Inspiration

Finding and understanding nutritional information for our foods can be exhausting. We may be most familiar with nutrition labels founds on products we purchase at the grocery store. The information will often be small and include a host of numbers and percentages. This can make understanding nutritional information intimidating. However, the more informed we are about our foods, the better decisions we will make for our bodies. How can we get started?

In the United States, the Food and Drug Administration sets nutrition guidelines, which can be found at https://www.fda.gov, to advise us on how to meet our nutrient needs and promote better health. Our bodies need a wide variety of nutrients, such as protein and calcium. However, rather than try to understand all the nutrients, we will focus on 3 categories that contribute to many of our health problems. Diets high in refined carbohydrates/sugar, saturated/trans fats, and sodium have been associated with numerous diseases, such as heart disease, hypertension, and diabetes. We will breakdown how we can focus on each of these categories.

Carbohydrates

The FDA recommends you eat 275g of carbohydrates daily based on a 2,000 calorie daily diet. Most of the foods we enjoy contain carbohydrates. Grains, breads, and potatoes are some notable sources. We may find that our energy levels spike and crash depending on how many carbohydrates we consume for each of our meals due to how our blood sugars rise and fall. This can indicate we may be overindulging in this macronutrient. Constantly having high blood sugar can even eventually contribute to diabetes. A blood test can help us assess if we are at risk for diabetes. Even if we are not at risk, we can track our carbohydrates for a few days and try making adjustments to see if we notice any improvements in how we feel.

Saturated fats

The FDA recommends you eat no more than 30g of saturated fat daily on a 2,000 calorie daily diet. There is no daily value for trans fats because the FDA does not have scientific reports that help establish an amount. Countless research links saturated fats with an increased risk for heart disease. We can identify saturated fats by noting they are solid at room temperature, such as fats in red meat and cheese. A blood test can assess if we are at risk for heart disease. Tracking how much we consume in saturated fats for a few days can help us see if we should make any adjustments. Although we may not be at risk for heart disease now, developing good habits will ensure lower risk for problems in the future, such as heart attacks.

Sodium

The FDA recommends you eat no more than 2,300mg of sodium daily on a 2,000 calorie daily diet. Although we need sodium for our bodies to function, too much sodium consumption can lead to high blood pressure, which increases your risk for cardiovascular diseases. Having high blood pressure affects our daily activities due to symptoms such as headaches and anxiety. Most of our sodium intake comes in the form of salt, and high levels of sodium can be found in many processed and restaurant foods. A blood pressure test can assess if we are within the normal range. Tracking how much we consume in sodium for a few days can help us see if we should make any adjustments.

Make an effort to track how much of these 3 nutrients you consume on an average day. Take advantage of blood tests and other medical assessments to understand any potential health risks. With a bit of time and effort, you will take better control of your health. You will be on your way to notice the benefits of understanding nutritional information.

References

https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/

https://www.huffingtonpost.com/2014/07/31/usda-dietary-guidelines-diabetes_n_5635554.html

https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Frequently-Asked-Questions-About-Saturated-Fats_UCM_463756_Article.jsp#.W3eWYdJKg2w

https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/sodium-health-risks-and-disease/

https://www.cdc.gov/salt/pdfs/Sodium_Fact_Sheet.pdf

https://www.fda.gov/downloads/food/guidancecomplianceregulatoryinformation/guidancedocuments/foodlabelingnutrition/foodlabelingguide/ucm265446.pdf

Have you ever noticed that a hearty pasta or decadent burger and fries at your favorite restaurant impacts your body differently than when you eat a similar meal cooked at home? Restaurant foods often contain more ingredients and are served in larger portions. Why should we focus on healthy eating at restaurants?

Importance of learning about our food

Millions of people suffer from chronic diseases, such as diabetes and heart disease. There is a consensus among health experts that a higher risk for some of these diseases results from several nutrients in our food, namely: carbohydrates, unhealthy fats, and sodium. This is an oversimplification of the relationship our bodies have with our food, as there are many other factors that contribute to our overall health, but focusing on these three nutrients will provide valuable metrics in guiding us towards making better decisions.

Even if you do not suffer from an illness, such as diabetes or high blood pressure, you will still feel the effects of your diet. Indulging in too many carbohydrates may leave you feeling more tired than usual. Too much salt could make you feel bloated. Many have difficulty waking up every morning, maintaining consistent energy, or feel heightened anxiety at times. Your nutrition absolutely affects how you feel throughout the day, and this can impact your productivity at work, school, and in everyday activities.

What can we do?

Most of us have a vast selection to choose from for our meals. Large corporations, restaurant chains, and numerous retailers disproportionately control what foods we have available to us. We don’t have to resort to cooking all of our meals under the scrutiny of our own kitchens. We can dine out and still enjoy delicious food. Most restaurant chains provide nutritional information on their websites. Focus on carbohydrates, saturated/trans fats, and sodium. This will prevent us from becoming overwhelmed by the volume of information provided. You may be surprised by what even a supposed healthy salad could contain.

Make it a goal to understand the nutrient profiles of some of your favorite meals. Not all restaurants will have this information available. As you spend more time familiarizing yourself with various restaurant menus, you will develop a good sense of the nutrient profiles of most dishes based on the ingredients and descriptions. This can be likened to how you can gauge the temperature outside based on your experiences comparing against the thermometer. Becoming better informed about our meal choices when eating out will help translate to better health!