We have become a society of convenience and often times our nutritional choices reflect that mindset. It can seem easier and quicker to pick up packaged foods or fast foods. It also takes time to research and sort through all of the current, and sometimes conflicting, information about nutrition. So many of us rely on the standards that our government sets when we make nutritional choices. But is that always a wise choice?
In 2011 Congress voted that the amount of tomato sauce on pizza is enough to allow it to be served as a vegetable in school lunch programs. The food pyramid, as introduced in 1992, instructed Americans to base their diets on a grain-based foundation of white bread and pasta, until nutritional science proved that advice to be incorrect.
In addition, food manufacturers have become masters of using guidelines that have been set to help consumers make better food choices to label their foods in ways that mislead the public. For instance, a food that is labeled as low-fat may have little to no real nutritional value and, in fact, may cause people to gain weight because the fat has been replaced with sugar. Some people then mistakenly believe that because a food is low-fat they can eat as much as they want without gaining weight.
Since we are often faced with guidelines based on faulty information or with misleading labeling, we need to learn how to make healthy food choices on our own by learning some nutrition basics and learning how to read food labels. Food labels can be very deceiving and hard to understand.
Let's start by looking at complex carbohydrates. The best sources of complex carbohydrates are vegetables and low glycemic fruits. These are excellent choices of complex carbs because they provide sustained energy, fiber, and a great source of nutrients. Many people also turn to whole grains as a source of complex carbs. If you choose whole grains as part of your complex carbs, be careful when reading labels. Unless the product says "100% whole wheat or whole grain" there is no way of knowing for sure how much whole grain you are getting. For instance, crackers labeled "made with whole grain" may contain only minuscule amounts of whole grain. So, to increase the likelihood that you are getting a good source of whole grains, make sure that the first ingredient in the list contains the word "whole". In addition, foods that contain the words "enriched flour, degerminated, corn meal, bran, or wheat germ" NEVER describe whole grains.
Following are a few more ingredients to try to avoid in packaged foods:
Hydrogenated Oil (often labeled as trans fat) - Foods that contain hydrogenated oil have undergone a process that turns oil into a hard solid at room temperature. The food industry uses it to increase shelf life of products. Unfortunately, consuming it is not going to increase your shelf life as it contributes to heart disease.
High Fructose Corn Syrup - This is essentially sugar but your body processes it differently than cane sugar. Since it contains more fructose than sugar, your body will more readily convert and store it as body fat (particularly belly fat).
Refined Sugar - We have talked about the effects of refined sugar before in terms of how it causes energy "spikes", or highs and lows. Better choices of sugars are, again, those that are naturally combined with fiber such as those in fresh fruits.
Remember, little changes add up to make big differences. Looking only at the big goal or destination can feel overwhelming and can result in an inability to take the first step. Choose one, small, manageable change and start there. Give it 2or 3 weeks, or however long it takes to feel natural. Then make one more small change, and before you know it you have made a significant change. Finally, remember that your trainers are always available to assist you with any fitness or nutrition questions.
