|
|
||
|
What Are You Putting
in Your Mouth? How to balance the good, the bad and the yummy
When you purchase food, do you read the labels? The descriptions on the packaging are sometimes misleading. University of Michigan Health System Registered Dietitian Lori Trudeau finds that even people who are reading labels may not understand everything. She offers some tips to help you know what to look for.
Nutrition Counseling Services are provided through the University of Michigan Health System at the following locations: East Ann Arbor Health and Geriatrics Center, Brighton Health Center, Canton Health Center and the Nutrition Counseling Center at University Hospital. Patients can be referred by their doctors (which might mean the counseling would be covered by insurance) or they can self-refer. Trudeau’s role as registered dietitian allows her to support people who are trying to make healthy choices. She loves helping people live healthier lives. She says that there is room in a diet for a variety of foods and notes that a person can eat “all things in moderation.” For more information about nutrition counseling, visit www.med.umich.edu/pfans/NCC/index.htm. To learn more about reading food labels, visit www.nutrition.gov or www.mypyramid.gov.
|
||
1. Pay Attention to Carbs—They’re Not the Enemy! Carbohydrates from healthy sources (such as whole grains, beans, milk and yogurt, fruits and vegetables) should make up a significant portion of a person’s diet. About 60-75 grams of carbohydrates per meal is considered healthy for most adults.
2. Be Aware of Salt. Remember to pay attention to the serving size to know how much you are eating. Less than 140 mg per serving is considered low sodium. The goal for good health is to consume no more than 2300 mg/day, which is about the amount of sodium in 1 teaspoon of salt.
3. Fiber is Fabulous. The average daily fiber intake in the United States is 12-15 grams per day. Registered dietitians encourage at least 25-35 grams each day. When you read the label, you will find the dietary fiber listed under total carbohydrates. Fiber slows the digestive process, which means it keeps you feeling satisfied longer.
4. Don’t Forget the Importance of Calcium. Most people don’t get enough calcium in their diets. The percent on the food label is based on 1000 mg per day. For example, the calcium figure for 1 cup of milk is 30 percent, which means you would be consuming 300 mg of calcium. There are options for people who don’t like milk or are lactose intolerant, including lactose-free milk and calcium-fortified products, such as soy or rice milk, or certain juices. Check the label to be sure the product also contains vitamin D so the calcium can be absorbed.
Back to top