Archive for ‘Dietary Guidelines for Americans’

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January 20, 2012

Aspiration {Inspiration} :: H to the Izzo

by Stephanie

I have been slacking in this area for a while now and it’s time to get back on track.

I was just talking to Collin about this last night and then I saw Lauren’s challenge to herself this afternoon and decided to join in!

Benefits of Drinking More Water

Defend against dehydration
Beautify your skin
Improve digestion
Flush out waste
Increase energy
Support Satiety
Regulate Appetite

Should I keep going…? :)

So, how much H to the Izzo do YOU (an average healthy adult) need?

30 – 35 mL/kg of body weight!

Follow these steps:

  1. Calculate your weight in kg (weight in lb / 2.2 kg = weight in kg).
  2. Multiply 30 mL x weight in kg, and 35 mL x weight in kg to find you range
  3. Convert mL into your preferred measurements (oz, L, cups)

For example: I weigh 128 lb and I drink my water out of my 1L Nalgene.

128 lb / 2.2 kg = 58.18 kg
30 mL x 58.18 kg/mL = 1745.5 mL = 1.75 L
35 mL x 58.18 kg/mL = 2036 = 2 L

I need 1.75 – 2 L of fluid a day.

So does that mean I need to drink 2 L of water every single day? (For some people that is a lot.)

Well, it certainly wouldn’t hurt, BUT let’s break down the average intake sources of fluid:

Fluid = 500 – 1700 mL
Water in Foods = 800 – 1000 mL
Metabolic Water (water produced during digestion) = 200-300 mL
Total Fluid Intake = 1500 – 3000 mL

So, if I down at least one of my Nalgene water bottles daily, I will make up the rest through food consumption and digestion.  Make sense?

Now – let’s not forget about fluid loss during exercise.  Those of you who are active need to increase your fluid intake!  How do you know how much water you need to replace?  Weigh yourself before and after your workout.  For ever 2.2 lb lost OR gained, drink an additional 1 L to replenish. Cool, huh?

My Goal: 2 -3 L of water a day.

While this certainly isn’t Lauren’s goal of a gallon a day (3.785 L), the 2-3 L will cover my daily needs plus any insensible fluid loss from exercise.

So whatdya say? Are you in?

Posted in aspiration{inspiration}, Dietary Guidelines for Americans, How To, Nutritional Factoid, Wellness | 4 Comments »

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April 3, 2011

Labeling Lingo (Part 2): Free, Low, or Reduced?

by Stephanie

In the last installment of Labeling Lingo, we discussed the difference between Nutrient Claims and Structure/Function Claims.  Before moving on, check that out here.

We are going to dive in a little deeper to the world of Nutrient Claims.

If you remember, Nutrient Claims must follow FDA guidelines.  Yay! That’s good right?! While these claims can help guide you to choosing healthier options, it’s important to always check the label!

Sometimes these Nutrient Claims can trick consumers into thinking a product is better for you than it actually is, so here’s the dirt:

Calories
Free
Low
Reduced/Less
Less than 5 calories per serving
 40 calories or less per serving

Meals or Main dishes: 120 calories per 100 g
At least 25% fewer calories than the appropriate reference food

 

Total Fat
Free
Low
Reduced/Less
Less than 0.5 g per serving
3 g or less, and not more than 30% of total calories from fat
At least 25% less fat than the appropriate reference food

Tricky, tricky:
Remember these calorie-free butter sprays?

