Language Of Food Labels

Understanding and deciphering the language of food labels can be tricky. Do you know exactly what "Light" really means? You can have the best diet yet be tripped up by making assumptions about food labels. Know exactly what you're getting (and not getting) in the food that you eat. Knowledge is power and empower yourself with the ability to decipher the language of food labels.

You go to the grocery store knowing you are shopping for foods that are nutritious and healthy. Your primary goal when selecting your grocery choices is to continue your weight loss and maintenance success. You check the labels and the numbers reflect that it is a healthy choice.....but is it? Being an advocate for your own health means knowing how to read the labels and to determine what the information means for your body and food plan.

The first thing to remember in learning the language of labels is that you want to make your calories count. Your goal is to obtain the most nutrition for your nutrition calories. Essentially, you are spending your calories for the most nutrition possible.

Food labels were created to give consumers nutritional information to be of assistance in making decisions on which food choices are best for them. Sounds simple right? You can make the information work for you. There is a wealth of information on the labels for you once you know how to make sense of it all.

Let’s look at the food label for a certain product we are considering to purchase. Know your nutrition facts when it comes to food labels. At first glance, it looks fine. Only 250 calories for this one item, right? Not so fast! There are three items to consider before placing this particular item in your shopping cart.

1. Check the serving and calories.

2. What’s in it for you?

3. Does it fit your nutrition goal?

1. CHECK THE SERVING AND CALORIES. Only 250 calories for this item from your daily caloric intake? Look at the serving size on this item and how many servings it contains. In our example, there are 2 servings at 250 calories PER EACH serving. In this item, there are a total of 500 calories and not 250 as it may first appear.

2. WHAT’S IN IT FOR YOU? Next, look at the rest of the nutritional facts such as how much total fat, total carbohydrates, sugars, fiber and protein are contained in this product. Back to our example, there are 12 grams of fat, 31 grams of carbohydrates, zero grams of fiber, 5 grams of sugars and 5 grams of protein PER SERVING which is 2 servings for the entire item. Since the item has 2 servings total, if you eat the entire package, you would double the calories, fat, carbs, sugars, fiber and protein for the day.

Also, check the saturated fat, sodium and other nutritional information such as Vitamin A, Vitamin C, Calcium and Iron that are contained in this item.

For our translation of this food label, our nutrition information is for the entire package:

Total Calories: 500 calories, Total Fat: 24 grams, Total Carbohydrates: 62 grams, Total Sugars: 10 grams, Total Protein: 10 grams, Total Saturated Fat: 6 grams, Total Trans Fat: 6 grams, Total Cholesterol: 60 mg., Total Sodium: 940 grams, Total Dietary Fiber: 0 grams.

Remember, it is more than just calories; it is the big picture of all nutrients that count too.

3. DOES IT FIT YOUR NUTRITION GOAL? Now that you have deciphered exactly what’s in this product, you get to decide if it fits your nutrition program. Compare the calories on the label and the nutrients you’ll be getting to decide if this food is worth eating? Can you eat only one serving or would you want to eat the entire package? Combine all the information and make the decision if this is a smart choice that enhances your health and weight loss goals. Do you put it in your shopping cart and take home or do you leave it on the shelf?

Other tips to remember would be to determine the number of calories derived from fat, protein and carbohydrates as follows:

Each gram of fat: 9 calories

Each gram of carbohydrate: 4 calories

Each gram of protein: 4 calories

Multiply the number of grams contained in a product by these calories per gram and you’ll see how the total caloric breakdown shakes out.

A common pitfall, especially with small packages, is to assume there is only one serving because the package is small. As an example, if you were to eat a bag of pretzels from a vending machine, you might find it contains 2.5 servings. You would need to multiply the numbers by 2.5 to see what’s really in that small bag.

The FDA regulates the use of phrases and terms on product packaging. Here’s what they really mean:

Sugar free: Less than .5 grams of sugar per serving.

Calorie Free = Less than 5 calories per serving.

