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April 11, 2005

Reading Nutrition Labels a Key to Optimal Health

by Eat Right Montana

Want to lose a few pounds? Lower your cholesterol levels? Improve your blood-sugar test results? Energize your health with some powerful vitamins and minerals? Control your cravings for sugary snacks? The key to making these changes may be as close as the food packages in your kitchen.

"Research shows that people who read nutrition labels, which are required on all packaged food and beverage items, have healthier lifestyles," according to Katie Bark, a registered dietitian with the Montana Nutrition and Physical Activity Program (NAPA). "Taking a few minutes to read the Nutrition Facts panel can help you make some big improvements in your weight and your health. Food and beverage labels really aren't that complicated - you just have to know what you are looking for."

Becoming a food label investigator is much easier than most people think, Bark said. She offers these three simple steps for successful label reading:

  1. Start with the serving size: Since super-size portions have become so common, the actual serving size on a food label can be a reality check for many people. If what you usually eat is two or three times the serving size, you have to double - or triple - all the other label numbers.
  2. Check out the calorie content: This is the bottom line for weight management. If you take in more calories than your body needs for daily living, it will store the extra. To maintain a healthy weight, most adults - with a moderate level of activity - need about 2,000 total calories per day.
  3. Make decisions using % Daily Value (DV): For all nutrients on food labels, 5 percent or less Daily Value is low and 20 percent or more Daily Value is high. Look for low DV on calories, fat, saturated fat, cholesterol, sodium, and sugars. Look for high DV on fiber, protein, minerals, and vitamins.

Eat Right Montana, a statewide coalition promoting healthful eating and active lifestyles, urges Montanans to use the Nutrition Facts panel for optimal health and weight management. Just like reading books can improve your mind, reading food labels can improve your health.

"Even children can learn to read food labels," Bark said. "Label reading is a great way to help kids compare products, like the amount of sugar in different cereals, and make healthier choices."

Walking for Fitness: 3 Steps for Success

  1. Set a daily walking goal - and keep a record. Walking can work wonders for whole-body fitness - for your waistline, your heart, your brain, and even your stress levels. Just 30 to 60 minutes of walking per day can give you a whole new outlook - and a stronger, firmer body.

    Setting goals and keeping records are two proven ways to change behaviors. You can set your walking goals by minutes or by number of steps. Gradually increasing your time or steps is usually more successful than setting unrealistically high goals.
  2. Wear comfortable shoes - all the time. Comfortable shoes can make all the difference in the world. No one wants to walk when his or her feet hurt! A pair of well-fitting walking shoes - and comfortable sports socks - are both essential for any serious walking program.

    If you wear comfortable shoes all day, you'll be able to get in even more steps - like taking the stairs at work or walking around the mall once or twice before you shop. Keep your walking shoes handy - or look for ways to combine "chic" with comfort.

  3. Walk with a companion - human, pet, or electronic. Although some people prefer to walk alone, most of us like to have a companion. Walking (and talking) with a friend or family member makes the time go faster. Being accountable to someone else also makes it easier to stick to a walking plan.

    If you own a dog, walking is good for both of you! If you don't own a dog, do a friend a favor and borrow one for an hour. With or without a pet, listening to the radio, music, or books-on-CD are electronic ways to make walking more enjoyable.

What will you do for a healthier YOU?

  • I will walk 100-200 more steps - or 10-15 more minutes - every day.
  • I will keep a comfortable pair of walking shoes at work and in the car.
  • I will buy a pedometer or step-counter - and wear it 4 to 5 days a week.
  • I will ___________________________________________________

(Eat Right Montana is a coalition promoting healthy eating and active lifestyles. Sponsors are the American Heart Association, Montana Beef Council, Montana Chapter of the American Academy of Pediatrics, Montana Department of Public Health and Human Services, Montana Dietetic Association, MSU Extension Service, Montana Office of Public Instruction, Montana Team Nutrition Program, and Western Dairy Council. For more information, visit www.montanadieteticassociation.org .)

Page last updated: 06/14/2006