This document provides a guide to understanding food labels. It begins by outlining the history and evolution of food labels to provide more nutrition information to consumers. It then presents a 5-step strategy for quickly analyzing labels, which involves checking the ingredients, serving size, calories and macros, nutrients to limit, and nutrients with added benefits. The document defines various label claims and terms. It aims to help readers make informed choices by deciphering labels and selecting whole, minimally processed foods.
Level-1, Meal Replacement, high quality low temperature processed(no gas, bloat or diarrhea), great tasting, fun favor protein! Hit your daily protein intake and lose weight!
Forever Living's Clean 9, the 9 day Aloe Vera - nutritional cleansing program can help us to jumpstart our journey to a slimmer, healthier body. This effective, easy-to-follow cleansing program is a nine days body detox plan and it is "the" prerequisite for any weight loss program.
http://fitlifediet.flp.com/
How to Maintain Weight Loss incorporates myself into your day-by-day activities and shows you just how to maintain the weight that you want. It clearly and
F15 offers a personalized approach to looking better and feeling better. Choose a fitness level that helps you achieve your goals and puts you on the path to permanent change.
New to fitness and nutrition? Start with F15 Beginner 1 & 2 to learn the basics and get the fundamentals of fitness and nutrition down before continuing on your journey.
Already moderately active? Jump ahead to F15 Intermediate 1 & 2 to continue what you’re doing and complement your lifestyle!
Already very active? Then, jump right into F15 Advanced 1 & 2 to create greater muscle definition and take your fitness to a whole new level.
Altai Balance is a blood sugar support formula that integrates natural ingredients to help balance your blood sugar level. According to the information published on their official website, “it's the only all-natural, anti-aging proprietary blend that targets the ROOT CAUSE of your unbalanced blood sugar.” Altai Balance is a blood sugar support supplement that uses almost two dozen ingredients to manage the glucose in the body. The formula is safe to use daily, offering the natural support that medications do not.
http://www.BodybyViShape.com Vi Crunch puts your Challenge goals in a bowl with the same amount of 12 grams of protein and 5 grams of prebiotic fiber that’s found in your Vi-Shape Shake! Combining our delicious Sweet Cream flavor with almond slices and added crunch, now you can chew your Challenge!
Vi Crunch combines our proprietary Fi-Sorb™ protein blend, an excellent source of fiber with prebiotics, and grape seed and rosemary antioxidants in a low fat, low sodium and no cholesterol formula that is healthy for you! Vi Crunch contains no artificial sweeteners, colors or preservatives, and is friendly for vegetarians as well as those watching their sugar intake.
Jobfit Health Group provides occupational healthcare and workplace health solutions for business and industry across Australia.
Our healthcare professionals can provide your workforce with group or individual health and wellness sessions, assisting with improvement in productivity and reduced absences.
This presentation provides information about nutrition and weight management.
Email us info@jobfit.com.au for more information.
The ketogenic diet or as like some people prefer to call it; the
Keto diet or low carb diet is about consuming a lot of protein
and fats but fewer carbs. This diet makes the body send the
fats that we consume to the liver, which the latter transform it
into energy to keep the body strong and active for a long time
without feeling tired quickly.
“Ketogenic” is a term for a low-carb diet (like the Atkins diet). The idea is for you to get more calories from protein and fat and less from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread.
This diet plan follows the ketogenic and primal diet guidelines. It allows for small amounts of natural
low-carb sweeteners and raw full-fat dairy. As always, I made this diet plan easy to follow and included
nutrition facts for each meal and day. By following this plan, you won’t have to track your carb intake
or other macronutrients. Apart from the diet plan itself, you will find useful tips and basic ketogenic
diet guidelines.
What is the first thing you look for on a nutrition label? Learn how to interpret nutrition facts on a food label, including how to use this information to improve your health.
A modifiable client handout describing how to eat healthy in your community. Includes contact information for local organizations providing SNAP and SNAP E&T application assistance and local organizations providing food assistance.
Global Medical Cures™ | Pocket Guide to Maintaining Healthy Weight
DISCLAIMER-
Global Medical Cures™ does not offer any medical advice, diagnosis, treatment or recommendations. Only your healthcare provider/physician can offer you information and recommendations for you to decide about your healthcare choices.
