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What Does the Nutrition Label Mean?
Nov 13th
Do you find yourself struggling to decipher the facts on your nutrition labels? Here is a quick run-down of exactly what those terms are, and what they mean for your health.
THE FRONT
Food product packaging often makes claims such as, “reduced fat,” “heart healthy,” and “high in calcium.” However, food companies cannot utilize these terms unless it meets the specific (or sometimes not so specific) criteria for that claim. Here are some examples:
- Healthy: The food is low in fat (especially saturated fat and trans fat, which have been linked to heart disease) and has limited amounts of cholesterol and sodium.
- Free (for example, sugar-free): The food contains only tiny amounts of fat, saturated fat, sodium, sugar, cholesterol, or calories per serving. The ingredient may exist, just not in a significant quantity when the food is eaten in the suggested serving size.
- Lean: In terms of beef, poultry, and fish, LEAN means the product has less than 10 grams of fat, fewer than 4 grams of saturated fat, and less than 95 milligrams of cholesterol per serving. EXTRA LEAN meats go even further than that, just be sure to check the sodium content.
- Reduced (for example, reduced fat): One serving has 25 % less fat, saturated fat, sodium, sugar, cholesterol, or calories per serving than the regular version of the food.
- Light (or lite): One serving has 50 % less fat or one-third fewer calories than the regular version of the food.
- High in/Good Source of: means a single serving contains 10 to 19% of the Daily Value for a nutrient.
THE BACK
The listed Calories are calculated based on the total grams of fat, carbohydrates, and protein found in a serving of a particular food. It is important to note that the “percent daily value” of calories given on a label is calculated based on a 2,000 calorie diet, which may differ from your needs.
Total Fat tells you the total amount of fat in a serving of the given product. Saturated and unsaturated fat will always be on the label, as they are unhealthy and should be consumed minimally. Mono and polyunsaturated fats may be listed, but the FDA does not require they be listed as are considered healthy and do not pose potential cardiovascular risk. To determine the amount of healthy fats use this equation: Total – (saturated + trans).
The daily recommended range for calories from fat is 20-35%, with less than 10% of daily intake coming from saturated and trans fats. Diets high in saturated and trans fats increase the risk for cardiovascular disease.
Sodium tells you how many mg of sodium are in a serving of the given product. Diets high in sodium can increase the risk of cardiovascular and kidney disease, particularly among individuals that already have risk factors such as hypertension, chronic kidney disease, diabetes, and/or high cholesterol. For healthy adults, it is recommended that you consume no more than 2500mg of sodium per day. For those with any of the previously mentioned pre-existing risk factors, it is recommended that they consume no more than 2000mg per day.
Cholesterol does not contribute any calories to the diet, but plays many important functions within the body. The human body actually makes it’s own cholesterol and does not need to get any from the diet. Excess cholesterol in the blood stream has been linked with incidence of cardiovascular disease. For these reasons, it is recommended that dietary cholesterol intake be limited to ≤300mg per day.
Carbohydrates are the primary source of calories in the diet. It is recommended that 50-65% of calories come from carbohydrates with the majority of these being complex carbohydrates (starches) and from natural sources such as fruits and vegetables. Getting carbohydrates from whole grains, fruits, and vegetables will help in reaching your daily fiber goal. Although the label does not tell you if you are getting insoluble or soluble fiber, it does tell you total fiber. It is recommended that healthy adults consume 25-35gms of fiber every day.
“Sugars” does not necessarily refer to refined sugars. All simple carbohydrates will be included in the grams of sugar reported on the food label. Although refined sugar is a simple carbohydrate, other simple carbohydrates include fruit, honey, agave nectar, and cane sugar.
Protein is necessary in the diet to maintain and build tissues in the body such as muscle, hair, and nails. It is recommended that 10-25% of all calories consumed should come from protein.
