Read and Understand Food Labels Effectively

Reading and understanding food labels can be straightforward once you know what to look for. Here’s a guide to help you navigate them effectively:

1. Start with the Serving Size: Check the serving size at the top of the label. All the nutritional information is based on this amount, so adjust accordingly if you eat more or less.

2. Understand Nutritional Facts:

   • Total Fat: Look for saturated and trans fats; aim for lower amounts.

   • Cholesterol and Sodium: Keep these within recommended limits, especially if you have heart health concerns.

   • Total Carbohydrates: This includes fiber and sugars. Aim for higher fiber and lower added sugars.

3. Check the Ingredients List: Ingredients are listed in descending order by weight. If sugar or unhealthy fats are near the top, consider alternatives.

4. Look for Key Nutrients:

   • Dietary Fiber: Aim for at least 3 grams per serving.

   • Protein: Important for muscle health; check if it's sufficient based on your dietary needs.

   • Vitamins and Minerals: Look for percentages of daily values (DV). Aim for foods high in essential nutrients.

5. Daily Value Percentages: The % Daily Value helps you understand how a food fits into your daily diet. A DV of 5% or less is low, while 20% or more is high. Use this to assess if a food is nutrient-dense.

6. Watch for Health Claims: Be cautious with terms like "low-fat" or "sugar-free." They can be misleading. Always check the ingredient list and nutritional content.

7. Know What to Avoid: Be mindful of high sugar content, artificial ingredients, and long lists of unrecognizable additives.

8. Use Apps and Resources: Consider using apps that help you scan barcodes and give more detailed nutritional information and healthier alternatives.

9. Practice: The more you practice reading labels, the easier it will become. Compare different products to see which ones are healthier options.

By following these steps, you can make more informed choices about the foods you buy and improve your overall diet.

Let’s Get Real: Whose Got The Time?

Reading ingredients, checking sources, trusting companies, making sure your favorite brands did not change on you…… And yes, the list of course goes on. Who has the time? Many of you have families, working 40+ hours a week. Many of you have health restrictions or financial restrictions. So how possibly can you fit everything in?

Eating healthy on a budget is possible with some strategic planning and smart decisions. Here are some tips to help you maintain a nutritious diet without breaking the bank:

1. Meal Planning: Plan your meals for the week ahead of time. This will help you create a shopping list with only the items you need, reducing impulse buys and food waste.

2. Buy in Bulk: Purchase items like rice, beans, oats, and frozen vegetables in bulk. Buying larger quantities usually comes with a lower price per unit, saving you money in the long run.

3. Seasonal Produce: Opt for fruits and vegetables that are in season as they tend to be less expensive and more flavorful. Consider buying from local farmers markets or signing up for a community-supported agriculture (CSA) program.

4. Protein Alternatives: Incorporate plant-based proteins like beans, lentils, tofu, and eggs into your meals as they are typically more affordable than meat or fish.

5. Cook at Home: Eating out can be costly and often less healthy. Cooking at home not only saves money but also allows you to control the ingredients in your meals.

6. Limit Processed Foods: Processed and convenience foods are not only more expensive but also tend to be less nutritious. Opt for whole ingredients and cook from scratch as much as possible.

By following these tips and being mindful of your food choices, you can enjoy a healthy diet without straining your budget.

Foods: Common Words used as Marketing Tactics

This bit of info can help you spot common words used as health washing, marketing tactics. (What is health washing?)

When it comes to food and product marketing, companies often employ specific terms to appeal to consumers' health-conscious preferences. This practice, known as health washing, involves using language that implies a product is healthier or more natural than it actually is. Some common words used in health washing marketing tactics include:

• Natural: This word suggests a sense of wholesomeness and healthiness. However, the term "natural" is not regulated and can be misleading as many products labeled as natural may still contain artificial ingredients.

• Organic: While products labeled as organic must meet certain standards set by regulatory bodies, the term can be misleading if consumers assume organic means healthier. Organic products can still be high in sugar, salt, or fat. Additionally, Organic produce may still use some toxic pesticides, which present a separate health issue.

• Clean: The term "clean" has been popular in recent years to imply simplicity and healthfulness. However, there is no official definition of what constitutes a clean product, making it a vague and potentially deceptive term.

