The Wild, Wild, World of Nutrition Labels!

Reading food labels while you are doing your regular shopping can help you keep your weight in check. When looking over the labels, it can be confusing and overwhelming. With a little practice you can be flipping packages quicker then a circus juggler and dropping the pounds faster than me as a juggler - ha! I feel there are a few key areas to look over and I have put them in this diagram below:

 

This diagram is the very quick and dirty on looking over labels. The area I always look at first is the serving size. Many times when you look at the label the facts look reasonable. Then you realize that that what they are showing you is for half of what you actually eat; you are really getting double the fat grams instead of what is listed. I personally always check the sodium and sugar content. You know how I feel about sugar - so that is a big one for me. Remember that about 15 grams of sugar = 1 tablespoon of sugar (easier to visualize). I also really liked this diagram from Stephanie Cook Wellness blog, she really breaks it down:

 

 

 

Also make sure to check the ingredient listing. The manufacturers list the contents in order of most amount of ingredients to least amount of ingredients. I love picking up a package and the ingredient list says: broccoli - one word! Now that is a good one to buy :)  Take the time while you are shopping to look over labels and understand what you are eating. Doing this will put in perspective what you are eating and will help you lose weight! Stay strong my friends!

Eating Out, Healthy!

Eating out and doing it healthy sounds like words that do not belong in the same sentence. During this time of the year we are so busy and having a home cooked meal is not always an option. Although, I feel like eating out should be more of a treat and not a lifestyle; let's explore our options if we cannot avoid it.

Many fast food locations must have their calories posted. This is a good start to give you an idea of what is loaded with calories. If you are at a true "fast food" location, look for options that are not fried or battered. Many locations have salads or healthier options. Ask to have items removed that you do not want, such as mayonnaise or processed cheese. Some places, like Jimmy Johns, offer a sandwich with no bread - instead, wrapped in lettuce.

Sit down restaurants provide more variety. It is not uncommon to see a "healthy" or reduced calorie section on menus today. Make sure to order drinks that do not have sugar. Start out with salads to fill yourself before the main course (have low fat dressing, oil and vinegar, or dressing on the side). Order items that are fresh, steamed, grilled, or broiled. Dressings on salads can be worse then eating a double whopper with cheese; ask for it on the side.  After working in the food industry for a while I can attest that ordering steamed veggies may mean that it will come swimming in butter. Ask the waiter to omit the butter or substitute with something else if it is a pre-made item. Look for items that offer more veggies, such as stir fry.

The portions that are given are too large! Ask for a box when you get your food and put half of it away or you can order a meal to share. Often times, my husband and I get one meal and split it. This allows us to stay in control of our portion and saves us money! Yay, for a win, win situation!
Another solution could be stopping at the grocery store instead of a fast food chain. Cruise the deli area and they have box lunches, sandwiches, veggie/fruit salads, and sushi that can be purchased and eaten just as quickly as driving through. Try to think outside the box!

Be smart while you are out there fighting the holiday crowds! You will not be dragging yourself at the end of the day if you choose your meals correctly. Good luck and keep your focus during this hectic time of year!