiple servings in a single container.<\/strong> Many sugary sodas show only 120 calories per serving. But once you start looking a little deeper at the label, you will see that many soda cans have multiple servings in a container.<\/strong> While you may be thinking that a small bottle of soda only has 120 Calories, this bottle could have two to three servings. By the time you drink it, you actually consumed 240 to 360 empty calories.<\/p>\n

Before you put that food in your grocery cart, take a look at the serving size on the nutrition label to truly understand how it will impact your diet.<\/strong><\/p>\n

\"Nutrition<\/p>\n

How to Read Nutrition Labels for Weight Loss<\/h3>\n

Simply understanding nutrition labels is challenging sometimes. But understanding how to read nutrition labels for weight loss<\/strong> – is that even possible?<\/p>\n

The answer is yes. Here's what you should be looking for<\/strong> to help choose healthier foods for weight loss.<\/p>\n

First, you should always check the serving size.<\/strong> This helps you understand exactly how large the portions will be for the nutrition information listed. While this shouldn't determine your own personal portion size, it can give you a better understanding<\/strong> of how a typical portion contributes to your caloric intake for that day. Serving sizes help you calculate your calories<\/strong> accurately.<\/p>\n

The next thing<\/strong> you should look at is the calories per serving.<\/strong> Remember that your weight loss is directly affected by how many calories you consume. No matter how hard you work out, consuming more calories than you burn will lead to weight gain.<\/p>\n

You should also keep an eye on the fat and cholesterol levels<\/strong> on the nutrition label. The key here is to remember that you need healthy fats<\/strong> to survive and maintain your energy levels.<\/p>\n

But there are bad fats<\/strong> that you need to watch out for.<\/p>\n

If the nutrition label lists:<\/p>\n