Definitely NOT calorie- or fat-free.  The serving size (one squirt) is so small that it sneaks past the FDA definition. If you analyzed the entire bottle, you would find a total of 900 calories and 90 grams of fat. Shocking, isn’t it?
Saturated Fat
Free
Low
Reduced/Less
Less than 0.5 g saturated fat and less than 0.5 g trans fat per serving
1 g or less and 15%  or less of calories from saturated fat
Meals or Main dishes: 1 g or less per 100 g and less than 10% from saturated fat
At least 25% less saturated fat than the appropriate reference food
This is where it gets really scary.  Notice the “less than 0.5 g trans fat per serving” part? Yikes! Not good!  No one needs to consume Trans Fat, EVER!  Ever heard of the phrase, “Hidden Trans Fat?” Well, this is exactly what they’re talking about.
Notice how they sneak in “Per Serving?” It doesn’t mean that there isn’t Trans Fat in the product.
Check the ingredients list for partially hydrogenated oil, shortening, or margarine.
Even “Reduced Fat” items may contain Trans Fat!  
Also, compare the Total Fat with the Saturated Fats.  For instance, if a package reads 2 grams of Saturated Fat, but 5 grams of Total Fat, some of those unaccounted-for grams may come from Trans Fat.
Be cautious when purchasing baked, processed or fried foods.
Cholesterol
Free
Low
Reduced/Less
Less than 2 mg per serving
20 mg or less
At least 25 % less cholesterol than the appropriate reference food
Sodium
Free
Low
Very Low
Reduced/Less
Less than 5 mg
140 mg or less
35 mg or less
At least 25% less sodium than the appropriate reference food

Sodium content can also get tricky.

Remember this guy:

“Reduced Sodium.” Great, yes?  Well, first let’s check out his brother, Hearty Tomato.

The sodium content has been reduced from 690 mg in Hearty Tomato in one cup to 480 mg in Tomato Parmesan.

But who really only has one little cup of soup?

Remember the New Dietary Guidelines?  Most Americans should aim to reduce their sodium intake to 1,500mg.

Add a few crackers on the side, and you’ve reached your sodium intake for the day!

If you really want to reduce your sodium intake, look for Low or Very Low Sodium on the label.

Sugars
Free
Low
Reduced/Less
Less than 0.5 g per serving
Not defined.  May not be used.
At least 25% less sugars than the appropriate reference food

Low sugar may not be used on labeling, but it’s possible to find “Lower Sugar” which is synonymous with Reduced or Less.

Also, be careful for “No Added Sugar” or “Unsweetened.” These terms mean that no sweeteners or sugars were added during the processing of the food item.  It does not mean that there is no sugar in that product.

Oh boy. That’s enough for the ole’ brain for tonight. Time to decompress.

And…

GOOD LUCK ON MATCH DAY SENIORS!!!

Posted in Dietary Guidelines for Americans, label lingo, Myths | 2 Comments »

March 5, 2011

Did you know…

by Stephanie

…that there are brand new set of Dietary Guidelines for Americans?

Cover of the 2010 Dietary Guidelines for Americans. Click to download.

I encourage you to check them out.  There is a lot of interesting information in there.  For example, in the United States, “74 percent of men and 64 percent of women are overweight or obese.”  Pretty scary, huh?

Here are some more quick facts for you:

  • 81.1 million Americans (37 percent of the population) have Cardiovascular Disease
  • 74.5 million  (34 percent) have Hypertension
  • 24 million (11 percent), ages 20 years or older have Diabetes (the majority being Type 2)
  • 78 million (25 percent)  ages 20 years or older have Pre-Diabetes
  • Almost one in two men and women have will be diagnosed with Cancer in their lifetime
  • One out of every two women, and one out of every four men will have an Osteoporosis-related fracture in their lifetime

And did you hear about Blair River?

Blair River, 29, of Mesa, Ariz. Blair, a 575-pound man gained a measure of fame as spokesman for the Heart Attack Grill in Chandler, Ariz.

So sad.  All I can think is, “This could have been prevented.”

I don’t mean to be all depressing and morbid, especially in one of my first few blog posts, but this stuff is important! I don’t know about you, but it makes me want to do something!  To help somebody! Even if it’s just one person. Man, it feels so good to live healthfully.  My wish is to guide others towards this way of life and to help people see the benefits in choosing a nutritious meal over a “triple by-pass burger.”  Now don’t get me wrong, a burger is a delicious thing, but not in excess.  This whole situation reminds me of a quote, “I won’t trade short term pleasure for long term gain.”  Too bad someone didn’t remind poor Blair River of that sooner.

No go and be healthy, dear readers.  Tomorrow is new day and another chance to live life to it’s absolute best.

Posted in Dietary Guidelines for Americans | Leave a Comment »

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