Level-1, Meal Replacement, high quality low temperature processed(no gas, bloat or diarrhea), great tasting, fun favor protein! Hit your daily protein intake and lose weight!
Forever Living's Clean 9, the 9 day Aloe Vera - nutritional cleansing program can help us to jumpstart our journey to a slimmer, healthier body. This effective, easy-to-follow cleansing program is a nine days body detox plan and it is "the" prerequisite for any weight loss program.
http://fitlifediet.flp.com/
How to Maintain Weight Loss incorporates myself into your day-by-day activities and shows you just how to maintain the weight that you want. It clearly and
F15 offers a personalized approach to looking better and feeling better. Choose a fitness level that helps you achieve your goals and puts you on the path to permanent change.
New to fitness and nutrition? Start with F15 Beginner 1 & 2 to learn the basics and get the fundamentals of fitness and nutrition down before continuing on your journey.
Already moderately active? Jump ahead to F15 Intermediate 1 & 2 to continue what you’re doing and complement your lifestyle!
Already very active? Then, jump right into F15 Advanced 1 & 2 to create greater muscle definition and take your fitness to a whole new level.
Altai Balance is a blood sugar support formula that integrates natural ingredients to help balance your blood sugar level. According to the information published on their official website, “it's the only all-natural, anti-aging proprietary blend that targets the ROOT CAUSE of your unbalanced blood sugar.” Altai Balance is a blood sugar support supplement that uses almost two dozen ingredients to manage the glucose in the body. The formula is safe to use daily, offering the natural support that medications do not.
http://www.BodybyViShape.com Vi Crunch puts your Challenge goals in a bowl with the same amount of 12 grams of protein and 5 grams of prebiotic fiber that’s found in your Vi-Shape Shake! Combining our delicious Sweet Cream flavor with almond slices and added crunch, now you can chew your Challenge!
Vi Crunch combines our proprietary Fi-Sorb™ protein blend, an excellent source of fiber with prebiotics, and grape seed and rosemary antioxidants in a low fat, low sodium and no cholesterol formula that is healthy for you! Vi Crunch contains no artificial sweeteners, colors or preservatives, and is friendly for vegetarians as well as those watching their sugar intake.
Jobfit Health Group provides occupational healthcare and workplace health solutions for business and industry across Australia.
Our healthcare professionals can provide your workforce with group or individual health and wellness sessions, assisting with improvement in productivity and reduced absences.
This presentation provides information about nutrition and weight management.
Email us info@jobfit.com.au for more information.
The ketogenic diet or as like some people prefer to call it; the
Keto diet or low carb diet is about consuming a lot of protein
and fats but fewer carbs. This diet makes the body send the
fats that we consume to the liver, which the latter transform it
into energy to keep the body strong and active for a long time
without feeling tired quickly.
“Ketogenic” is a term for a low-carb diet (like the Atkins diet). The idea is for you to get more calories from protein and fat and less from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread.
This diet plan follows the ketogenic and primal diet guidelines. It allows for small amounts of natural
low-carb sweeteners and raw full-fat dairy. As always, I made this diet plan easy to follow and included
nutrition facts for each meal and day. By following this plan, you won’t have to track your carb intake
or other macronutrients. Apart from the diet plan itself, you will find useful tips and basic ketogenic
diet guidelines.
What is the first thing you look for on a nutrition label? Learn how to interpret nutrition facts on a food label, including how to use this information to improve your health.
A modifiable client handout describing how to eat healthy in your community. Includes contact information for local organizations providing SNAP and SNAP E&T application assistance and local organizations providing food assistance.
Global Medical Cures™ | Pocket Guide to Maintaining Healthy Weight
DISCLAIMER-
Global Medical Cures™ does not offer any medical advice, diagnosis, treatment or recommendations. Only your healthcare provider/physician can offer you information and recommendations for you to decide about your healthcare choices.
How to Lose Weight Fast: 3 Simple Steps, Based on ScienceAbdeslamAnssar
If your doctor recommends it, there are ways to lose weight safely. A
steady weight loss of 1 to 2 pounds per week is recommended for the
most effective long-term weight management.