Low Calorie = 40 calories or less per serving.

Light or Lite = 1/3 fewer calories or 50% less fat than the referenced food.

Fat Free = Less than 1/2 gram of fat per serving.

Low Fat = 3 grams or less of fat per serving.

High Fiber = 5 grams or more of fiber per serving.

By translating the label language information, you know exactly what it all means and can make the smart choices for yourself on your journey to health. Knowledge is power and now, YOU have that power!

About the author :
Cathy Wilson is a weight loss life coach. Cathy lost 147 pounds six years ago. Her passion is helping clients achieve their weight loss and life goals. Cathy works with clients to create a weight loss life plan that is customized to each client. Cathy is a member of the International Coaching Federation, International Association of Coaches, and Obesity Action Coalition.
Visit Cathy's website: http://www.LoseWeightFindLife.com

Delicious, Yet Healthy Meals

Mention organic foods to a room full of people and chances are a majority of them will turn up their noses, expecting for the food to be revolting. Why is this? Why do many individuals automatically assume that just because food is organic that it doesn’t taste just as good as non-organic? Well, one reason why people do this is they simply aren’t educated about what exactly organic food is. Organic food is food that was grown and/or processed without any artificial chemicals or additives. Organic food is usually more flavorful, has more vitamins and minerals, as well as enzymes, which help you to properly digest the food that you eat.

Non-organic foods could actually do more harm than good. The amount of pesticides and other chemicals that are on the outsides of regular produce is astronomical. Even if rinsed prior to consumption, this type of produce still harbors a large amount of harmful chemicals, which can build up in the body and cause various problems. And let’s not forget meat. Lots of people love meat, but non-organic meat is often injected with harmful antibiotics and hormones while the animal is still alive. And why do farmers do this? Well it’s the same reason why others do so many other things that could be potentially harmful to people: Money. The farmers’ rationale is that they inject the cattle and other animals being raised for meat, to prevent any type of disease. They can’t sell diseased meat to supermarkets. Their reason for using hormones on the animals is to get them to mature a lot faster, which creates a quicker turnaround for the farmer. But what happens when we eat this meat, laden with these unnatural products in them? Well, the antibiotics can cause the people who eat the animals that contain them on a regular basis to become antibiotic resistant. This means that when they contract an illness requiring the treatment of antibiotics that the medication that their doctor prescribes may not work because their body has built up a resistance to the particular drug. This could be extremely dangerous, depending on the type of illness a person contracts.

The hormones that are injected into cows, pigs, chickens, etc. can cause people to have hormonal imbalances, and can even affect thyroid functioning. So why take a chance with your body? Organic may be more expensive, but it’s worth the cost.

About the Author:

Stacey Day writes about Gourment.org Coupons, cooking Coupons code and Kitchen products

Types Of Cookware

With all the hustle and bustle that goes on in our lives each and everyday it easy to understand why so many people overlook the simple little things that can improve their day and enhance relationships they have with those that they care about. I am referring to preparing meals for yourself and your family. While meals through the week may consist of whatever is easiest to throw together, the weekend at least offers us a time where we can dazzle our family with our culinary talents.

The foundation of preparing a gourmet meal is the cookware that we use. Before you start to say that the cookware doesn't affect the quality of the food you are preparing I would like you to stop and think for a moment. Would you rather eat food that is burnt or undercooked because the heat was not distributed evenly or food that was cooked properly and evenly so that the taste of the herbs and spices came through the food?

Keep in mind, that cookware that has hot spots will cook your entire meal at a different rate. The type of cookware you prefer, whether it is stainless steel, copper, aluminum or cast iron is not as important as the quality of the cookware you are using. Quality cookware will help make sure that the heat is distributed evenly for proper cooking, and the lids to the cookware will fit appropriately to help avoid splashes and help seal in the heat.

The main concern among most people though when it comes to purchasing quality cookware has more to do with their budget then it does with the way your food will taste when you cook with it. While quality cookware does not have to cost a fortune, it also doesn't have to be a matching set. Each type of cookware has a specific enough purpose that buying individual pieces can help complete the essential quality cookware needs.

