Eat smart with these 7 pointers

If you are like most people then you probably glance at the Nutrition Facts label on foods at least once in a while. Maybe you check for the number of calories or fat grams that an item contains, or maybe you are watching something specific - like your sodium intake.

Whatever your case, it has been proven that those who pay attention to the Nutrition Facts label end up eating healthier.

The more familiar you are with the Nutritional Facts label, the more likely you will be fit and healthy....or at least you will have the information it takes to get there!

Each Nutritional Facts label has been designed to quickly and efficiently give you all of the important facts about a food item. You just need to know what you are looking for. Read on as we break down the Nutritional Facts label into 7 important facts.

Fact #1: Serving Size
This small detail skews the entire label if you don't read it closely. An item may seem like it is only one serving, but the Nutritional Facts label may consider it to be 2 or 3 servings. If the label says 100 calories, but there are actually 3 servings, then you are getting a total of 300 calories if you eat all of what is in the package. Pay close attention to what makes a serving.

Fact #2: Calories
Most people don't have the time to count every calorie that they put in their mouth - this is understandable. However, you probably have a pretty good idea about the amount of food that you eat each day. When you approach a new item, read the calorie totals on the Nutritional Facts label, and factor the new calories into your daily intake.  It is no secret that foods higher in fat are also higher in calories. The reason is that 1 gram of fat contains 9 calories while 1 gram of carbohydrate and protein have only 4. So, keep an eye on where your calories are coming from.

Fact #3: Fat
By now you have undoubtedly heard that all fats were not created equal. Here is a quick 1-2-3 breakdown.

1. Limit your intake of Saturated Fats - this deadly fat contributes to heart disease and myriad of other diseases.
2. Avoid Trans Fats at all costs - not only does it contribute to heart disease, it also raises LDL cholesterol (the bad one) and can potentially lower HDL cholesterol (the good one)  
3. Focus on eating monounsaturated and polyunsaturated fats - these don't raise LDL cholesterol and can even help lower blood cholesterol.

As you decide what food to include in your diet, keep your eye on the type and amount of fat included in each item. Remember, all fats were not created equal.

Fact #4: Carbohydrate
Though zero carb diets are losing their momentum, you may have been influenced by the idea that all carbohydrates will make you fat. That is simply not true. It is true, however that some carbohydrates are healthier than others. In fact, medical experts think that excess consumption of refined carbohydrates (such as soda pop, white rice, and white flour, etc.) are one of the reasons behind the rise of obesity we see today.

Choose fibrous, complex carbohydrates over sugary, simple carbohydrates.

Fact #5: Protein
The fact stands that most of us are getting plenty of protein in our diet. The problem arises when we examine the source of this protein. Meats and dairy products that are full of fat may be filled with protein, but they aren't the healthiest form of protein. Choose protein from lean meats, dry beans, poultry, and low fat dairy products.

Fact #6: The Good Stuff
Directly beneath the protein count on the Nutritional Facts label you will see the percent daily value of Vitamin A, Vitamin C, Calcium and Iron that the food item contains. These numbers are easily overlooked, but hold great importance to your overall health. The more nutrient- rich food items provide you with the greatest benefit per calorie. Compare food brands and choose the most nutrient-rich option.

Fact #7: Ingredient Listing Order
Below all of the above information, you will find the ingredients found in the food. This is what we call 'fine print' because here is where you will discover if a food choke full of nutrient void ingredients has been marketed as a wholesome choice. The order that the ingredients are listed is indicative of how much of each thing is included in the end product. Those listed first have the highest content and those listed last may be present in very small portion.  Beware of things like high fructose corn syrup and any enriched grains.

Now that you understand the Nutritional Facts label on your food, you may still have questions about how to change your fitness level. Eating right is just one part of the equation in your quest for a healthy, fit body. Exercise is vastly important as well, and happens to be the MissFIT specialty. If you have questions about how you can get into the best shape of your life, please contact us today. Call or email me today to get started on an exercise program that will greatly improve the way you look and feel. katie@missfitcomplete.com or 847-775-0076

Who doesn't love the crispy satisfaction of fish sticks? The problem lies in the fact that fish sticks are typically fried...resulting in more fat than you'd care to know. These Healthy Fish Fingers solve the dilemma by baking instead of frying. It's a great alternative for the family dinner table. The crunchy texture and herby taste will leave a smile on your face long after your plate is empty.
Yield: 4 servings

Ingredients:

• 1 pound cod fillets, partially thawed
• 1/2 cup seasoned breadcrumbs
• 2 tablespoons grated parmesan cheese
• 1 tablespoon minced fresh parsley
• 1 teaspoon grated lemon peel
• 1/2 teaspoon paprika
• 1/2 teaspoon dried thyme
• 1/4 teaspoon garlic salt
• 1/2 cup 1% buttermilk
• 1/4 cup plus 2 tablespoons all- purpose flour

Instructions:

1. Cut fillets into 3/4-inch strips; set aside. In a shallow bowl, combine the breadcrumbs, parmesan cheese, parsley, lemon peel, paprika, thyme and garlic salt. Place buttermilk in another shallow bowl and flour in a third bowl.
2. Coat fish strips with flour; dip into buttermilk, then coat with crumb mixture. Place on a baking sheet coated with nonstick cooking spray. Refrigerate for 20 minutes.
3. Bake at 425 degrees for 15 - 20 minutes or until fish flakes easily with a fork. Let stand for 2 minutes before removing from baking sheet.

Nutritional Analysis: One serving equals 217 calories, 3g fat, 21g carbohydrate, & 25g protein.

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