That said, many eating plans leave you feeling hungry or unsatisfied.
These are major reasons why you might find it hard to stick to a healthier
eating plan.
However, not all diets have this effect. Low carb diets and whole food,
lower calorie diets are effective for weight loss and may be easier to stick
to than other diets.
Here are some ways to lose weight that employ healthy eating, potentially
lower carbs, and that aim to:
reduce your appetite
cause fast weight loss
improve your metabolic health at the same time
One way to lose weight quickly is to cut back on sugars and
starches, or carbohydrates. This could be with a low carb eating
plan or by reducing refined carbs and replacing them with whole
grains.
Healthy eating can be challenging when you’re on the road, but certainly not impossible! Rushing between cities, flights, and meetings can prompt you to make hasty,
unhealthy food decisions. While it may seem that food options are limited, healthy food is all around.
The meat and dairy industries have marketed their products to convince most of the
country that there’s no way to get the protein, calcium, and nutrition you need without
the animal products they sell. Don’t fall for their marketing tactics.
A Plant-based diet is rapiadliy becoming the fastest growing trends in fitness. So when
people say you need to eat to have meat, dairy and other animal products to build muscle,
gain strength or compete in a bodybuilding contest, they are so wrong!
Want to Cook Ridiculously Tasty Vegan Recipes From Scratch But Have No Idea Where To Start?
The Plant-Based Cookbook includes over 100 mouth-watering recipes for everyone to enjoy!
There’s JUST ONE REASON you might be struggling as a Vegan and it has everything to do with your ability to make delicious high protein food, FAST
With this stunningly simple cookbook I’ll show you how to cook savory, mouth-watering meals in minutes for some of the busiest Vegan eaters in the world.
NVBDCP.pptx Nation vector borne disease control programSapna Thakur
NVBDCP was launched in 2003-2004 . Vector-Borne Disease: Disease that results from an infection transmitted to humans and other animals by blood-feeding arthropods, such as mosquitoes, ticks, and fleas. Examples of vector-borne diseases include Dengue fever, West Nile Virus, Lyme disease, and malaria.
Explore natural remedies for syphilis treatment in Singapore. Discover alternative therapies, herbal remedies, and lifestyle changes that may complement conventional treatments. Learn about holistic approaches to managing syphilis symptoms and supporting overall health.
New Directions in Targeted Therapeutic Approaches for Older Adults With Mantl...i3 Health
i3 Health is pleased to make the speaker slides from this activity available for use as a non-accredited self-study or teaching resource.
This slide deck presented by Dr. Kami Maddocks, Professor-Clinical in the Division of Hematology and
Associate Division Director for Ambulatory Operations
The Ohio State University Comprehensive Cancer Center, will provide insight into new directions in targeted therapeutic approaches for older adults with mantle cell lymphoma.
STATEMENT OF NEED
Mantle cell lymphoma (MCL) is a rare, aggressive B-cell non-Hodgkin lymphoma (NHL) accounting for 5% to 7% of all lymphomas. Its prognosis ranges from indolent disease that does not require treatment for years to very aggressive disease, which is associated with poor survival (Silkenstedt et al, 2021). Typically, MCL is diagnosed at advanced stage and in older patients who cannot tolerate intensive therapy (NCCN, 2022). Although recent advances have slightly increased remission rates, recurrence and relapse remain very common, leading to a median overall survival between 3 and 6 years (LLS, 2021). Though there are several effective options, progress is still needed towards establishing an accepted frontline approach for MCL (Castellino et al, 2022). Treatment selection and management of MCL are complicated by the heterogeneity of prognosis, advanced age and comorbidities of patients, and lack of an established standard approach for treatment, making it vital that clinicians be familiar with the latest research and advances in this area. In this activity chaired by Michael Wang, MD, Professor in the Department of Lymphoma & Myeloma at MD Anderson Cancer Center, expert faculty will discuss prognostic factors informing treatment, the promising results of recent trials in new therapeutic approaches, and the implications of treatment resistance in therapeutic selection for MCL.
Target Audience
Hematology/oncology fellows, attending faculty, and other health care professionals involved in the treatment of patients with mantle cell lymphoma (MCL).
