Tips on how to Learn the Vitamin Information Label


Choosing the right foods can be a little difficult when you are living with a chronic condition. Learning to use the nutrition data label appropriately for your specific health condition will help you make good food decisions and keep your symptoms under control, especially if you have the guidance of a registered dietitian-nutritionist who is well-versed in managing your specific health problem.

For example, women with polycystic ovary syndrome (PCOS) want to pay special attention to carbohydrates. “As a PCOS dietitian, I tell my customers that the most important part of the label is usually carbohydrates and sugar,” says Berger. “It’s a good rule of thumb that a traditional slice of bread has about 15 g of carbs. When you take a snack with 32 g of carbs, you’re eating the equivalent of two slices of bread. This may or may not be a lot. It depends on how you balance consumption.”

Other chronic health conditions have similar accounts. Here’s a few basic facts about a stomp pad.

Manage type 2 diabetes

There is no official diabetes diet, but the American Diabetes Association released a nutrition compliance report in 2019. When you have type 2 diabetes, your carbohydrate intake is very important. “A lot of people think it’s just the sugars they need to consider,” Bremner says. “While it is certainly important to limit sugary foods, the amount of carbohydrates is very important.” In general, he says, you can get rid of a few grams of fiber from it, because the body does not fully digest the fiber and slows down the release of glucose. When you do this, the result is often referred to as “clean carbohydrates”. For more information on clean carbohydrates, see this American Diabetes Association guide.

Proteins and fats slow down the release of glucose, so you’ll have a little more power over carbohydrates when you choose foods that are more balanced with macronutrients, Bremner says. In addition to choosing a food with a moderate amount of carbohydrates, it is important to choose one that contains protein, fiber, fat, or a combination of these, or to pair the food with a source of these nutrients, such as whole grains. crackers with peanut butter. Sharon Puello, RD, CDCES, a specialist in diabetes care and education in Yonkers, New York, recommends choosing foods that contain three grams or more of protein and fiber per serving.

Control inflammatory conditions such as eczema, rheumatoid arthritis, or multiple sclerosis.

Anti-inflammatory diets have become popular, and every site like the National Eczema Association, the Arthritis Foundation, and the National Multiple Sclerosis Association has information and guidelines for these specific conditions.

“When experiencing inflammatory conditions, it is essential to review the sugar content of a food because sugar can contribute to inflammation,” says Puello. “It would be appropriate to take as little as possible without switching to non-nutritive sweeteners.” You also want to check the list of food ingredients that you may have allergies to, which is especially worrisome with eczema.

Manage digestive conditions such as ulcerative colitis or Crohn’s disease

The Crohn’s & Colitis Foundation has dietary information and recommendations on its website.

“Although we often try to choose foods that are high in fiber to help positively affect digestion, in some cases we are looking for the opposite,” says Puello. “In ulcerative colitis and Crohn’s disease, as well as in diverticulitis, low-fiber foods are often the key to relief.”

What exactly does this mean? “In these cases, you’ll look for foods that contain 1 g of fiber or less per serving,” Puello explains. “When you have ongoing digestive problems, it’s also important to check the ingredient section on your nutrition label, as being able to identify what is causing your condition to start can start by knowing what’s in the food you’re eating.”

Relieving risk factors for heart disease, such as high cholesterol or high blood pressure

The American Heart Association lists dietary guidelines and recommendations for heart health on its website.

When it comes to controlling high cholesterol, pay special attention to saturated fats, trans fats and added sugars. “In terms of high cholesterol and the risk of heart disease, saturated fats are still a number to be seen, although research now shows that sugary foods also contribute to the risk,” says Bremner. “Instead, look for foods that are high in fiber: a ‘broom’ that helps get rid of cholesterol from our system!”

For trans fats, nutrition labels are difficult. “Nutrition data labels can weigh 0 g next to trans fat, as long as the product contains less than 0.5 g of trans fat per serving,” says Goergen. “This applies to any nutrient, including saturated fats and cholesterol. So a simple trick is to look at the ‘partially hydrogenated’ oils in the list of ingredients to see if trans fat has been added.” Another ingredient that could be a source of trans fat? Abbreviation.

For high blood pressure, take care of your sodium content. “It’s unbelievable how much food contains too much sodium, which food manufacturers use as a preservative and flavor enhancer, which is why we eat more!” says Goergen. A low-sodium food contains 140 mg or less per serving, so be careful if you take more than the size of the server on the label. “

Whenever possible you should have a “buckwheat-free” food, as is the case with canned beans. “Be careful with” labeled “reduced sodium” products, says Bremner. “Everything is relative, and a low-sodium soy sauce can still hold more than 500 mg of sodium per tablespoon.”

Also helpful: Select foods with a higher potassium content. “Traditional wisdom says that limiting sodium intake to improve blood pressure, while modern thinking says that balanced potassium and sodium intake have the greatest positive effect on blood pressure,” says Puello. The daily recommended dose of potassium is 4,700 mg and that of sodium is 2,300 mg, so if you look at the nutrition label, the ideal product would contain at least as much potassium as sodium, if not more.

Maintain a healthy weight or lose weight

“Eating too much added sugar can increase your risk of obesity, diabetes, high blood pressure and other health problems,” says Yawitz. Choosing low-sugar or low-added foods is the first step to eating to maintain a healthy weight or lose weight.

But don’t forget about other nutrients. “Of course, calories are important, but they don’t give you the whole picture,” Bremner says. “You want to scan the label for protein, fiber and fat (in moderation), all of which will help keep you full longer.”

And don’t go for less that your full potential. Some, such as low-fat peanut butter, may have added sugar to compensate for the change. “Often when people are looking to lose weight, they are looking for fat-free foods,” says Puello. “But fat slows down digestion, helping you feel fuller over time.”

Build muscle or nourish your cardio workout

“You need protein to build muscle, and you also need carbohydrates, ”says Bremner,“ carbohydrates are our body’s main fuel, and proteins are the building blocks; so combined, they provide energy and essential material. “

Of course, what you choose to eat before a workout really depends on what kind of workout you are feeding. “If you’re a person who goes for a walk on the treadmill to get some exercise, then regular regular meals throughout the day will be enough,” Puello says. “But if you do your usual strenuous activities, you want a high-carbohydrate food. Fiber and fat can slow down digestion, so your ideal food is the time with the least fiber and fat. If you look at a nutrition label, your target food is high in carbohydrates, low in fat and fiber and including some protein.

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