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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 low or no knowledge about nutrition labels, which results in picking up the product with the catchiest tagline or special content.
In today’s health-conscious world, you’re probably more than curious about what you’re eating. 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:
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, use either a measuring cup or a food scale to measure the portion you normally eat and then compare it to the nutrition label.
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, measure your food according to the serving size.
The next on the label comes fats. Though they have gained some bad reputation amongst the weight watchers, it is important to consider that they are highly essential for the brain and heart to function. Since you are conscious about your weight beware of saturated and trans fats.
You should always try to avoid trans fats. The 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.
Fiber amounts are always located beneath carbohydrates on nutrition labels. An average man should have 30-40gms/day and women should have 20-30gms/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. 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, try to avoid that food.
The ingredients are listed 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. Keep in mind, the fewer ingredients, the better.
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! Foods get labeled as “zero-calorie” because the serving size listed on the nutrition label does offers zero calories, but if you consume more than the serving size, chances are you’re now absorbing some calories.
Not only this, but these zero-calorie foods also confuse your body and can lead you to eat more, because your body is trying to process calories that aren’t there. It is advised to stick to simple, whole foods, and ignore the fake products with such flashy labels.
Here's a smarter way: 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- and we are discussing it next!
Fenugreek Seeds are a useful household herb. Its seeds and leaves are used for various medicinal properties. Fenugreek leaves and seeds possess a strong flavor and they 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 are used in culinary as well as in medicinal purposes.
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.
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. Many researchers have shown that fenugreek used contains more than 75 percent of soluble fibers that promote a satisfactory feeling of fullness.
2. Fenugreek seeds have low carbohydrate content in them. This prevents us from gaining extra kilos.
3. 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.
4. Fenugreek contains 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. Mix them well and eat the mixture after dinner every night. These fenugreek seeds mixed in yogurt aid weight loss and digestion.
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 towards 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 all under Her control.
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 one good example of how you may lose weight easily and without much fuss.
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