1. Don’t eat it unless you know what’s in it! I am a firm advocate of natural, pure ingredients. Scan all the ingredients on the label. If there is any that you don’t recognize, that’s your first red flag. Say NO to artificial sweeteners like sucralose and aspartame or additives like partially-hydrogenated oils.
2. Prioritize protein. Your food should contain a sufficient amount of protein- as it causes a slow, even rise in blood sugar. Look at the % Daily Value of protein on the label- which tells you the percentage of the total recommended daily amount of protein in one serving.
3. Steer clear of highly-processed carbohydrates- the kind you find in boxes on the middle aisles. These are made from ingredients like white flour and white sugar, which have been purged of fiber and all nutritional value. Also, avoid any added sugars- which often appear as “corn syrup” or “high-fructose corn syrup”. These foods will spike your blood sugar, causing an over release of the hormone insulin.
4. Complex carbohydrates are DK OK. You can consume vitamin-rich vegetables, hearty grains, legumes- all of which digest slower due to the dietary fiber. Your target should be 20-25 grams a day, which will keep you feeling satisfied between meals.
5. Be cautious when it comes to the fat in your foods. Each gram contains 9 calories, compared to carbohydrates 4. On the label, scan the Total Fat, Saturated Fat, and Trans Fat. Avoid trans-fat altogether, and keep cholesterol-raising saturated fat at a minimum.
6. Limit the sodium! You shouldn’t be consuming more than 2300 mg a day- the equivalent of 1 teaspoon of salt. Always look at the sodium content on label, especially on pre-packaged and canned foods. Healthy foods like black beans or tomato soup can be loaded with sodium, which will elevate your blood pressure and cause water retention.
7. Eat foods that will benefit you on the cellular level! Vitamins and minerals are essential to your daily wellness. While some foods are natural sources of these micronutrients, others have been enriched during processing. Many food labels contain the % Daily Values for vitamin A, vitamin C, Calcium, and Iron.
8. Everything in moderation! A key component of sound nutrition is portion control, so be aware of serving sizes. If ¼ cup of almonds contains 170 calories, ½ cup contains 340 calories. All the groceries on my Ultimate Grocery List are healthy, but that doesn’t mean you can eat them in endless supply. (Greens are the only exception!).
What to do when there is no label? Nutritiondata.com is an online database with the nutrition facts of thousands of foods, and a valuable tool to finding out the content of non-packaged items. You can even analyze your own recipes!
Also, check the Glycemic Index - a ranking scale of hundreds of foods according to the speed at which they spike your blood sugar. Anything above 70 is danger zone.
Have more nutrition questions? Post on Facebook or Tweet me with #GetKirsched!
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