You can find more information on healthy diets on the USDA’s website: http://www.choosemyplate.gov/
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Brittany Crim is a registered and licensed dietitian. She has worked in hospitals as both a renal and general dietitian. Brittany has extensive weight management experience, including an internship at the Cooper Institute in Dallas, TX. She has a strong fitness background as well as more than 9 years of experience as a certified personal trainer and has a core belief that the concept of health encompasses all aspects of fitness: in particular physical activity and proper nutrition. She completed her BS in Clinical Nutrition at the University of Texas Southwestern Medical Center. Upon graduation, she went to The University of Alabama to complete her MS in Human Nutrition. While at The University of Alabama, Brittany started the nutrition services department at the University Recreation Center. Her experiences in Alabama involved implementing weight loss programs, individual nutrition counseling, personal training, as well as nutrition consults for various athletic departments. She then continued her education at The University of Texas in Austin where she is currently pursuing her PhD in Health Behavior and Health Education. Brittany took a position at the Fitness Institute of Texas, an organization within the Department of Kinesiology and Health Education at The University of Texas. At the Fitness Institute of Texas, Brittany founded the nutrition program and currently oversees all nutrition operations, including multiple weight loss programs.
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com.
Improving your Bone Health
Jun 20th
This week we’re joined by Hannah Calvert of the Fitness Institute of Texas (FIT) to share her expertise on bone health and how you can improve the health of your bones. For more information about FIT and how to get your bone density measured with a DEXA scan, visit them online at here (plus, MyFitCard members receive a special discount on testing services! Learn more about that here).
What Are You Doing For Your Bone Health?
According to the World Health Organization, Osteoporosis is one of the top 10 most prevalent and economically costly chronic diseases. It is estimated that 1 in 2 women and 1 in 5 men over the age of 50 will suffer from a broken bone as a result of osteoporosis.
What is Osteoporosis?
Osteoporosis is a condition characterized by low bone density. Low bone density leaves bones fragile and highly susceptible to fracture from minimal trauma.
Why does Osteoporosis occur?
The growth and breakdown of bone are processes that are constantly occurring in our body. During childhood and adolescence, bone formation is high and breakdown is low. However, as we age, bone breakdown begins to exceed bone growth. This is especially true in postmenopausal women due to decreases in the hormone estrogen, which helps protect bone density.
What Can I Do to Prevent Bone Loss?
It is difficult for adults to increase bone density significantly, especially those over 40. However, prevention of further losses in bone density is very important. Physical activity and diet are the most accessible means to decrease the rate of bone loss. These are ways to positively impact bone density:
- Engaging in impact activities such as jumping and running (loading bones more than normal activities of daily living such as walking)
- Weight training – the higher the intensity (more load), the better for bones
- Maintaining an adequate intake of Calcium and Vitamin D – See table below
- Pharmacological treatments or surgical interventions are options that may be recommended by your doctor
- Extreme dieting (high caloric restriction over a long period time) can negatively impact bone density
- Smoking and excessive alcohol intake can also negatively impact bone density
Childhood (pre-puberty) is the best time to build up bone mass. Children who participate in sports, especially high-impact sports, have greater bone density than their sedentary peers. Evidence also shows that active children tend to have greater bone density as adults.
How Can I Get My Bone Density Measured?
The most common method of measuring bone density is by dual-energy x-ray absorptiometry (DEXA). The DEXA scan measures bone density at the hip and spine because these areas are most predictive of fracture risk. A bone density scan is generally prescribed by a primary care physician and is available at many medical clinics and hospitals.
When Do I Need to Get My Bone Density Checked?
A DEXA is recommended for all women over the age of 65, postmenopausal women who have frequent fractures or family history of osteoporosis, and individuals with hyperparathyroidism or receiving long-term steroid therapy.
General Recommendations
High impact weight bearing activities are ideal for building bone density in individuals without orthopedic limitations. A well-rounded training plan including cardiovascular and weight training programs is most appropriate. High impact activities such hopping, skipping, running, and plyometrics are good for bone density and can increase cardiovascular fitness. Low impact activities such as cycling, swimming, and elliptical do not aid in bone density maintenance but are still good for cardiovascular health. Strength training also plays an important role for maintaining good posture and balance to prevent falls in addition to positively impacting bone density. The best time to impact bone density is pre-puberty, but adults can help their bones by preventing major losses in bone density.