Learning Objectives
1.) Identify clinical and biological prognostic factors that can guide treatment decision making for older adults with MCL
2.) Evaluate emerging data on targeted therapeutic approaches for treatment-naive and relapsed/refractory MCL and their applicability to older adults
3.) Assess mechanisms of resistance to targeted therapies for MCL and their implications for treatment selection
Couples presenting to the infertility clinic- Do they really have infertility...Sujoy Dasgupta
Dr Sujoy Dasgupta presented the study on "Couples presenting to the infertility clinic- Do they really have infertility? – The unexplored stories of non-consummation" in the 13th Congress of the Asia Pacific Initiative on Reproduction (ASPIRE 2024) at Manila on 24 May, 2024.
Ethanol (CH3CH2OH), or beverage alcohol, is a two-carbon alcohol
that is rapidly distributed in the body and brain. Ethanol alters many
neurochemical systems and has rewarding and addictive properties. It
is the oldest recreational drug and likely contributes to more morbidity,
mortality, and public health costs than all illicit drugs combined. The
5th edition of the Diagnostic and Statistical Manual of Mental Disorders
(DSM-5) integrates alcohol abuse and alcohol dependence into a single
disorder called alcohol use disorder (AUD), with mild, moderate,
and severe subclassifications (American Psychiatric Association, 2013).
In the DSM-5, all types of substance abuse and dependence have been
combined into a single substance use disorder (SUD) on a continuum
from mild to severe. A diagnosis of AUD requires that at least two of
the 11 DSM-5 behaviors be present within a 12-month period (mild
AUD: 2–3 criteria; moderate AUD: 4–5 criteria; severe AUD: 6–11 criteria).
The four main behavioral effects of AUD are impaired control over
drinking, negative social consequences, risky use, and altered physiological
effects (tolerance, withdrawal). This chapter presents an overview
of the prevalence and harmful consequences of AUD in the U.S.,
the systemic nature of the disease, neurocircuitry and stages of AUD,
comorbidities, fetal alcohol spectrum disorders, genetic risk factors, and
pharmacotherapies for AUD.
263778731218 Abortion Clinic /Pills In Harare ,sisternakatoto
263778731218 Abortion Clinic /Pills In Harare ,ABORTION WOMEN’S CLINIC +27730423979 IN women clinic we believe that every woman should be able to make choices in her pregnancy. Our job is to provide compassionate care, safety,affordable and confidential services. That’s why we have won the trust from all generations of women all over the world. we use non surgical method(Abortion pills) to terminate…Dr.LISA +27730423979women Clinic is committed to providing the highest quality of obstetrical and gynecological care to women of all ages. Our dedicated staff aim to treat each patient and her health concerns with compassion and respect.Our dedicated group ABORTION WOMEN’S CLINIC +27730423979 IN women clinic we believe that every woman should be able to make choices in her pregnancy. Our job is to provide compassionate care, safety,affordable and confidential services. That’s why we have won the trust from all generations of women all over the world. we use non surgical method(Abortion pills) to terminate…Dr.LISA +27730423979women Clinic is committed to providing the highest quality of obstetrical and gynecological care to women of all ages. Our dedicated staff aim to treat each patient and her health concerns with compassion and respect.Our dedicated group of receptionists, nurses, and physicians have worked together as a teamof receptionists, nurses, and physicians have worked together as a team wwww.lisywomensclinic.co.za/
Title: Sense of Taste
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the structure and function of taste buds.
Describe the relationship between the taste threshold and taste index of common substances.
Explain the chemical basis and signal transduction of taste perception for each type of primary taste sensation.
Recognize different abnormalities of taste perception and their causes.
