What’s In Your Food: Decoding Ingredients

By now you know what should be in your food – carbohydrates, protein, healthy fats, vitamins and minerals - but we all know how challenging it is to look on the back of a package and actually be able to know what every ingredient is and why it's there. The best way to know what you're getting is to eat as fresh as possible as often as possible, however we're all busy and at some time or another we have to rely on packaged food to sustain us. So here's a quick overview on those common ingredients you see in many packaged foods. Now you'll know what they are, why they're there, and whether you should beat it or bite it!

Safe to Consume

• Ascorbic acid (vitamin C) – Used as a preservative

• Acetic acid – Used as a preservative and flavoring agent

• Calcium carbonate, citrate, or gluconate (mineral) – Provides calcium

• Citric acid – Acid obtained through yeast or bacterial formation of glucose derived from corn, beet sugar or molasses

• Cholecalciferol and ergocalciferol (vitamin D3 and vitamin D2) – Optimize calcium absorption

• Phosphates (mineral) – Supplement and leavening agent

• Glycerin (the backbone of fat and oil molecules) – Maintains water

• Lecithin (a common constituent of animal and plant tissues – major sources are egg yolk and soybeans) – An emulsifier

• Diglyceride and monoglyceride (derived from vegetable oils) – An emulsifier

• Gums – Arabic, guar, and xanthan (derived from natural sources like bushes, trees, seaweed, bacteria) – Used to thicken foods and stabilize beer foam, form gels, or used to replace fat in low-fat goods.

• Pectin (carbohydrate) – Strengthens cell walls in citrus fruits and apples, beets, and carrots. A gelling agent.

Consume with Caution

• Sodium benzoate and benzoic acid (preservative) – Acts as a preservative. Manufacturers have used sodium benzoate for a century. The substances occur naturally in many plants and animals. They appear to be safe for most people, but avoid sodium benzoate used in beverages that also contain ascorbic acid (vitamin C).

• Sulfites, sulfur dioxide – Acts as a preservative. To non-sensitive individuals, sulfites are safe. If you think you may be sensitive, avoid this additive.

Avoid Entirely

• Artificial colorings: Blue 2, Green 3, Orange B, Red 3, Yellow 5, Yellow 6 (synthetic chemicals) – Used as a color in food

• Caramel coloring – Brown coloring formed by heating sugar in presence of acid. Used to color foods.

• Artificial flavoring (sugar substitutes) – Unless a natural source like xylitol or stevia, use sparingly. Most are man-made with chemicals.

• MSG (fermentation of molasses from sugar cane or beets) – Flavor enhancer

• Sodium nitrate (additive used in cured and deli meats) – Preservative, coloring, flavoring.

For more information on food additives, visit http://www.cspinet.org/reports/chemcuisine.htm.

For Past Issues... tinyurl.com/PoiseArchives   Meet the Trainer Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for helping others live a healthy lifestyle and coaching them to push their limits beyond what they think they are capable of. Visit my website for more hip tips. www.poisefitness.net   Other Helpful Links www.healthytravelnetwork.com/travel-fitness-bmr-calculator.shtml www.freedieting.com/tools/nutrient_calculator.htm