For example, copper pots and pans are the most expensive and they distribute heat the best. However they are not ideal for preparing all types of foods, they scratch and depending on what you are cooking in them, they may transfer a metallic taste you to your feast. If there is one piece of copper cookware you must have it is a copper mixing bowl. The copper mixing bowl is essential in beating egg whites; the copper lets you beat the white to their maximum volume.

Aluminum is less expensive, does not distribute heat as well as the copper and can also transfer a metallic taste to you food. If you are going to purchase aluminum then make sure that you are getting anodized pans. This will help make them last longer and decrease the reactivity with your food. Cast iron skillets are wonderful for specialized cooking and searing the best steak you will ever have. They are slightly more expensive then aluminum and they need to be kept seasoned to prevent sticking.

Stainless steel pots and pans are what I like to call the middle ground. They are in the mid price range and distribute heat better then aluminum but not as well as copper and it doesn't give you food a metallic taste. It is easy to clean and is good for everyday cooking.

By: David Swanson

GE Food - The Threat To Organics

It has been over ten years now since GE food hit the scene. Have GE foods solved our crop production problems?

What is GE

GE stands for genetic engineering. Other terms used are genetically modified organism, gmo, or genetically modified food.

Every living organism is made up of DNA. This DNA determines what the organism is, whether its a cat or soybeans. It also determines characteristics of the living species. For instance, blue eyes or brown eyes.

The whole of the DNA is referred to as a 'genetic blueprint'.

Genetic engineering, or genetic modification, is the changing or altering of the genetic characteristic by inserting genes and DNA segments at the molecular level.

This is different than traditional breeding which has been used for centuries. The difference is that specific traits can be transferred between life forms that would never transfer on their own in nature. Scientists can transfer genes from bacteria or insects into plants.

The scientific claim is that this method is very precise and exacting because only a specific gene is transferred.

That may be true. Only a specific gene, responsible for a specific trait is transferred.

However, let's look a little closer...

We know that the sum total of the DNA makes up the whole. We know DNA interacts with each other in determining the result. That is why you could have a human or a pig. Two species that have similar DNA but produce a different result.

So, ask yourself "How can changing one trait not affect the messages and interaction between all the DNA?"

Transferring of genetic material is not as simple as science portrays.

If it where simple, wouldn't it happen naturally everyday?

No, the methods used would be a 'gene gun' to directly shoot DNA into cells. Or, another method is the 'gene shuttle'. This would be infectious bacterium that carries the gene across. Trouble is that science can not control where the bacteria takes the DNA in the target life.

Scientists use a tag as well. This is a 'marker' gene to identify the plants that took on the change.

So far, we have two gene alterations. But, they need a third. And that is something to activate the new genes. To do this, the new genes must be linked to 'promoter' sequences. These promoter sequences come from viral gene or even other plants.

Ok, now we have the basics. But how does this affect the food supply?

Currently GM crops are corn, canola, and soybeans in Canada. In the US alfalfa, tomatoes and cotton are also allowed.

GM sugar beets will be planted for the first time in 2008 in Canada.

The genetic modifications are to make them insect resistant and/or herbicide tolerant.

Now these traits are entered into our ecology. From there, the natural flow of seed and pollen carries them where they contaminate other crops.

This is a threat to organic farmers who must have buffer zones in place. But, there is no guarantee and no safety protocol to prevent nature from spreading the seeds.

With contamination, farmer's exports are threatened. Crops could be banned for export to countries that don't allow GM. A threat to organic farming and those farmers who don't use GM seeds.

Since 2000 the use of pesticides has skyrocketed in GM crops. A tolerance has evolved. If that wasn't enough of a threat, these seeds are patented. The corporations own them and want to be paid for these plants. These corporations have sued farmers for having the GM plants in their fields. Plants that had gotten there by contamination.