Key Topics:
Significance of Taste Sensation:
Differentiation between pleasant and harmful food
Influence on behavior
Selection of food based on metabolic needs
Receptors of Taste:
Taste buds on the tongue
Influence of sense of smell, texture of food, and pain stimulation (e.g., by pepper)
Primary and Secondary Taste Sensations:
Primary taste sensations: Sweet, Sour, Salty, Bitter, Umami
Chemical basis and signal transduction mechanisms for each taste
Taste Threshold and Index:
Taste threshold values for Sweet (sucrose), Salty (NaCl), Sour (HCl), and Bitter (Quinine)
Taste index relationship: Inversely proportional to taste threshold
Taste Blindness:
Inability to taste certain substances, particularly thiourea compounds
Example: Phenylthiocarbamide
Structure and Function of Taste Buds:
Composition: Epithelial cells, Sustentacular/Supporting cells, Taste cells, Basal cells
Features: Taste pores, Taste hairs/microvilli, and Taste nerve fibers
Location of Taste Buds:
Found in papillae of the tongue (Fungiform, Circumvallate, Foliate)
Also present on the palate, tonsillar pillars, epiglottis, and proximal esophagus
Mechanism of Taste Stimulation:
Interaction of taste substances with receptors on microvilli
Signal transduction pathways for Umami, Sweet, Bitter, Sour, and Salty tastes
Taste Sensitivity and Adaptation:
Decrease in sensitivity with age
Rapid adaptation of taste sensation
Role of Saliva in Taste:
Dissolution of tastants to reach receptors
Washing away the stimulus
Taste Preferences and Aversions:
Mechanisms behind taste preference and aversion
Influence of receptors and neural pathways
Impact of Sensory Nerve Damage:
Degeneration of taste buds if the sensory nerve fiber is cut
Abnormalities of Taste Detection:
Conditions: Ageusia, Hypogeusia, Dysgeusia (parageusia)
Causes: Nerve damage, neurological disorders, infections, poor oral hygiene, adverse drug effects, deficiencies, aging, tobacco use, altered neurotransmitter levels
Neurotransmitters and Taste Threshold:
Effects of serotonin (5-HT) and norepinephrine (NE) on taste sensitivity
Supertasters:
25% of the population with heightened sensitivity to taste, especially bitterness
Increased number of fungiform papillae
The prostate is an exocrine gland of the male mammalian reproductive system
It is a walnut-sized gland that forms part of the male reproductive system and is located in front of the rectum and just below the urinary bladder
Function is to store and secrete a clear, slightly alkaline fluid that constitutes 10-30% of the volume of the seminal fluid that along with the spermatozoa, constitutes semen
A healthy human prostate measures (4cm-vertical, by 3cm-horizontal, 2cm ant-post ).
It surrounds the urethra just below the urinary bladder. It has anterior, median, posterior and two lateral lobes
It’s work is regulated by androgens which are responsible for male sex characteristics
Generalised disease of the prostate due to hormonal derangement which leads to non malignant enlargement of the gland (increase in the number of epithelial cells and stromal tissue)to cause compression of the urethra leading to symptoms (LUTS
- Video recording of this lecture in English language: https://youtu.be/lK81BzxMqdo
- Video recording of this lecture in Arabic language: https://youtu.be/Ve4P0COk9OI
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
These simplified slides by Dr. Sidra Arshad present an overview of the non-respiratory functions of the respiratory tract.
Learning objectives:
1. Enlist the non-respiratory functions of the respiratory tract
2. Briefly explain how these functions are carried out
3. Discuss the significance of dead space
4. Differentiate between minute ventilation and alveolar ventilation
5. Describe the cough and sneeze reflexes
Study Resources:
1. Chapter 39, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 34, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 17, Human Physiology by Lauralee Sherwood, 9th edition
4. Non-respiratory functions of the lungs https://academic.oup.com/bjaed/article/13/3/98/278874
1. WILCOX WELLNESS & FITNESS
How to
CRACK THE
FOOD LABEL
CODE
get ready to become a food label ninja
2. You’re in the right place!
You already know that we always
recommend foods in their most
natural state - from the farm, not the
factory.
Bonus- if you are eating apples and
chicken and sweet potatoes, you don't
need any information in this guide
because those foods don't need labels.
But... this is real life, so this is a real
life guide to understand what is in the
foods you are consuming when you
buy from a package.
There’s SO MUCH information on our
food labels these days. It's almost like
the label has its own language!
It can be a real challenge to
understand everything you're looking
at.
READY TO BECOME A FOOD LABEL NINJA?
Make more informed
decisions at the grocery
store
Take back control over the
quality of foods you choose
What does that info really mean to
you, your diet, and your health?
We are breaking it all down for you
here in a logical, step-by-step guide.
