Hearts & Minds - Information for ChangeSM Fat Free? Label reading can be misleading

Pizza, cake, ice cream, cookies, these are all foods we wish were labeled fruits and vegetables. But what if these foods became healthy? What if we could live off these foods and still get the nutrition we need?

Food manufacturers now make many products lower in fat and even fat free. Their labels and advertising make you believe you are eating something very healthy. But this often isn’t true. Although the new products may be better than the originals, the advertising is deceitful and could lead you astray from your original intention.

Misleading labels and advertising
The big claims on many labels are attractive. But they can be very misleading. Sports drinks, cereal bars, instant microwave meals, gourmet chips and candied fruits are presented as very healthy choices. They attract you with claims like 99% fat free, but the full story is very different. It may be 99% fat free, but still have a lot of sugars and carbohydrates. These quickly become fat in your body.

Reading the labels
Food labels are required to carry plenty of helpful information, once you know how to read them. A little know-how goes a long way.

It’s easy to misread food labels. You want to limit fat, but sugar and calories are also important concerns. It’s also important to note how many servings are in the package. You may want foods with fewer calories and less trans fat per serving. Trans fat is one of the worst fats that is a solid fat and can not be broken down easily. Many products are now avoiding using trans fat, making it easier to choose the right foods.

Out to eat
Eating out makes eating healthy harder. Most menus don’t come with nutrition labels. Still, there are helpful ways to reduce fat. Here are a few tips.

• Ask whether they cook with oil, margarine or butter. Oil is usually best.
• Try to limit any sugary or fatty dressings on your salad. Olive oil and balsamic vinegar is an example of a healthy alternative.
• Choose healthier side orders, vegetables and baked potato instead of fries.
• Eat half your meal and take the rest home for another meal.
• Split appetizers and desserts.
• Most red sauces are lower in fat rather than white, creamy ones.
• Order vegetable soups instead of creamy ones.
• Don’t get your meal “value sized” at fast food restaurants.

You need fat!
Totally eliminating fat is unhealthy and your energy will decrease. You may also miss important vitamins. But there are good fats and bad fats. Choosing the good fats, such as monounsaturated and polyunsaturated, will limit the chances of high cholesterol and unwanted fat. Trans and saturated fats don’t break down as easily, so they more readily become body fat. They also clog your arteries and can lead to strokes, hearts attacks and other health problems.

Keep the carbs
You can lose weight on a very low-carb diet, but you may find the weight comes right back once you return to a normal diet.

Carbohydrates are part of a balanced, healthy diet and are a great source of energy. Instead of eliminating all carbs you can just reduce simple carbs like sugar. Complex carbs, found in grains and pasta are better for you and stimulate the brain. Long term, low-carb diets can actually damage your brain.

To have the energy for exercise, you need the carbs to keep your body energized and alert.

Knowledge is power – to stay fit
Exercising is essential to a healthy body. Exercise speeds up your metabolism and reduces food cravings. Making conscience decisions on what you eat is a start to a healthier life, along with regular exercise. Exercising 30-60 minutes a day can be the difference in losing weight and being healthy. Your body will be thankful and ready for anything.

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by Alyssa Boyett, Hearts and Minds Intern

This web page and entire website © Copyright: 1997 - 2007 by Hearts and Minds Network, Inc. http://www.heartsandminds.org/food/fats.htm  Ice cream, oils, grain, and exercise photos by Copyright © 2004 Microsoft Corporation, One Microsoft Way, Redmond, Washington 98052-6399 U.S.A. All rights reserved.  - latest Hearts & Minds website stats include through June 29, 2006 -latest text changes June 29, 2006.

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