{"id":7721,"date":"2014-03-11T00:00:00","date_gmt":"2014-03-11T00:00:00","guid":{"rendered":"https:\/\/togethercounts.com\/eyes-on-the-prize-how-to-spot-wholesome-foods\/"},"modified":"2014-03-11T00:00:00","modified_gmt":"2014-03-11T00:00:00","slug":"eyes-on-the-prize-how-to-spot-wholesome-foods","status":"publish","type":"post","link":"https:\/\/togethercounts.com\/es\/eyes-on-the-prize-how-to-spot-wholesome-foods\/","title":{"rendered":"Eyes on the Prize: How to Spot Wholesome Foods"},"content":{"rendered":"

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Scanning nutrition labels is a great way to help you find and make balanced food choices. And it\u2019s estimated that at least 60% of Americans are in fact paying more attention to the numbers on the food packages they buy. [1]<\/sup> But if you don\u2019t know what to look for on the label\u2014or are only noticing the calories\u2014chances are you\u2019re not seeing the complete picture of your favorite eats. As a member of the Together Counts\u2122<\/a> program, Kellogg\u2019s wants to make it easy to keep your eyes on nutritional value with these quick tips.<\/p>\n

Serving Size<\/b><\/p>\n

The number of servings is listed up top for good reason: All of the figures you\u2019ll find on the rest of the panel are based on one portion. So if you\u2019re realistically going to eat more than one serving, be sure to do the appropriate calculations. [2,3]<\/sup> To save time and your sanity, use the calculator on your smartphone, or carry a small one with you to the store.<\/p>\n

Fat and Cholesterol<\/b><\/p>\n

Nutrition panels also highlight some key elements that play a role in your health. The first group you\u2019ll see are the fats\u2014usually broken down by total, saturated, and trans\u2014followed by cholesterol. Diets that are low in saturated fat and cholesterol, and as low as possible in trans fats, may reduce the risk of heart disease, so try to limit these items. [2,3,5]<\/sup> Check the bold numbers on the right side of the panel; these are the percentages of your daily value (based on a 2,000 calorie diet) accounted for by the serving size. [2,3]<\/sup><\/p>\n

Sodium<\/b><\/p>\n

This is another dietary component that many Americans eat often. Excessive sodium in your diet may increase your risk of high blood pressure. [6]<\/sup> The recommended daily limit for most men and women is 2,300mg. Yet, it\u2019s estimated that most people are consuming closer to 3,400mg a day. [6]<\/sup> The FDA considers a food to be low in sodium if it contains no more than 140mg\/serving. [3]<\/sup><\/p>\n

Fiber<\/b><\/p>\n

Whereas many Americans are generally getting too much fat, cholesterol, and sodium, it\u2019s believed that they\u2019re lacking in such nutrients as dietary fiber. Adults are encouraged to consume 25g to help support healthy digestion. Foods that are higher in some fibers may also reduce the risk of heart disease. [7]<\/sup> Shoot for foods with 3g of fiber or more per serving . [3]<\/sup><\/p>\n

Vitamins<\/b><\/p>\n

Don\u2019t forget the vitamins. They may be at the bottom of the label, but vitamins and minerals are major components in any wholesome food. Nutrition labels must list the percentages of the daily value for vitamin A, vitamin C, calcium, and iron, but may include other vitamins and minerals to help you ensure that you\u2019re getting all the nutrients you need. [1,8]<\/sup><\/p>\n

Learn more about healthy food choices here:<\/p>\n