1. Know how much you’re eating.
– Check the serving sizes
2. Know the marketing labels
– Organic and natural definitions
3. “Free doesn’t necessarily mean healthy.
-Fat-free, sugar-free, and cholesterol free
4. Don’t fall for deceptive claims.
-Small serving sizes disguising fat
5. Know how much you should be eating.
– Percent daily value
6. Look for fiber rather than whole grain
-Difference between whole grain, multigrain, enriched grain
I have broken down the healthy steps to keep in mind when looking at nutrition labels and what each section discusses. Please click on the article above to visit the actual article and read the wonderful information!
Obviously, I like this article because I’m a huge advocate for healthy food being cheaper than you might think. There’s always the excuse that eating healthy is so expensive, but it’s really not. You just need to have an idea of what’s in season and what the healthy choices are. As a college student who loves fruit, I’ve noticed that produce can be expensive, but that’s if you want grapes 365 days a year. Like me. I love grapes but I have to realize I cannot get them cheap all year round and that when they are $5, I might need to decide to put the grapes down and grab the oranges for 1.29 a bag. Another great substitution is buying greens by the pound fresh rather than in a prepackaged bag. Think about it, the price is by the pound. A pound of spinach is A LOT! So 1.99 for a pound is nothing. I normally fill a bag and spend less than a dollar and get twice as much if not more than a prepackaged bag at the store. Read the article for some fun comparisons of alternative sources. Keep in mind it’s a Canadian article. 😉
As the weather becomes nicer, food trucks are more the craze. This article is great to point out how to know if a food truck is safe and what to look for when ordering!
Some key points from the article include:
By law, food trucks have to have a license. Some are posted in the window, if not you can ask to see it. Inspection grades are also sometimes posted, if they aren’t, you can find them on the health department’s website. Gloves are a huge factor for helping hygiene and cross contamination factors.
Red flags include: dirty hands, dangling hair, lukewarm food, and messy sink.
This is a great article that breaks down each area for more information on what to look for if you are concerned with the safety of food coming from food trucks!
The key to smaller portion sizes is smaller plates and glasses. You can trick your mind that you are getting more by having a smaller plate. If your plate is full, you are limited in what fills it up. I love this area of nutrition because it really shows how crazy the mind works. This article breaks down some research studies that go into detail about observing 42 primary schoolchildren and they served themselves using child-sized plates and bowls and then adult-sized dishware that was twice as large. The more food on the plate equaled more consumption. Try it out and use smaller plates and bowls and then give a few minutes after eating. Are you full/content? I’m sure you will be and you saved yourself from overeating.
I also love this area, because first of all I love kids and second of all, I was a picky eater when I was little. Why do I bring this up? The whole “you cannot leave the table until you clean your plate,” area is something I will never tell my children. Why? Because it’s practicing poor eating behaviors. If your child is full then let them be done. If they didn’t like their vegetables, don’t force it. You don’t want to instill negative thoughts with eating because this will carry with your child as they grow up. I never liked vegetables, but as I’ve grown up, I have grown to like them more and explore different varieties and cooking methods. Try this with your kids and attempt to cook vegetables differently. Have them try one if they refuse to eat it, if they don’t like it, you tried. The more they try, eventually they might like it. Otherwise taste buds change overtime and they’ll make those decisions on their own.
Obviously, I’m not a registered dietitian and my own opinion should not be taken as a written law or rules. I have taken many courses and have developed my own opinions throughout my four years of dietetics at the undergraduate level.
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