How to read the food labels CORRECTLY! Diet Essentials Part 2



Reading the food labels is the number one habit you have to develop if you’re aiming at pursuing a healthy life-style. It is something that has to be incorporated in your every-time shopping activities. Some products might seem healthy and light, but due to your lack of knowledge you are putting your diet in danger.

Please note that I reinforce the statements I make with popular magazine articles (Women’s Health for instance) and online research, since my aim is to provide accurate information for you.

Today we are going to close your knowledge gaps for good, and you’re never going to make the most common mistakes – EVER, AGAIN!

Rule # 1: “Avoid reduced fat or fat free foods”. The belief that reduced fat/ fat-free foods will help you stay skinny is as untrue as Beyonce’s wooden teeth – really…First of all, good fat – DOESN’T make you fat. In fact, fat-free products normally contain a lot of other supplements such as sugar and sweeteners in order to compensate for the lack of taste. This boosts the carbohydrate content of the product – the one you actually HAVE to look at. There is as well a distinction between “good fats” and “bad fats”. Good fats are beneficial for your body and can be found in nuts, oils, seeds, fatty fish and soy-milk.

You’re probably already getting an idea of what foods may possibly fall under the category “bad fats” – burgers, fries, doughnuts, chips, and anything else that leaves greasy spots on your fingers. YES, AVOID THEM – no discussion about that.

Rule # 2: “Always look at the sugar percentage”. Almost every product has the sugar content labeled in percentages as in 30%, 15% and occasionally it is represented in grams as well. SUGAR – this is what we want to avoid as much as possible in our healthy diet. In case you have your favorite product (strawberry jam for instance), I recommend choosing the alternative that has the least sugar content. This is especially possible due to abundant  food alternatives in the supermarkets – compare and inspect your choices.

Rule #3: “ALWAYS look at the CALORIES”. I cannot stress this enough since they are those little creatures that make you fat! Nearly every food item that has more than 250-300 calories per 100 grams, is NOT diet food (even if you have just a little bite of it)! Nuts and seeds are an exception and I still don’t recommend eating more than 20g of them per day. And of course eating foods that already have 150-200 calories per serving (25 grams) is just a crime! If you’re on a diet, you shouldn’t eat more than 400 to 500 calories per entire meal, and I explain it pretty well in my  article: (check it out if you’re curious).

Rule #4: ” Do NOT believe the 2000/2200 average daily calorie intake for women and men”. Many of the food products illustrate a percentage off the 2000/2200 daily calorie intake for women and men. This is my friends – a terrible generalization! It is attempting to state that if an average woman follows the 2000 calorie diet on her daily basis, she is not going to gain weight – this is wrong. Let’s look at this average woman a little closer. In order to eat 2000 cals a day and NOT gain weight this average woman should: weigh 70kg (154.3 Ibs), be 176cm (5 foot 9) tall, and train 1 to 3 days a week. Is this really average? I don’t think so! So don’t trust this, compile own daily calorie needs here: and stop believing the food labels!

Rule #5: “Avoid foods with a tremendously long expiry date”. Just think for yourself- if your cookies can last for 2 years without losing their smell, taste and color, how can they possibly be healthy? They are stuffed with stabilizers, taste and smell enhancers that usually appear on the food labels as: E234 – E450 – E560 – E753 – EEnourmous amount of chemicals – don’t buy it! Search for alternatives that have the shortest expiry date and the least amount of “E’s” or, preferably – none. Even if they cost more – your health is priceless!

I would say, this is pretty much it! These are the basics that should already rescue you from a big bunch of calories!

If you consider that I’ve missed out on something, let me know! I’ll be more than glad to add it into my article! Thank you for your attention and see you later for more helpful info!



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