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Proper nutrition is a critical component to maintaining good health. Many health conditions such as type two diabetes, high blood pressure, and high cholesterol can be improved or cured through dietary changes.
Proper nutrition is a critical component to maintaining good health. Many health conditions such as type two diabetes, high blood pressure, and high cholesterol can be improved or cured through dietary changes.
Reading Nutrition Labels
Reading Nutrition Labels
One way to take control of dietary choices is to understand how to read a nutrition label.
Serving Sizes
Serving Sizes
In the example above there are 4 servings per container. This means that if you eat the entire container, all of the nutrition label facts need to be multiplied by 4. In the above example that would mean that the entire container holds 1,120 calories, 36g of fat, 3,400mg sodium and 60g protein.
So How Much Should I be Eating?
So How Much Should I be Eating?
We recommend speaking with a primary care provider or a registered dietitian to calculate individualized dietary needs, however there are some guidelines based on the 2,000 calorie a day diet.
What Should I be Eating?
What Should I be Eating?
The D.A.S.H. diet recommends those with hypertension (high blood pressure) to consume no more than 2,300mg sodium daily, and to limit saturated fat. The D.A.S.H. diet also promotes eating foods high in potassium, calcium, fiber, magnesium, and protein.
According to the CDC diabetics should limit sugar to 50g or less per day, and to limit carbohydrates to about half of the daily dietary intake.
The American Heart Association recommends that less than 6% of total daily calories come from saturated fat for those with hyperlipidemia (high cholesterol). They also recommend reducing overall fat intake, especially trans fats and saturated fats. This means avoiding or limiting red meats, and whole milk dairy products.
A heart healthy diet can include many fruits and vegetables, whole grains, poultry, fish, nuts and seeds, and certain vegetable oils such as olive or canola oil.
MyPlate.gov can offer more information on the current healthful eating reccomendations.
How to Keep Track of Daily Eating
How to Keep Track of Daily Eating
A variety of applications exist to help you keep track of daily eating and exercise. Some include MyFitnessPal, LoseIt!, Cronometer
It is also possible to keep track of daily eating by using a food diary. Foods eaten and pertinent nutrition facts are written by hand in a journal.
Resources
Resources
Center for Food Safety and Applied Nutrition. (2020, March 11). How to Understand and Use the Nutrition Facts Label. U.S. Food and Drug Administration. https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label
American Heart Association. (2020, November 11). Prevention and Treatment of High Cholesterol (Hyperlipidemia). Www.Heart.Org. https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia
Center for Disease Control and Prevention. (2019, September 19). Diabetes and Carbs. https://www.cdc.gov/diabetes/managing/eat-well/diabetes-and-carbohydrates.html
Harvard School of Public Health. (2011). Healthy Eating Plate [Illustration]. Healthy Eating Plate. https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate-vs-usda-myplate/
Mayo Clinic. (2021, June 25). DASH diet: Healthy eating to lower your blood pressure. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456
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