Just like judging someone’s capabilities based on appearance is limiting, judging the quality and nutrient richness of food based off just calories should be removed from our society. While a movement that removes prejudices and first impressions is slowly, but surely occurring, I’m sure I’ll have better luck explaining why I won’t restrict myself to reading just calories on foods.
Yes, I admit it, I can’t help, but look at the nutrition fact label! I pride myself in inputting my food intake into MyFitnessPal app for the last 55 consecutive days and have learned a lot! When eating fresh, whole foods doesn’t necessarily always come with a nutrition fact label, by inputting my recipes into MyFitnessPal and portioning out my meals, I’m more aware of how much calories, fat, sugar, sodium, carbohydrates and fiber I’m allotted per day.
If we’re being frank here, one of my biggest pet peeves is when restaurants advertise offering 500 calorie or less meal options, but then forget to acknowledge their dishes have more than the recommended daily sodium intake or have an astronomical amount of sugar! Yes, considering the amount of calories in dishes is important, especially when dining out should be part of the deciding factor, it shouldn’t be the deal breaker.
All of us have certain nutrients we’re more mindful of, for me, since tracking my food with MyFitnessPal, I’ve learned I need to be aware of my fat intake, specifically because I love nuts! For example, 1 ounce of nuts has 160 calories and 7 g protein, great right? Based on my height and weight, I should be consuming 43 g of fat per day. With just one ounce of peanuts, I’ve already used up 14 g! I’ve learned the hard way that while nuts are yummy, moderation is extremely necessary for me as I could mindlessly eat any and all kinds. If I want to add some nuts to my homemade parfait, that’s fine, but I can’t be eating more than an ounce a day, as I like variety like any one else.
I don’t want to get too hung up on numbers, but to remind you to look at the full picture. 7 g of protein for one ounce of anything is phenomenal, but what are you trading for that? Like a jigsaw puzzle, trying to find creative ways to enjoy food while staying within recommended limits can be a fun challenge.
Thankfully, the FDA has revamped the nutrition fact label to make it easier to discern the quality of food, specifically:
- Better highlighting servings and calories in products with an updated design
- Declaration of percent daily value and grams of ‘added sugars.’ It’s recommended one does not consume more than 10% of daily calories from added sugars, with the new labeling taking the guess work out of how much a product is contributing to daily amount
- ‘Per serving’ and ‘per package’ provided for foods that can include multiple servings (e.g. pint of ice cream) in ‘dual column’ format, with consumers better able to understand how many nutrients will be consumed if entire package/unit is eaten at one time
- Improved abbreviated footnote of %Daily Value
- For products between 1-2 servings (e.g. 20 oz soda), calories and nutrients will be labeled as one serving as most people consume at one time
- Updated values (e.g. fiber, vitamin D and sodium) to be consistent with Institute of Medicine recommendations and 2015-2020 Dietary Guidelines
- Inclusion of iron, calcium, vitamin D and potassium in g and %DV form, with vitamin A and C no longer required to be included as deficiencies are rare.
- ‘Calories from Fat’ will be removed, yet type of fat (e.g. saturated fat, trans fat) will be provided and is more important for consumers to understand the breakdown
When should you be expecting these changes you ask? Most manufacturers will be required to comply by July 26, 2018. What are you most looking forward to with the new nutrition fact labels? When choosing foods what is the deciding factor if it’s a no or go? Sodium? Sugar? Fat?