The contamination of canola with GM canola in the Canadian prairies has been so significant that almost all organic farmers can't grow canola anymore.

Monsanto, a seed producer, captured 70% of the world market with their genetically modified herbicide tolerant soybeans in 2006.

That's 70% of the planet's soybeans in 2006 were genetically modified. What if contamination spread to the other 30%?

What Does This Mean To You?

The three major crops that are GM are corn, soy and canola.

These three are used significantly in processed food. So much so that estimates put it at 70% of all processed food in North America contains GM ingredients. The exact figure is almost impossible to know because food manufacturers may not know when they are getting gm ingredients for their products. And labeling is voluntary.

Further, science has not stopped here. Science has created 'pharma' corn. Corn that is genetically altered with pharmaceuticals. The idea being to drug humans or animals. What occurred was that in 2002 this experiment contaminated other corn and 500 000 bushels of conventional corn had to be destroyed.

Currently the US government website boasts of experiments with GM bananas to immunize humans against hepatitis B.

What You Can Do

1. Avoid processed food.

2. Buy organic tofu, soya sauce or canola oil. Organic production does not allow GM.

3. Write your representative to let them know your position on this issue.

4. Support organic farmers in your area.

When you know about something, you then have potential to control that which you know about. What change will you make?
Doris Temple created http://mom-going-organic-sensibly.com to fill the need for unbiased information. The Website provides information about organic food, products and healthy nutrition. Find out what is in your food and how to eat healthier.

Thai Food: Yum Neua and Num Prik Kung Sod Recipe

Yum Neua (Spicy Salad)

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Main Ingredients
Spicy Salad sauce 50 g
Meat of choice (sausage, grilled pork or beef) 100 g
Sliced onions 50 g
Sliced tomatoes 25 g
Sliced celery 15 g

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How to cook
1. Mix together the meat, onions, tomatoes and celery.
2. Pour over spicy salad sauce and toss well.

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Sauce Ingredient
Pickled red hot chilies 40 g
Pickled spur chili peppers 40 g
Pickled garlic 40 g
Palm sugar 60 g
Tamarind juice 64 g
Fish sauce 180 g
Citric acid 6.3 g
Malice acid 2.7 g
MSG 3 g
Water 240 g
Note: This portion could make 600 grams of sauce

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How to cook

1. Prepare all the pickled ingredients as follows: Peel and wash the garlic, drain well. Wash the hot chilies and blanch for 1 minute and drain in a colander. Wash Spur chili peppers and remove the inside of the chilies. Blanch them for about 1 minute.
2. Pickle garlic, hot chilies and spur chili pepper in the vinegar for a week.
3. Finely blend both pickled chilies and pickled garlic with water. Transfer to a pot.
4. Add the rest of the ingredients into the pot and bring to boil for about a minute.
5. Pack in plastic bags, 50 grams each.

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Num Prik Kung Sod(Shrimp Chili Dip)

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Ingredients
Shrimps (with peel, cut head) 200
Shrimp meat after roasted and peeled) 102.76
Grilled shrimp paste 15
Garlic 20
Lime juice 30
Palm sugar 30
Ash sauce 30
Ma-kheua phuang 20
Hot chili 5
Note: This is for 5 serving

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Preparation:
1. Wash and clean shrimps, cut off the heads before weight, cook with salt until fragrant and turn red.
2. Leave until warm then peel (edible amount is half of the original weight).
3. Cut shrimps in one-centimeter pieces for mixing with Nam Phrlk.
4. Prepare Nam Phrik by pound grilled (or by microwave) shrimp paste with garlic until fine, add hot chilli and bash.
5. Put pieces of shrimps, seasoning with 11me juice, palm sugar, fish sauce and ma-kheua phuang.
6. Serve with side dish; cucumber, wing bean, white turmeric and crispy catfish according to proportion.

