How to read the labels of nutrition for weight loss and overall health

The labels of foods that are eaten offer a wealth of information that can help you lose weight and be healthy. Deciphering food labels, however, practically carries a Rosetta stone. Here there are 10 rules to read the nutrition labels to useful information.

The label of nutrition facts, also known as the nutrition facts panel can be one of the most useful tools in control of your weight and maintaining your health. Sense of information labels, However, It usually requires some knowledge beyond that manufacturers provide.

Here there are 10 simple rules to make the most of the nutritional information.

1.- food labels do not always have the history with the amount of calories.

Most of the list of food labels calories per serving, but the base contained in sizes unrealistic plot. In the United States, most consumers prefer to eat around certain types of food container, but most manufacturers prefer to treat their products as containing several portions.
The label on the box side indicates that this ice cream sets that make diet back 340 calories per serving, but it is necessary to examine the panel to see that there are two parts in each container. Ice cream cup provides 680 calories.

If they diet can easily see that actually peanut chocolate ice cream has 680 calories, this may be that instead of choosing another containing only 240 calories in each box ice cream. Most calorie counters is not so closely when they are in order to ice cream.

Other foods that makes it easy to forget the diet resolutions is tabs. More than one dose fries size bags 36 contain tabs. Most labels, however, a portion published by guides 12. When consumers chew out in a complete package of chips, you consume three servings, not just one: 300 calories, not 100. Likewise, soft drinks may label for parts of 12 ounces which is sold in 20 oz bottles . Consumers 167 percent of calories per serving, when they drink the entire bottle, as most consumers.

2.- Some products contain "no added sugar" as its main ingredient, but not sugar as the main ingredient list.

For example, you could list a cereal with sugar "whole wheat flour" as its first ingredient, followed by high fructose corn syrup, cane sugar, beet sugar, agave sugar, honey and grape juice concentrate. Add up all the different types of sugar can overcome everything else is used in the product, but that appear below in the ingredient list, as they are identified separately. The easiest way to handle this problem is to simply not buy products that contain high fructose corn syrup, cane sugar, beet sugar, agave sugar, honey and grape juice concentrate.

3. Corn Syrup Fructose is disguised under many other names.
From the 1970s, food manufacturers have used much of its huge production of their continent of maize (corn) in the form of rich fructose corn syrup. As a sweetener, high fructose corn syrup has a lot of things going for it. It contains fructose and glucose sugar. Fructose (fruit sugar or corn) is much sweeter than sucrose (sugar cane). Absorbs moisture from the air and keeps the drying products. Caramelise a darker color deeper, and more attractive brunette.

More ways to avoid confusing labels nutrition facts

4. Monosodium Glutamate (MSG) is hidden in many tags.

Monosodium glutamate, known as MSG, is a flavoring agent that appears in thousands of packaged foods. Most people who diet not surprise me to find Chinese MSG on the label of pre-packaged foods. Most dieters are surprised to learn that there can be no MSG more than whole wheat bread flour "wheat". wheat hamburger bun sold in a fast food chain, famous American, for example, they contain white flour, sugar, monosodium glutamate, and only then, as the main ingredients whole wheat flour.

Some people develop diarrhea and vomiting when they eat foods containing MSG, but most people it only takes one or two kilograms (up to about one kilogram) of "water weight". Avoid MSG can help maintain the weight of water out. This problem ingredient can be listed as MSG, MSG, and any of the following long list: vegetable proteins, yeast autolysed, corn, hydrolyzed protein, HVP, casein hydrolyzate, collagen hydrolyzate, hydrolyzed corn, solid acid hydrolyzate hydrolyzed cereal corn, gluten hydrolyzate corn (This is not really such a thing as "corn gluten", but it appears as the name of the product), corn protein hydrolyzate, wheat gluten hydrolyzed soy protein corn, hydrolyzed vegetable protein , hydrolyzed soy protein, hydrolyzed whey peptides milk, partially hydrolyzed broth, textured vegetable protein, or yeast extract.

5. "10% juice" is usually not the juice.

Concentrated juices tend to be much higher in sugar fresh juice. Some products may be a combination of different types of filtered water and juice concentrate. They are delicious, but its effect on weight control is very similar to drinking soft drinks sweetened with sugar. Search "Not from concentrate" on the label to get the real juice. Beware of products "juice" It contains "10% juice" or not even no any juice.

6. foods low fat usually are not low in calories.

Food manufacturers can generally produce tasty snacks eliminating sugar or fat, but not both. Many "low-fat" foods are high in sugar, and because consumers mistakenly believe they are healthy, they eat too much. Low excess food consumed fat can lead you to a weight loss in fat diminisher program or even gaining more weight than when eating the "real thing."

7. Some nutrients are calculated from the obsolete figures of the recommended daily intake.

Recommended food labels use daily intake numbers of vitamins and minerals that have been updated in 1968, but they are not updated by the advances in the science of nutrition. The Institute of Medicine now recommends more magnesium, calcium, manganese, phosphorus, vitamin C, vitamin E and vitamin K, and rely solely on food labels do not ensure adequate intake.

8. Make "natural" This means that a product does not contain chemical additives or artificial ingredients and has been minimally processed.

That does not mean it is organic, locally, high, or GMOs.

9. The label "organic" means that most, but not necessarily all, a product has become food raised without herbicides, pesticides, chemical fertilizers, antibiotics or bioengineering (GM0).

However, five percent of a product "organic" and up to 30 percent of a product labeled "made with organic ingredients" can be non-organic. Products "local" They are not necessarily organic, or even produced on a farm nearby, if produced in a large state.
It is a code that begins with the number "9" This is followed by a hyphen and four digits (eg 9-1234) labels for certified organic products.

It is a code that begins with the number "8" This is followed by a hyphen and four digits (eg 

Labels of GM foods.

Is a code which contains only four digits (e.g., 1234) may contain residues of agricultural chemicals. These four digits are also used to identify the same fruit or vegetable whether organic or GMO.

10. You can avoid problems with the labeling of foods with an iPhone or Android application.

Several websites offer applications to scan with an iPhone or Android phone food labels, to immediately alert the allergens, added sugars and chemical additives problem. Your Smartphone can take many the guesswork out of reading labels.