• Superfood: This marketing term is often used to describe nutrient-rich foods with supposed health benefits. While some superfoods are indeed nutritious, the term can exaggerate their actual health properties and lead consumers to believe they are a cure-all.

• Image/Marketing: Simply because a brand adorns itself with peaceful images, does not mean they follow through in reality. A company like Chobani is an appropriate example. (Image 1) The imagery they create is peaceful and serene.

  Although, this brand creates the feeling of nature and easy living, this can be deceiving.

  Chobani Strawberry Greek Yogurt Ingredients:

  Cultured nonfat milk, strawberries, cane sugar, water, fruit pectin, natural flavors, guar gum, locust bean gum, fruit and vegetable juice concentrate (for color), lemon juice concentrate.

The ingredients in bold above are not wholesome &/or are not great to eat often. The added sugar is an ingredient you’d want to avoid. Being selective about eating added sugar is of importance for a healthy diet. The sweet danger of sugar.

Or, like Natural flavors, which component need only have a portion of an original substance to call it a “natural flavor”. This leaves the consumer uncertain of what’s completely in their foods. (I will make a future post concerning the remaining ingredients listed above)

FDA Definition of Natural Flavoring

(3) The term natural flavor or natural flavoring means the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional. Natural flavors include the natural essence or extractives obtained from plants listed in §§ 182.10, 182.20, 182.40, and 182.50 and part 184 of this chapter, and the substances listed in § 172.510 of this chapter.

Consumers should be wary of these, and similar terms used in marketing and focus on reading ingredient lists, nutrition labels, and conducting research to make informed decisions about their purchases. Remember you are trying by reading this! You can learn a bit more everyday about what is best for YOUR health!

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Processed Foods. The Good, the Bad, the Balance!

What are processed foods, and are they good or bad for you? That is the question we will be answering today.

Processed Foods: Explained and Evaluated

Processed foods refer to food items that have been altered from their original state through various mechanical or chemical processes. These alterations are made to improve taste, extend shelf life, or enhance convenience. While the term "processed foods" often carries a negative connotation, it is crucial to approach this topic objectively and consider both the pros and cons. So, are processed foods good or bad for you? Let's explore this further.

The Good

1. Convenience: Processed foods provide convenience, especially in our fast-paced lifestyles. These readily available options require minimal preparation time, making them popular choices for quick meals or snacks.
2. Safety and Preservation: Certain processing techniques, such as pasteurization or canning, help to eliminate harmful bacteria and lengthen the lifespan of food products. This can contribute to improved food safety.
3. Necessary: Some processed foods are created to bring health and happiness into your life. These items cannot take form without processing. Examples of this are; kimchi, sauerkraut, pickles, yogurt, bread, cake, and many more! As long as these items are made with real ingredients, they are delicious and/or healthy for you!

The Bad

1. Nutrient Loss: Processing can strip away essential nutrients from foods. Heat, light, and chemical processes involved in manufacturing can degrade vitamins, minerals, and antioxidants present naturally in food items. Additionally, processing often removes or alters dietary fiber, which is important for digestive health.
2. Added Sugar, Salt, and Fat: Processed foods are often high in added sugars, salt, and unhealthy fats. These ingredients are commonly used to enhance flavor, extend shelf life, and make food more palatable. Overconsumption of these components can contribute to several health issues, including obesity, diabetes, and heart disease.
3. Potentially Harmful Additives: Many processed foods contain preservatives, artificial colors, flavors, and other additives. While these substances are generally recognized as safe by regulatory bodies, some individuals may have sensitivities or allergies to certain additives. Moreover, the long-term effects of some additives are still under investigation.

The Balance

The key lies in moderation and informed choices. Not all processed foods are equally detrimental to health. Opting for minimally processed foods, such as frozen fruits and vegetables or canned legumes without added ingredients, can be a healthy and convenient option.
Reading food labels is vital. Look for options with fewer additives, lower amounts of added sugars, salts, and unhealthy fats. Prioritize foods that contain familiar, whole food ingredients and include a variety of nutrients in their natural form.
Ultimately, consuming a well-balanced diet that focuses on whole, unprocessed foods should form the foundation of our nutritional choices. But incorporating some processed foods in moderation can be a reasonable approach as long as we are mindful of their contents and make conscious decisions based on our individual health needs and goals.
To sum up, while processed foods can provide convenience and safety benefits, the potential loss of nutrients, high levels of added sugars, salts, unhealthy fats, and additives should be considered. Striving for a balanced approach and being aware of the quality and quantity of processed foods in our diet is essential for maintaining overall well-being.

