I am amazed a how little my clients and boot campers know about nutrition but, I don’t blame them for it. How is anyone supposed to know what’s good for them when they have Taco Bell Drive Thru Diet telling them they will lose weight if they eat Taco Bell everyday. You need to read the fine print for example: Drive-Thru-Diet® is not a weight-loss program. For a healthier lifestyle, pay attention to total calorie and fat intake and regular exercise. Taco Bell’s Fresco Menu can help with calorie reductions of 20 to 100 per item compared to corresponding products on our regular menu. Not a low calorie food. For complete nutritional information please visit TacoBell.com.

I feel nutrition is an essential part of anyone looking to live a healthy lifestyle. I take the time with my clients and boot campers to answer any questions they might have about general nutrition and refer them to a dietitian if they would like specific meal plans.  I require all my clients to do a food journal for me so I can see  what they are eating and give them healthier options to their favorite foods. I even take trips with them to the grocery store of their choice to show them how to shop for healthy foods.

I believe 80% of what you look like is your diet. You can workout all day long, but you will not truly reap the benefits of a healthy lifestyle unless you change your eating habits.  You will not lose weight by exercise alone if you’re going to go to McDonald’s and order a  Big Mac (540 calories and 29 grams of fat) or those Zapp’s Potato Chips that we all love so much! My clients tell me all the time “You don’t understand; it’s easy for you, you don’t ever eat anything unhealthy.” WRONG! I like unhealthy food as much as the next guy; I do live in New Orleans the capital of yummy fried food and creole cuisine.  I just understand those foods need to be eaten occasionally and in moderation. I try to educate people on how food is meant to be used as fuel for your body. If you eat unhealthy, you will feel unhealthy.

Nutrition and exercise go hand in hand, so it is important to be knowledgeable about what you are putting into your body. Are you fueling it, or dragging it down? In order to answer this, you must go straight to the source – the nutrition label. Looking at a nutrition label can be overwhelming, so here is what you need to know!

Where to find it:

This can be found on the side of a product, or on its original packaging. If for some reason you cannot locate it, or threw out the wrapper, check online. Many products’ websites have nutritional information listed on them.

Start from the top:

Serving Size: This amount will tell you how much of a particular food product constitutes as one serving. Keep in mind that the nutrition facts that follow will reflect only one serving. If you eat more than one serving of the food item, you must multiply the nutrition facts to receive an accurate account of what you are consuming.

Servings Per Container: How many single servings the packaging contains.

Calories: The total number of calories in a single serving. This includes calories from fat, carbohydrate, protein, and alcohol.

% Daily Value: For each nutrient there is a DV, a %DV, and dietary advice or goal. If you follow this dietary advice, you will stay within the recommendations of public health experts. Keep in mind these values are based on a 2,000 calorie daily diet, which may vary for each individual.

Calories From Fat: How many calories in a single serving come from fat. Fat contains 9 calories per gram. Notice : foods higher in fat are higher in calories.

Total Fat: How many grams of fat are in a single serving. Always work to limit or eliminate your trans or saturated fats.

Cholesterol: How many milligrams are in a single serving. Typically the body can make all the cholesterol that is needed. Consuming excess amounts of cholesterol is what may lead to heart problems. The American Heart Association recommends that you consume less than 300 mg of cholesterol each day, and if you have heart disease, less than 200 mg.

Sodium: How many milligrams of sodium are in a single serving. Individuals should aim to consume less than 2300 mg of sodium per day.

Total Carbohydrates: Carbohydrates contain 4 calories per gram. Dietary fiber and sugar also fall under this category. Aim to keep the fiber content high, and the sugar content low.

Protein: Protein contains 4 calories per gram. Protein is not only good for your muscles, but keeps you feeling fuller, longer!

Vitamins: The percentage of your daily recommended value that is in a serving will be listed. Look for foods that have a wide variety of vitamins and minerals that you need for the day.

Ingredients: The most prominent ingredient in the product will always be listed first, followed by the second most prominent, etc. Therefore, if the ingredient list begins with “high fructose corn syrup”, it probably isn’t the best choice. Always read the ingredients on a product before you buy it!

Remember:

Always look for a well rounded food item. If the sugar content is very low, but the sodium content is, say, 1,500 mg, it still isn’t the best for you! Make sure most, if not all areas of the label are healthy!!

Helpful Websites:

FDA Food Labeling/Consumer information

CalorieKing.com

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Emily Eoff received her M.S., in Health and Exercise Science from Louisiana Tech University, as well as, her B.S. in Kinesiology and Health Promotion. She also holds her personal training and group fitness instructor certificates from some of the leading certification programs in the country. As a motivator, role model, and leader, Emily brings nine years of experience in the health and fitness industry to her XLR8 Fitness business.