BLOOD SUGAR CONTROL AND MANAGEMENT

LABEL READING

Reading food labels is an important skill for making healthier choices and understanding what you’re consuming. 

Key Components of Food Labels:

1. Serving Size:

Description: Indicates the amount of food that is considered one serving.Importance: All nutritional information on the label is based on this serving size. Be sure to adjust if you eat more or less than the serving size listed.

2. Calories:

Description: Shows the number of calories per serving.             

  Importance: Helps you manage your energy intake, especially if you’re monitoring your weight.

3. Nutrients to Limit:

Total Fat, Saturated Fat, and Trans Fat: Look for lower amounts to reduce the risk of heart disease.      Cholesterol: High intake can contribute to heart disease.

Sodium: High sodium can increase blood pressure. Aim for low sodium options.         

Added Sugars: Excess sugar can lead to weight gain and other health issues. Try to keep added sugars to a minimum.

4. Nutrients to Get Enough Of:

Dietary Fiber: Important for digestive health. Aim for higher fiber foods.          Vitamins and Minerals: Such as Vitamin D, calcium, iron, and potassium, which are essential for overall health.

5. % Daily Value (%DV):

Description: Shows how much a nutrient in a serving of the food contributes to a daily diet. Based on a 2,000 calorie per day diet.     Importance: Helps you understand if a serving of food is high or low in a nutrient.

5% DV or less: Low                          20% DV or more: High

Tips for Reading Labels:

1. Check Serving Size First: Compare the serving size on the package to how much you actually eat. Adjust the nutritional values accordingly.
2. Look at Total Calories: If you’re trying to manage your weight, keep track of the calories per serving and how many servings you consume.
3. Limit Unhealthy Nutrients: Choose foods low in saturated fat, trans fat, cholesterol, and sodium.
4. Increase Healthy Nutrients: Look for foods high in dietary fiber, vitamins, and minerals.
5. Understand Ingredient Lists: Ingredients are listed in order of quantity, from highest to lowest. Be wary of foods with sugar, salt, or unhealthy fats listed among the first few ingredients.
6. Watch for Hidden Sugars: Ingredients like high fructose corn syrup, sucrose, and glucose are all forms of sugar.
7. Be Mindful of Health Claims: Terms like “low fat” or “whole grain” can be misleading. Always check the label to understand the actual nutritional content.

Example:

 how to interpret a label for a hypothetical product:

• Serving Size: 1 cup (240ml)
• Calories: 150
• Total Fat: 8g (10% DV)
  • Saturated Fat: 1g (5% DV)
  • Trans Fat: 0g
• Cholesterol: 0mg (0% DV)
• Sodium: 300mg (13% DV)
• Total Carbohydrates: 20g (7% DV)
  • Dietary Fiber: 3g (12% DV)
  • Total Sugars: 10g
    • Includes Added Sugars: 8g (16% DV)
• Protein: 5g
• Vitamin D: 2mcg (10% DV)
• Calcium: 100mg (8% DV)
• Iron: 1mg (6% DV)
• Potassium: 300mg (6% DV)