What's in a Snack - Beet Crackers

I can not help but notice what is considered a snack now a days, chips, cookies, candy bars, (sugar)

granola bars... 

I love sweets as much as the next but there are a few hang ups with most of these guys. These are overly processed 'foods' leave you with empty calories and little to zero nutrition.

Next time you get crabby towards your co-workers right before lunch, you can blame your mid-morning snack! OR

EAT this...

 Trader Joe's 3 Seed Beet Crackers!

These bad boys are SO good! And made to be good for you. They do not taste like a 'health snack', they are simply healthy and delicious.

These yummy beet crackers can also help maintain your energy and contain the crabby beast within.

They are also great for kids. The size and color will attract them, the taste and nutritional value will keep them coming!

You can always pare these treats with hummus, cheese, tomato, salsa...

Just remember to look for REAL food ingredients in those parings, like whats in this product! (Post name: Common Ad Fairy-tales)

 Priced at only: 1.99$

 INGREDIENTS:  WHITE CORN, CORN OIL AND/OR SUNFLOWER OIL, BEET POWDER, BLACK SESAME SEEDS, FLAX SEEDS, PAPRIKA, CHIA SEEDS, ONION POWDER, SEA SALT.

MAY CONTAIN TRACES OF MILK, SOY.

Every Body Likes Health

Thanks for entering this corner of the internet. I have so much joy knowing people will benefit from a few researched words.

I would like all readers to keep in mind, G.B.Values every step in the direction of health. The site is here, not to overwhelm, but to give a starting point for anyone looking to clean up their act. (I do tend to deliver 'mom/pop' jokes on the reg... Hope you can dig it.)

The goal here is to bring free education to everyone. All people should know what is going in and on their bodies, to at least make educated/informed decisions. You and your family can use G.B.values as a way to bring new found happiness to your life.

Please feel free to email us at, genuinebenevolence@gmail.com with any questions or recommendations to make the site better for you! Or tell us what you want to learn about next!

 Remember, no matter who you are or where you're from, Every Body Likes Health!

Whats in a Meal - Hilary's Veggie Burgers

This burger is delicious and a great alternative to beef or meat products, even if you’re not a vegetarian or vegan! I love staking a veg mountain; tomatoes, arugula, pickles, dragon peppers.

Find your favorite combinations on their site!

https://hilaryseatwell.com/blogs/recipes/roasted-veggies-and-smoked-mozzarella-burger

Ingredients:

Cooked Black Beans (Water, Black Beans), Cooked Whole Grain Millet (Water, Millet), Faba Bean Protein Concentrate, Expeller Pressed Canola Oil, Sweet Potatoes, Red Pepper, Kale And/Or Spinach, Yellow Pepper, Potato Starch, Ground Flaxseed, Sea Salt, Chile Powder (Ground Chile Pepper, Salt, Cumin, Oregano, Garlic), Dried Minced Onion, Lime Juice Concentrate, Granulated Garlic.

Key ingredients you might not know:

Cooked Whole Grain Millet (Water, Millet):

Panicum miliaceum L. millets are small-grained cereals which originate from the grass family. Please take the time to learn about this super ingredient!

http://www.ejfa.me/index.php/journal/article/view/981/712

Faba Bean Protein Concentrate:

This vegan source of protein can be a welcome ingredient in your everyday life.

Warning- if you have G6PD deficiency, eat with caution or/and consult a doctor before consumption.

Expeller Pressed Canola Oil:

Expeller pressed is a process that gives you a heatheier alternative when choosing oil.

http://www.centrafoods.com/blog/what-does-expeller-pressed-canola-oil-mean

Lime Juice Concentrate:

The label does not state if any additives are included in their Lime Juice Concentrate. (Further research to come).