feeling better eat well
September's Eat Well Theme:
What's in a Label?
The art and science of label reading...
Always Start at the Top
The first thing to check on a food label is the actual serving size. The serving size gives context to everything else, it is probably the most important piece of information on the label. If you eat a different portion vs. the serving size listed, you may have to do the math to get accurate nutrition facts. So for example if you assume your bowl of Shreddies contains 180 calories - that's the amount listed on the label-you might be surprised when you realize that many people pour closer to two cups, or about 360 calories worth of Shreddies, in their bowls each morning.
Buyer beware: When buying smaller packages/containers you might be lead to think that the label is referring to just one serving. It is not uncommon to see multiple servings crammed into a container the size of a Dixie cup. Take premium ice creams for example: these little 500-ml tubs look like they can be eaten in one sitting, but the label actually lists 125ml(1/2 cup) as a serving size, meaning that you can easily down the full four servings without realizing it!
Calories In, Calories Out
Once you know your serving size, check the calories next. While calories aren't everything - they don't for example, give you any idea of the nutritional quality of a food - they do give you an idea of whether you can afford to eat a lot or only a little of a certain food. For example: frozen pizza, just 1/16 of a regular frozen pizza can contain around 300 calories, so picking away at an extra slice while you are cleaning up is the caloric equivalent of downing an extra three slices of bread or two cans of pop, or about 10 cups of broccoli. Please keep in mind that the average caloric intake for the average older adult in Canada is about 1400-1800 Calories for women and 1500-2000 for men.
Getting Specific
Once you've checked the serving size and the calories, the rest of the label is about your individual needs, as well as the food you are looking at.
NEXT WEEK WE WILL TAKE A LOOK AT FATS, FIBRE, AND SUGAR,INCLUDING HOW MUCH YOU SHOULD BE AIMING FOR IN A TYPICAL DAY.
Courtesy of Jennifer Sygo, RD
...read the National Post article here
recipe of the week
Carrot Cake
Carrot cake is a perennial favorite, but it is often loaded with vegetable oil and laden with a cream cheese frosting. Our version is healthier, using a small amount of olive oil, a full cup of honey for moistness and flavor, and a combination of whole wheat pastry and unbleached flours. The crunchy walnuts even add a bit of omega-3 fats to this sweet treat. With a cup of hot green tea, this cake will make you forget about cream cheese frosting. ENJOY!
Ingredients
2 cups firmly packed finely grated carrots
Juice of 1 large orange
2 tsp vanilla extract
1/4 cup light olive oil
1 cup honey, liquefied in microwave (30 seconds)
1/2 cup crushed or chopped pineapple, drained
1 cup unbleached white flour
1 1/2 cup whole-wheat pastry flour
2 tsp baking soda
1 tsp cinnamon
1/2 tsp ground allspice
3/4 cu[ walnuts, chopped
Instructions
...Preheat oven to 350F
...In a mixing bowl, sir together the carrots, orange juice, vanilla, olive oil, honey and pineapple until well blended.
...In another bowl, stir together the flours, baking soda, and spices. Mix in the walnuts.
...Blend the dry ingredients into the carrot mixture, stirring until just mixed.
...Pour the batter into a nonstick 8-inch-square baking and bake for 45-60minutes until a knife inserted in the center comes out clean. Remove from oven, let cool lightly, and remove from pan.
SERVES 9
NUTRIENTS PER SERVING
CALORIES 333.6, PROTEIN 5.3g, FAT 9.3g, saturated fat 1.2g, monosat. fat 5.1g, polyunsat. fat 2.5g , CARBS 61.6g, FIBER 4.0 g, CHOLESTEROL 0.0mg, Vit A 6,902.6 IU, Vit E 1.3mg/IU, Vit C 8.4 mg, CALCIUM 25mg, MAGNESIUM 46.1mg
TAKEN FROM Dr. Weil's Healthy Kitchen
resources
RDI (Recommended Daily Intake) is a uniform standard, established for labeling. RDI is intended to help consumers compare the nutrient value of foods. RDIs are not actual nutrient needs of individuals
For more information we suggest visiting:
The Canadian Dietetic Association
Dairy Farmers of Canada
Everyday Health Network
Dr. Weil's Healthy Kitchen