Pla Dook Fu or crispy catfish (to serve with Nam Phrik)

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Ingredients
Grilled catfish (exclude head, bone and skin) 200
Soybean of (for fry) 500
Recommended amount 10 g/1 serving size Nam Phrik

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Preparation:
1. Gut fish and wash, leave to dry.
2. Grill until done but not too dry.
3. Spread fish meat and leave to dry then fry to amount of oil until crisp.
4. Dip up and drain oil.

Key Benefit
- Proper Energy Distribution
- Relatively Low in Total Fat and Saturated Fat
- Fair Amount of Cholesterol
- Fairly Good Source of Dietary Fiber and iron

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thaifood2.blogspot.com by Wevangti

Some Different Ideas for Cooking Rice

Rice needs to be thoroughly washed. A good way to do this is to put it into a colander, in a deep pan of water. Rub the rice well with the hands, lifting the colander in and out the water, and changing the water until it is clear; then drain. In this way the grit is deposited in the water, and the rice left thoroughly clean.

The best method of cooking rice is by steaming it. If boiled in much water, it loses a portion of its already small percentage of nitrogenous elements. It requires much less time for cooking than any of the other grains. Like all the dried grains and seeds, rice swells in cooking to several times its original bulk. When cooked, each grain of rice should be separate and distinct, yet perfectly tender.

Steamed rice.
Soak a cup of rice in one and a fourth cups of water for an hour, then add a cup of milk, turn into a dish suitable for serving it from at table, and place in a steam-cooker or a covered steamer over a kettle of boiling water, and steam for an hour. It should be stirred with a fork occasionally, for the first ten or fifteen minutes.

Boiled rice (japanese method).
Thoroughly cleanse the rice by washing in several waters, and soak it overnight. In the morning, drain it, and put to cook in an equal quantity of boiling water, that is, a pint of water for a pint of rice. For cooking, a stewpan with tightly fitting cover should be used. Heat the water to boiling, then add the rice, and after stirring, put on the cover, which is not again to be removed during the boiling. At first, as the water boils, steam will puff out freely from under the cover, but when the water has nearly evaporated, which will be in eight to ten minutes, according to the age and quality of the rice, only a faint suggestion of steam will be observed, and the stewpan must then be removed from over the fire to some place on the range, where it will not burn, to swell and dry for fifteen or twenty minutes.

Rice to be boiled in the ordinary manner requires two quarts of boiling water to one cupful of rice. It should be boiled rapidly until tender, then drained at once, and set in a moderate oven to become dry. Picking and lifting lightly occasionally with a fork will make it more flaky and dry. Care must be taken, however, not to mash the rice grains.

Rice with fig sauce.
Steam a cupful of best rice as directed above, and when done, serve with a fig sauce. Dish a spoonful of the fig sauce with each saucer of rice, and serve with plenty of cream. Rice served in this way requires no sugar for dressing, and is a most wholesome breakfast dish.

Orange rice.
Wash and steam the rice. Prepare some oranges by separating into sections and cutting each section in halves, removing the seeds and all the white portion. Sprinkle the oranges lightly with sugar, and let them stand while the rice is cooking. Serve a portion of the orange on each saucerful of rice.

Rice with raisins.
Carefully wash a cupful of rice, soak it, and cook as directed for Steamed Rice. After the rice has began to swell, but before it has softened, stir into it lightly, using a fork for the purpose, a cupful of raisins. Serve with cream.

Rice with peaches.
Steam the rice and when done, serve with cream and a nicely ripened peach pared and sliced on each individual dish.

Browned rice.
Spread a cupful of rice on a shallow baking tin, and put into a moderately hot oven to brown. It will need to be stirred frequently to prevent burning and to secure a uniformity of color. Each rice kernel, when sufficiently browned, should be of a yellowish brown, about the color of ripened wheat. Steam the same as directed for ordinary rice, using only two cups of water for each cup of browned rice, and omitting the preliminary soaking. When properly cooked, each kernel will be separated, dry, and mealy. Rice prepared in this manner is undoubtedly more digestible than when cooked without browning.

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By: Paul E Brown