First, we’ll show you how to dissect
the food label, and then we’ll outline a
10-second strategy that will
streamline your food shopping trips.
You'll learn how to:
1.
2.
Doing the research to upgrade your
food choices doesn’t have to be a
chore.
WILCOX WELLNESS & FITNESS
3. The food label has changed a lot since
its inception in the mid-1960s.
At first, manufacturers were only
required to list the ingredients on the
label.
Over time, that has evolved to the
modern food label, which now
includes a comprehensive breakdown
of macronutrients (protein,
carbohydrates, and fat), vitamins,
minerals, and more.
In fact, nutrition labels are constantly
evolving in countries across the
world.
THE
HISTORY
OF FOOD
LABELS
B A C K G R O U N D
The changes reflect not only new
discoveries in the link between
nutrition and health, but also public
health efforts to help people make
healthier and more informed
decisions.
Over the next few pages, we’ll outline
how to put that info into action for
you and your family!
WILCOX WELLNESS & FITNESS
4. 1
2
3
YOUR STEP-BY-STEP GUIDE FOR
ANALYZING NUTRITION LABELS
THE FOOD LABEL
INGREDIENTS:
4
5
YOUR PLAN
OF ATTACK
Having a system makes all the
difference!
We've created a "quick label scan"
strategy to make it easy.
Over the next few pages, we'll outline
how and why this scanning strategy
works, and why each component
matters.
Using this method can save you time
because it can quickly eliminate foods
that can get in the way of you
reaching your goals.
YOUR QUICK
SCAN
CHECKLIST
*
*
1. INGREDIENTS
2. SERVING SIZE
3. CALORIES & MACROS
4. THINGS TO EAT LESS OF
5. NUTRIENTS WITH ADDED BENEFITS
PROTEIN & CARBOHYDRATES
*
5. HOW MANY INGREDIENTS DOES
IT CONTAIN?
WHY IT MATTERS: Foods with a lot of
ingredients are often highly processed.
Processed foods often are less nutritious
and are designed to be "highly palatable,"
which means you’re likely to eat more of
them. This can translate into eating more
calories with less nutrition. Good for the
food company- not good for you.
INGREDIENTS
DO YOU KNOW WHAT EACH
INGREDIENT IS?
WHY IT MATTERS: Many times,
unhealthy fats (like hydrogenated oils, aka
trans fats) and added sugar can sneak into
your food under different names, even
though the nutrition panel shows 0 grams
of them.
Ingredients are listed by the order of weight. The
ingredient used the MOST is listed first, and the
ingredient used the LEAST is listed last!
WILCOX WELLNESS & FITNESS
6. ingredient
OFFENDERS
Artificial Dyes & Brighteners
Blue 1, Caramel color, Red 3 (Erythrosine), Red 40, Titanium Dioxide,
Yellow 5 (Tartrazine), Yellow 6.
Artificial flavors & enhancers
Autolyzed yeast extract, Hydrolyzed protein, Monosodium glutamate
(MSG), “Natural flavors.”
Artificial Sweeteners
Acesulfame potassium, Aspartame, Neotame, Sucralose/Splenda.
Below is a list of ingredients that are commonly found in processed foods that you will
want to avoid. These are foods that do not promote health.
WILCOX WELLNESS & FITNESS
7. ingredient
OFFENDERS
Preservatives
BHA (butylated hydroxyanisole), BHT (butylated hydroxytoluene), Calcium
propionate, Propylparaben, Methylparaben, Propyl gallate, Sodium
benzoate, Potassium benzoate, Sodium nitrate, Sodium nitrite, Sodium
phosphate, TBHQ (tert-butylhydroquinone).
Bleached flours
Or other processed and refined flours.
Refined & Processed Oils
Canola, Corn, Cottonseed, Partially Hydrogenated Oils, Soybean.
Processed Food Supplements
Soy protein isolate is a common, highly-processed, genetically modified
protein supplement in many "healthy" or diet foods.
WILCOX WELLNESS & FITNESS
8. ingredient
OFFENDERS
ThickenerS & Emulsifiers
Carrageenan, Lecithin, Gellan gum, Cellulose gum, Guar gum,
Monoglycerides, Diglycerides.
