Whenever we shop for food products or look up information on healthy eating, we are bombarded with nutrition facts: calorie counts, fat content, sodium levels…the list goes on. All of this can seem complicated and overwhelming, especially when you’re pressed for time. In this week’s Health and Wellness blog, I will give you some tips to help you better understand food labels and, in turn, make healthier choices when it comes to grocery shopping.
Sugar: It can be difficult these days to find foods that don’t have added sugar. From cereal to soft drinks to desserts, we are constantly tempted to satisfy our sweet tooth. According to the Heart and Stroke Foundation of Canada, we should aim to limit our daily sugar intake to 48 g or less (to put this into perspective, a can of pop typically contains 40 g of sugar). Sugar consumption is particularly important to monitor, as too much sugar can lead to diabetes and heart problems.
Sodium: This is simply another word for salt. Our bodies need sodium in order to function properly. By consuming too much sodium, though, we risk developing high blood pressure. The Heart and Stroke Foundation recommends that we consume no more than 2300 mg of sodium per day. Keep this in mind especially when you’re eating out — restaurants often add extra salt to their dishes in order to enhance the flavour.
Protein: Eating protein-rich foods such as fish, chicken, eggs, and nuts will help to satisfy your hunger. However, it should be noted that red meat can lead to heart disease; thus, it is best to have this in moderation. The recommended amount for building lean muscle is 1.5 to 2.2 grams of protein for every kilogram of bodyweight (eg. for a 120lbs woman, protein should be between 84g to 120g)
One final word: this is not to say that you should totally avoid sugar, sodium, etc. Remember that it is perfectly okay to treat yourself once in a while! At the end of the day, it is all about balance and maintaining an overall healthy lifestyle.
Sources:
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
http://www.heartandstroke.com/site/apps/nlnet/content2.aspx?c=ikIQLcMWJt…
http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.5263133/k.696/Dietary…
startrightriverside.com