Tuesday, November 6, 2012

Picking Quality Foods

 (Quick tips to use while reading food labels)

Because not all food are created equal here are some tips to help you pick quality foods that will not only feed your hunger but help keep you full so that you are not over eating later on in the day. 

Practice these two tips when buying any packaged food

1- Look at label & if the food doesn't contain fiber or protein put it back! Fiber and protein help regulated your blood sugar and keep you full. 

2-  Look at a label for the carbohydrate to protein ratio. We need carbs for body function, but it is important that we link carbs with protein at our meals and snacks. When looking at the carbohydrate grams on a label make sure there are no more than 2 grams of carbohydrate for every 1 gram of protein. ( i.e. = If a protein bar has 30 grams of carbohydrate it should have at least 15 grams of protein).  This ratio of 2 carb grams to 1 protein gram will again help regulate your blood sugars and help keep you full. 

**** NOTE that if you are an athlete competing you may need more carbs to help keep your energy levels high for your event. 

What do I do if there is not enough protein in the food I am choosing?? 
Think of a protein that you can add to this item. 

For example: Whole Wheat crackers ( top them with low fat cheese, or lean lunch meat)
                    Apple slices ( top with 1 Tbsp of peanut or other nut butter) 

Also, if you are going out to eat at a chain restaurant the nutrition facts are typically online. Look up your favorite meals and see if they fall under these two rules for stabilizing blood sugars and keeping you full.

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