It’s YOUR Choice

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Have you ever looked at the nutrition facts on what you’re eating?  Simply by examining these labels, you can easily figure out what is truly healthy and what is an unhealthy food in disguise.

Calories

For nineteen to thirty year olds, it is recommended you have 1,400-1,600 calories if you are not very active, 1,600 to 2,000 calories if you are somewhat active, or 1,800 to 2,200 calories if you are very active.

Look at the “calories” section of the nutrition facts area on a food.  For a normal serving of a product, 40 calories is low, 100 is moderate, and 400 is high.

    So what do I do if I consume a high calorie product?

Eating healthy is all about balance. If you consume one high calorie product, try to                                   also eat a low calorie one to balance it out.

Guide to Daily Values: Look at the percents of Daily Value column on the right.  Are there any percentages that are under five percent?  That is a good thing if you are looking in the middle, or a bad thing if you are looking at the bottom.  Are there any percentages that are over twenty percent? That is a bad thing if you are looking at the middle, or a good thing if you are looking at the bottom.

(The middle is all of the things that are bad for you, ex. fat; while the bottom is all of the things that are good for you ex. calcium.)

http://ryannutritionsolutions.blogspot.com/2012/08/learn-to-read-labels-to-z-weight-loss.html

Above is an example of a nutrition label.  As you can see, you want to have less of the yellow items and more of the green items.

This may surprise you

Do you remember how the Introduction mentioned how fast foods are bad for you? If the fast food you receive at a fast food restaurants come with a nutrition label, take a minute to look at them.  They are extremely unhealthy, and you will be able to see it in the label.

http://www.google.com/url?sa=i&rct=j&q=McDonalds+double+cheeseburger+nutrition+facts+label&source=images&cd=&cad=rja&docid=fNXU13MGUMmKzM&tbnid=n-l5kOckmP6YoM:&ved=0CAQQjB0&url=http%3A%2F%2Fcanigetasample.wordpress.com%2F2009%2F07%2F&ei=6ic5UfSBKIj8qwHi8gE&bvm=bv.43287494,d.aWc&psig=AFQjCNGLzVmRsl_2jcZG4AFc0BUp98HnGA&ust=1362786642762949

Look at the middle area (from calories to carbohydrates, and excluding protein).  Every one of these items are bad for you.  Look at these percentages.  All of them, excluding the carbohydrates, have high percentages.  Look at the sodium percent.  It’s forty-eight percent; that is terrible! Of your daily 2400 miligrams, it has 1150. Therefore, next time you go to a fast-food restaurant, examine the labels.  Better yet, don’t go to a fast food restaurant at all.

But I’m hungry!

Below is an assortment of snacks, recommended by http://www.healthfinder.gov.

“Ants on a log” (Celery with peanut butter and raisins.)

Fresh or canned fruit (in 100% juice, not syrup) with fat-free or low-fat vanilla yogurt

Whole-grain crackers with low-fat cheese

Frozen grapes (rinse and freeze over night)

Whole wheat bread or apple slices with peanut butter

Quesadillas (low fat cheese on a whole-wheat tortilla)

Unsalted pretzels or air-popped popcorn

Baked tortilla chips and salsa

Whole-wheat pita bread with hummus

Water or fat-free or low-fat milk

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