Dough Conditioners
Azodicarbonamide, Calcium peroxide, DATEM (Diacetyl tartaric acid esters
of monoglycerides).
Sugars
Sugars are a cheap ingredient and make things taste better, so food
manufacturers sneak sugar into our processed foods under many different
names. Just a few to look out for: Corn syrup, Dextrose, Fructose, Fructose
syrup, High fructose corn syrup (HFCS). See below for a complete list.
Major rule of thumb: If you can't pronounce the ingredient
or you wouldn't cook with it in your own kitchen, it's
probably not something you want to put into your body!
WILCOX WELLNESS & FITNESS
9. Agave nectar
Barbados sugar
Barley malt
Barley malt syrup
Beet sugar
Brown sugar
Buttered syrup
Cane juice
Cane juice crystals
Cane sugar
Caramel
Carob syrup
Castor sugar
Coconut palm sugar
Coconut sugar
Confectioner’s sugar
Corn sweetener
Corn syrup
Corn syrup solids
Date sugar
Dehydrated cane juice
Demerara sugar
Dextrin
Here’s a list of the aliases that sugar uses on your food labels. Work to avoid items
with these ingredients. Manufacturers are always coming up with new terms, so be on
the lookout!
Molasses
Muscovado
Palm sugar
Panocha
Powdered sugar
Raw sugar
Refiner’s syrup
Rice syrup
Saccharose
Sorghum syrup
Sucrose
Sugar (granulated)
Sweet sorghum
Syrup
Treacle
Turbinado sugar
Yellow sugar
Dextrose
Evaporated cane juice
Free-flowing brown
sugars
Fructose
Fruit juice
Fruit juice concentrate
Glucose
Glucose solids
Golden sugar
Golden syrup
Grape sugar
HFCS (high-fructose corn
syrup)
Honey
Icing sugar
Invert sugar
Malt syrup
Maltodextrin
Maltol
Maltose
Mannose
Maple syrup
THE MANY NAMES
OF SUGAR
WILCOX WELLNESS & FITNESS
10. WILL YOU EAT MORE, LESS, OR
THE SAME AMOUNT AS THE
RECOMMENDED SERVING SIZE?
It's also helpful to look at the number of
servings in the package.
WHY IT MATTERS: The suggested
serving size is the amount of food
represented in the nutritional breakdown.
This is important because we often eat
more than the suggested serving size
without ever realizing it – especially when
it comes to ultra-processed foods.
As a result, you could be unknowingly
taking in a LOT more calories than you
anticipated.
SERVING SIZE
WILCOX WELLNESS & FITNESS
11. CALORIES &
MACROS
HOW MANY CALORIES ARE IN A
SINGLE SERVING – OR IN THE
AMOUNT YOU PLAN TO EAT?
WHY IT MATTERS: While calories aren’t
“bad” or “good,” it’s a good idea to know
the number.
That way, you'll have an idea what
proportion of your overall daily fuel
intake the food represents, especially
when it’s a processed food (which often
contains more calories and fewer healthy
micronutrients).
MIND YOUR MACROS: Note the
proportion of fats/carbs/protein you're
taking in so that you are eating in
alignment with your goals.
Check out the section below for
more details.
*
WILCOX WELLNESS & FITNESS
12. It's no secret that trans fats are linked to
having a higher risk for developing heart
disease.
Eating too much added sugar is linked
with insulin sensitivity, diabetes, and
obesity. Plus, filling up on sugary foods
makes it harder to meet your overall
nutrient needs while staying within your
daily calorie requirement.
For many people, high levels of sodium
can add up to high blood pressure.
Also, keep a close eye on the "Top 10
Ingredient Offenders" for all of the
reasons outlined earlier!
***AIM FOR LESS OF THESE***
This can help reduce your risk of chronic
diseases.
WHY IT MATTERS:
1.
2.
3.
4.
TRANS FATS,
ADDED SUGAR,
SODIUM, & MORE
WILCOX WELLNESS & FITNESS
13. ***AIM FOR MORE OF THESE***
Check out the "daily value" percentages
of fiber, potassium, vitamin D, calcium,
and iron, as well as the daily value of
other vitamins.
