Read Those Labels!

As more "nutritional" products and supplements hit our shelves, it seems that many products are touting everything from mind-enhancing properties to increasing longevity. On-pack claims seem to have moved far away from the basics like fat, cholesterol, sodium and carbohydrates. Which is why it might be time to review just how important the basics are for good health and wellness.

FAT
There are four main types of dietary fats that we need to be concerned about. Saturated fats, trans fats, polyunsaturated fats, and monounsaturated fats. Any fats in excess will cause you to gain weight. But the type of fat you eat will go a long way in determining what kinds of diseases you may get.

Saturated fats are primarily from animal fats and animal products like cheese and whole milk, and palm and coconut oils. They are solid at room temperature. These are the fats that cause the most damage to our hearts and arteries.

Trans fats are vegetable oils that have been processed to be solid at room temperature. They are used for enhancing the texture of foods, and for extending the shelf life of foods. Examples of trans fats are margarine and vegetable shortening. These fats have the same effect on the body as saturated fats, and due to the processing, may be even worse for you. Avoid products that have partially hydrogenated or hydrogenated oils on the label.

Polyunsaturated fats are found in vegetable and nut oils, like safflower, soybean, and corn oils. Due to the structure of these fats, they are easily oxidized into compounds that can damage the cardiovascular system in large quantities, though they are not nearly as harmful as saturated and trans fats.

Monounsaturated fats are found in olive, canola, and avocado oils. In cultures where the fat sources are mainly monounsaturated, the incidence of heart disease is extremely low. Monounsaturated fats are not easily oxidized like polyunsaturated fats, and eating a diet with a high percentage of monounsaturated fat may be helpful in lowering cholesterol.

How much fat should you eat daily? Most people should aim for a diet of 20-30% of calories from fat, mostly monounsaturated. For a person on a 2,000-calorie diet, 30% fat would mean 600 calories. Try to eat less than 100 calories from saturated fat.

CHOLESTEROL
The body needs cholesterol to synthesize certain hormones and to help modify the structure of cell membranes. The body produces its own cholesterol, but we also get cholesterol by eating animal products. Too much cholesterol leads to plaque build up on the arteries and eventually heart attacks and strokes. Two main types of cholesterol that we should be concerned with are high-density lipoprotein (HDL) and low-density lipoprotein (LDL). HDL is considered the good cholesterol because it helps remove fats from the bloodstream. You can raise your HDL through exercise, and by eating a diet consisting of primarily monounsaturated fats. LDL is called the "bad" cholesterol because it moves fats into the bloodstream. Eating saturated and trans fats will cause an increase in LDL and a decrease in HDL. Try to consume no more than 200 mg of cholesterol per day.

SODIUM
Sodium is critical to normal body function and is tightly regulated by the body. Too much sodium can cause high blood pressure, increased risk of stroke and heart failure, and kidney failure. Processed foods and preserved foods are very high in sodium, and eliminating these from your diet will cut down on your sodium intake. Not adding salt to your food and avoiding salty snacks like chips will also help reduce your intake. You should get no more than 2,400 mg of sodium daily.

CARBOHYDRATES
Carbs are the most efficient energy sources to keep the body running optimally. There are simple and complex carbohydrates. Simple carbs, like in sugars, are rapidly absorbed into the bloodstream to be used by the brain and muscles. Complex carbs, like starches, are broken down and absorbed more slowly. Excess carbs are stored as fat. Eating more complex carbs with fiber are a good way to keep the blood sugar stable, and preventing insulin resistance and rapid fat storage. Low carbohydrate diets are not healthful long term. Eat 50 to 60 percent of total calories from carbohydrates, about 1000 to 1200 calories.

FIBER
Fiber is the indigestible part of plants that help us eliminate residues from our bodies. Soluble fiber from fruit pectins, oats, and other grains help lower cholesterol. Insoluble fiber from vegetables, fruits, grains, seeds, and nuts help protect us from bowel problems. The accepted recommendation is 25 grams per day, but eating closer to 40 grams per day would be even more beneficial. If you are not used to eating this much fiber, increase daily consumption gradually to avoid gas and cramps. The best way to increase fiber in your diet is to eat more whole grains, vegetables, fruits, nuts, and seeds. These are tastier and more nutritious than commercial fiber supplements.

SUGAR
Sugars are a quickly utilized carbohydrate source of energy for the brain. Sugars are responsible for rapid spikes in blood glucose, and are controversially implicated in causing people to become fat. Sugars are generally devoid of nutrients, so are a source of empty calories. Foods sweetened with sucrose, fructose, maltose, corn syrup, rice syrup, dehydrated cane juice, white sugar, brown sugar, honey, and other sweeteners are often packed with excess calories. The best way to avoid unnecessary sugars is to eat whole grains and fruits, which have natural sugar. Along with the sugar come nutrients like fiber and vitamins. Most high sugar foods are often high in fat, so eat such foods in moderation.

PROTEIN
Protein is essential for maintaining the structure of the body. Most Americans eat way more protein than they need. When we consume excess protein, we have to tax our liver and kidneys to excrete the residual metabolic toxins. Excreting excess animal protein also causes an increase in calcium loss, which could contribute to osteoporosis. Long term high protein diets can eventually cause liver and kidney damage. Protein may come from animal sources or plant sources. In terms of protein metabolism, plant protein is much more healthful than animal protein. Animal protein contains saturated fat and cholesterol, and when metabolized causes the blood to become more acidic, which is unhealthy. Plant proteins have lots of fiber and nutrients, and contain fewer environmental toxins than animal protein. Ten to 20 percent of the total daily calories should come from protein, so person on a 2,000-calorie diet should eat between 200-400 calories from protein. Some non-animal sources of protein include whole grains and legumes, such as beans, soy, lentils, peas, nuts, and products made from them.

WHAT'S IT MEAN?
With over 40,000 products in an average supermarket, it's tougher than ever to select buy and consume foods that are the right balance of nutritional needs for your family. Read those labels carefully and don't get fooled by all the new age 'psycho-label-babble'; it's still about the basics – eat right and exercise.