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There are many forms of soy, including miso, tofu, whole soy beans, numerous dairy-comparable products such as milk, yogurt and cheese, and meat-alternative products. Healthy Food Secrets deems soy as a healthy food because of its many health benefits, including the promotion of a healthy heart and healthy bones, the prevention of cancer and the alleviation of menopausal symptoms.
Soy beans contain high amounts of protein, including essential amino acids, and soy beans are a great source of calcium, zinc, iron, phosphorus, B-vitamins, magnesium, fiber and omega-3 fatty acids. |
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Written by Healthy Food
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Wednesday, 31 December 2008 03:55 |
 The Nutritional Facts label is a great healthy food secret tool. Once you learn how to read it, you'll become an intellectual eater! You'll be actively thinking about what you're eating, how much you're eating, and what your caloric goals and limits are.
Most nutritional facts labels are set up in the same format. Let's start from the top of the label:
Look for the "serving size": What is the serving size for this food?
Look for "Servings per container": How many servings does this food contain?
Next look for the text, "Amount Per Serving." Ask yourself, how many calories are in one serving? The label may also list the food's calories from fat.
Now, pause and think to yourself. 'How many servings of this food will I eat?'
Multiply the number of servings times the calories per serving. Put this information into your Food Journal.
The US Food and Drug Administration states general guidelines to assess calories:
-40 calories are usually low
-100 calories are considered moderate
-400 calories are a high caloric intake
Usually junk foods rank in high caloric intake per serving. For example, 1 serving (8 fl. oz) of soda is about 140 calories. In reality, most people have 2-3 servings of soda in one sitting which equates to about 280-420 calories on the spot! Consuming even 1 serving of sweets and chocolates has you effortlessly raking in a few hundred calories! Imagine gaining a large amount of calories within seconds? It's incredible but true.
The next things to look out for are %DVs which stands for Divisional Values.
Pay close attention to total fat (including saturated fat and trans fat), cholesterol, and sodium because these are all nutrients you want to limit.
As we continue down the list, you'll see total carbohydrates. For those of you who are diabetic or hyperglycemic, you want to pay attention to this!
Make sure you receive enough dietary fibers, vitamin A, C, Calcium, and Iron.
(The Healthy Food Secret articles on individual vitamins and minerals inform you on suggested the daily amount of these nutrients).
To determine if a %DV is high are low, one must look at the percentage. 5%DV or less is considered low. 20%DV or a higher amount is considered high. Remember, we want to keep thefats, cholesterol and sodium at 5%DV or less while we want to keep the fibers, vitamins and minerals at 20%DV or more. You can determine if the food is a good choice for you by paying attention to the %DVs to see exactly what your diet needs. Some nutritional labels have footnotes that list the recommended percent daily values based on a public health expert’s opinion. The footnote breaks down the daily value by the amount of nutrients per gram or milligram based on a total caloric diet of about 2000 calories.
Remember, the Nutritional Food label is your friend!
Author: Healthy foods team.
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Last Updated ( Friday, 13 February 2009 06:55 )
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