Are you fascinated with fancy words like “low fat”, “extra protein”, “rich in fiber”, “low sugar content” while you go shopping for your daily grocery items? Food labels are constantly shouting about how healthy they are for our health, but are they that good? Most people have little to no knowledge about the nutrition labels on their food items and often pick the product that has the catchiest tagline or any special content.
In today’s health-conscious world, we are probably more than curious about what we’re eating. Some people go for eating sugar-free or gluten-free foods as per their specific medical condition, while some go for having the more fibrous and protein-heavy ones for their fitness needs. But most of them often end up making incorrect choices.
This guide will help you easily navigate the nutrition facts and ingredient lists on foods, allowing you to make a well-directed decision about the food items you pick and eat. If you think you are short on a professional’s advice, you might want to consult one today virtually using this link.
Though serving size is universal, but if you don’t have pre-portioned food, there are high chances that you’re eating more than the serving size. To figure out how much you’re eating, you can use a measuring cup or a food scale to measure the portion you normally eat.
Once you compare it to the advisable levels of nutrition, there is a high probability of you seeing that your cereal portion is accounting for a few more calories than you planned. For accurate calories and nutrition, you should measure your food according to the serving size.
The next on the nutrition label are fats. Though they have gained some bad reputation amongst those obese or suffering from abnormal thyroid levels, it is important to consider that they are highly essential for the brain and heart to function. If you are conscious about your weight, you should remain cautious about having saturated and trans-fats.
Trans-fats are always dangerous. Saturated fats aren’t healthy but you can still have some in your diet in low quantities. While fat isn’t bad for you, you shouldn’t be getting more than 20-30 grams of it per meal, so watch for labels that are super high in fat!
Both sodium and cholesterol are not good for the heart. It is advised to talk to your doctor to discuss specific numbers for each. Consuming salt in excess can lead you to irregular blood pressure and blood sugar levels, in addition to kidney-related diseases and water-retention.
The presence of fiber is usually indicated on the nutrition labels. An average man should have 30 to 40 gms per day and women should have 20 to 30gms per day. Fiber helps in regulating bowel movements, as well as in maintaining cholesterol and blood sugar levels.
Iron, calcium, and vitamins play an essential role in maintaining general health and prevent issues like anemia or osteoporosis. While some processed foods contain these vitamins, you should try to get most of these nutrients from fruits and vegetables.
Sugar gets its section on the nutrition label owning to the high level of the negative impact it has on our health. Keep in mind that naturally-occurring sugar, as you find in fruit, is the only kind of sugar that is good for health.
Here’s a smart tip for weight loss: You should never eat a product with too much-added sugar. A general rule is that if sugar is listed as one of the first three ingredients in the list of constituents, you should avoid that food.
Some companies show the names of ingredients in the descending order of weight. This means that the ingredient that weighs the most will be listed first. This can be helpful when trying to discern what exactly you’re eating. The fewer the ingredients are, the better it is.
There is no such thing as zero-calorie food. Any food, no matter how healthy the ingredients are, will contain at least some calories. So, are such food items a lie? Actually No!
Some nutritious foods get labeled as “zero-calorie” because the serving size offers zero calories. However, it is only true for the same amount of serving that is mentioned on the label. If you consume more than the serving size, chances are you’re now absorbing some calories.
These zero-calorie foods also confuse your body and can lead you to eat more because your body would be processing calories that aren’t there. It is advised to stick to simple, whole-grain foods and ignore the fake products with such flashy labels.
What if you could stay by Mother Nature’s side and end up losing weight in a smarter and faster manner? It is not that difficult, and you can get it all rolling with a lot of ease.
We recommend checking with your healthcare expert or nutritionist about How Many Calories Should You Eat To Lose Weight? You can also ask him to create a diet plan for you so you could keep your calorie intake in check. Working out or doing Yoga would help too!
Fenugreek Seeds are a useful household herb with pronounced weight loss properties. Its seeds and leaves are used for various medicinal properties. Fenugreek leaves and seeds possess a strong flavor and are bitter to taste.
It is yet another wonder Indian spice that is widely used in kitchens for creating different recipes like curries, dals, and other vegetarian dishes. Both its seeds and leaves boost metabolism and are thus used for culinary as well as medicinal purposes.
As mentioned above, consulting a nutritionist (preferably online) would always help you have healthy eating practices. She can help you understand what exactly your body needs as of now and over some time for its energy requirements. You would also benefit immensely from her knowledge about the foods that you should avoid in most cases.
One can do a lot of things for losing weight including exercises and dietary changes. One of the simplest tricks to lose weight is to include fenugreek seeds in your diet as it makes you feel full faster and then you eat less than you normally do.
This healthy herb is packed with vitamins such as thiamin, folic acid, riboflavin, niacin, vitamins A, B6, and C, and is a storehouse of minerals such as copper, potassium, calcium, iron, selenium, zinc, manganese, and magnesium. They all come together to burn some extra flab on your body and belly.
1. Apart from treating diabetes and reducing inflammation, fenugreek seeds also help in weight loss. This is because of the rich polysaccharide content known as galactomannan in them. This component is so useful that nowadays it is used to create food supplements.
2. Fenugreek contains more than 75 percent of soluble fibers that promote a satisfactory feeling of fullness with the food.
3. Its seeds have low carbohydrate content in them, thus helping you control your weight.
4. To lose weight, it is very important to cut down on calorie intake. Since fenugreek seeds are very low in calorie content, so including them in our diet is both healthy and beneficial in losing weight naturally.
5. It contains triterpene glycosides called saponins that help reduce the body’s absorption of cholesterol from fatty foods.
Some of the common ways to include this super seed in your daily routine are highlighted below:
1. Soak a tablespoon of seeds in water overnight and strain it in the morning. Have this lukewarm water empty stomach to lose weight.
2. Soak a teaspoon of fenugreek powder or use some raw seeds in yogurt. Have this mixture after dinner every night to boost your digestion system.
3. Boil the fenugreek powder along with the green or black tea and strain it. Drink this freshly prepared tea on an empty stomach to curb your appetite.
4. Take some fenugreek seeds and heat them in a pan over a medium flame. Dry roast the seeds until they become dark brown. Let them cool down first and then grind them to a powdered form. Use this powder in curries or other dishes to consume it in your daily diet.
Thus, it is clear that fenugreek seeds can easily be made a part of your daily routine and can make a significant contribution to your weight loss efforts.
Staying by Mother Nature’s side does have its own set of pros. The most important one is that you won’t have to check for the relevance of staying along with one type of diet, She would have it all under Her control. It is also incredibly better than relying on medications to set the issues right.
The nutrition labels on Her food items do not come with labels like ‘processed with XX’ or anything similar but can rather be consumed organically. Fenugreek seeds are a good example of how you may lose weight easily and without much fuss- and the list is much longer!
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