WHY IT MATTERS:
Fiber helps with digestion and satiety,
and the vitamins and minerals help
keep you in good health while reducing
your risk of issues such as osteoporosis
and anemia.
FIBER,
VITAMINS &
MINERALS
WILCOX WELLNESS & FITNESS
14. 45% to 65% of calories from
carbohydrates
10% to 35% of calories from protein
20% to 35% of calories from fat
MIND YOUR MACROS
Make sure your intake of carbs, fats, and
protein aligns with your goals.
The Institute of Medicine of the National
Academies recommends:
WHY IT MATTERS:
→ Protein helps your body build and
repair, and it keeps you feeling full.
→ "Clean" carb-rich foods contain valuable
micronutrients for long-term health.
→ Healthy fats are good for your heart,
skin, and more!
YOUR MACROS
WILCOX WELLNESS & FITNESS
15. What does it really mean?
THE LABELS ON OUR FOODS HAVE
SPECIFIC CRITERIA AND DEFINITIONS
HOW FOODS EARN THE ORGANIC LABEL:
PRODUCE:
Crops must be grown on soil that had no prohibited substances (i.e., synthetic
fertilizers and pesticides) applied for the past 3 years.
MEAT & DAIRY:
The animals must be raised according to their natural living conditions, like being
“free range” and able to graze. They must not be given hormones or antibiotics, and
they must be fed organic feed and forage.
PACKAGED & PROCESSED FOODS:
Items must not contain artificial colors, flavors, or preservatives. Ingredients must
be organic, although approved non-organic items may be added, such as enzymes in
yogurt or baking soda in baked goods.
JUST BECAUSE A FOOD PRODUCT (LIKE CLIFF BARS) IS
MARKED AS ORGANIC, DOES NOT MEAN IT IS GOOD FOR YOU!!
WILCOX WELLNESS & FITNESS
16. “CAGE-FREE” EGGS:
This simply means the chickens were raised
without cages. However, they could still be
living indoors in overcrowded space.
“PASTURE-RAISED”:
The animals spent some time outdoors,
feeding on grass or forage.
“GRASS-FED”:
The animal’s main source of food came
from grass or forage and not grains. This
does not tell you if antibiotics or hormones
were used on the animal or what conditions
it lived in.
NO ANTIBIOTICS:
This is basically just as it says: the animal
was never fed antibiotics over the course of
its life. It makes no claims over living
conditions, etc.
NO HORMONES:
US law prohibits the use of hormones on
hogs and poultry, so these label claims are
meaningless with these foods. With other
animals, it simply means they were never
given hormones, but does not indicate their
living conditions.
OTHER COMMON LABELS
WILCOX WELLNESS & FITNESS
17. More terms you
should know...
The front label claims on food products are
more than just marketing. Here's what they
actually mean, according to U.S. guidelines.
WILCOX WELLNESS & FITNESS
18. CALORIE FREE
Calorie free – Less than 5 calories per serving.
EXCELLENT SOURCE OF
“Excellent source of” – Provides at least 20% of
the daily value of a particular vitamin or nutrient
per serving.
FAT FREE / SUGAR FREE
Fat-free/sugar-free – Less than ½ gram of fat or
sugar per serving.
GOOD SOURCE OF
“Good source of” – Provides at least 10% to 19%
of the Daily Value of a particular vitamin or
nutrient per serving.
HIGH IN
“High in” – Provides 20% or more of the Daily
Value of a specified nutrient per serving.
LOW CALORIE
Low calorie – 40 calories or less per serving.
LOW CHOLESTEROL
Low cholesterol – 20 milligrams or less and 2
grams or less of saturated fat per serving.
LOW SODIUM
Low sodium – 140 milligrams or less of sodium
per serving.
REDUCED
“Reduced” – Product contains 25% less in the
specified nutrient than the amount in the
“regular” version of the product.
19. WHOLESOME,
NUTRITIOUS
CHOICES
MADE EASIER
We hope this helps to demystify
the food label and that the "10-
second label scan" is a tool you
can use every time you're at the
store!
Remember… when in doubt,
choose foods in their most
natural state with only a few
ingredients, and make sure you
know and can pronounce each
item!
It's all about paying attention
and being AWARE of what we're
putting into our bodies.
Making educated decisions is
the KEY to your success!