Understanding Nutrition Facts

STEP 1 (BLUE): Start here! The amounts of the  nutrients listed on the nutrition label are based on ONE serving size.  

STEP 2 (PURPLE): Mind the Calories. A Calorie is how we measure the energy value of foods. Your Calorie needs depend with age, size, and physical activity.

STEP 3 (RED): Limit these items.

• Saturated Fat raises LDL cholesterol. When oxidized, LDL cholesterol gathers in arteries, creating plaques. In the long run, this leads to atherosclerosis (hardened arteries), which is one of the risk factors for heart disease. When you read the label, try to eat foods that have <2g or 10% Saturated Fat per serving.
• Sodium raises blood pressure. Persistent high blood pressure can lead to hypertension, which is another risk factor for heart disease. When you read the label, try to have <250mg per serving of Sodium.
• Although it is important to oblige your sweet tooth here and there, limit added sugars when possible. Foods with added sugars contribute to excessive calories without any health benefits. Making a habit of eating added sugars regularly can contribute to overweight, obesity, insulin resistance and other comorbidities.

STEP 4 (GREEN): Enjoy these items!

• Fiber improves cholesterol, blood pressure and reduces inflammation.
• Protein should be a part of all of your meals, and at least a small of part of your snacks.
• Vitamins, minerals, and antioxidants provide your body with the tiny, but oh-so-effective building blocks your body needs for immunity, processing energy from foods, and carrying nutrients throughout your body.

STEP 5 (YELLOW): Read the ingredients. Limit foods with hydrogenated oils, corn syrup, and foods that have a bunch of really-hard-to-pronounce ingredients.