Facts have been cited from the American College of Exercise Advanced Health & Fitness Specialist Manual.
Dietary Reference Intakes (DRI) for Calcium and Vitamin D Across the Lifespan
Source: Food and Nutrition Board, Institute of Medicine, National Academy of Sciences, 2010. *Adequate Intake (AI) Value
Definitions: mg = milligrams; IU = International Units
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Hannah Calvert is a graduate student at UT Austin working on her Master’s in Kinesiology. She earned her B.S. in Exercise Science at Indiana University and has been an ACE certified personal trainer for three years. She currently works at the Fitness Institute of Texas performing fitness assessments and teaching exercise classes in their weight loss program.
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Perk alert! MyFitCard holders receive the Longhorn Rate (a $15 savings) on all fitness tests offered at the Fitness Institute of Texas including: DEXA body composition scans, RMR testing, Aerobic Fitness Testing and Nutritional Services! Must present MyFitCard at time of purchase. Cannot be combined with other offers. MyFitCard gives you deals and discounts, like this, at fitness businesses all over town. Get your MyFitCard today!
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com
Fit Mom, Healthy Baby
May 7th
Leeann Marcie of the Fitness Institute of Texas with her son Luke
Staying fit throughout your pregnancy and beyond / By Chrissie Jarrell & Natalie Yerkovich
Find this article online and in print in the May 2012 issue of Austin Woman Magazine.
Fitness is about more than just working out, especially for expecting and new moms. This month, we brought together four experts on women’s health and fitness to give you a well-rounded look at what it means to be fit and healthy during pregnancy and after birth. Every woman and every pregnancy is different, so consult your obstetrician before starting anything new while pregnant or nursing.
HEALTH
Dr. Jen Mushtaler, FACOG Founder of Capital Ob/Gyn Associates of Texas
Pregnancy is a wonderful opportunity for women to embrace their health and the health of their unborn child. Here are a few guidelines to make sure your fitness routine is healthy for mom and baby:
- Most women who have been exercising regularly prior to pregnancy can and should continue during pregnancy.
- In general, it is recommended to include at least 30 minutes of aerobic exercise four to five days per week. Anaerobic exercise can compromise blood flow to a developing baby and should be avoided.
- Pregnant women experience a shifting of their center of gravity during pregnancy that may alter balance. Select fitness activities that pose a low risk of falling.
- Women can sunburn more easily during pregnancy and bad burns can be dangerous for mother and baby. Be sure to apply sunscreen before exercising outdoors.
DIET
Jess Kolko, RD, LD Healthy-eating registered dietitian and culinary educator at Whole Foods Market’s global headquarters; Co-founder of the Nutrition Hotline
Nutrition is a key component to your overall health during pregnancy and after birth. Here are some important things to consider:
- A common misconception is once you’re pregnant you are eating for two. However, during your first trimester, your calorie needs do not change. Calorie needs are increased in the second and third trimesters by about 300 calories. Three hundred calories is about a cup of brown rice topped with three-fourths a cup of black beans per day—a lot less than you may think.
- Calcium needs increase during pregnancy to about 1,200 milligrams per day. It is important to get enough calcium so that your bones stay strong to reduce your risk for stress fractures from exercise both during and after pregnancy.
- A cup of coffee or two is OK and sometimes the saving grace of any athlete. Just don’t go overboard. A cup is 7 to 8 ounces of brewed coffee, not a 24-ounce latte.
- Eating for two really happens when we are breastfeeding. A woman needs 600 extra calories a day to keep up with milk production. Try having something small like a piece of fruit at each feeding to keep up with baby’s demands.
- Stay hydrated! Fluid needs increase during breastfeeding. If you are getting back to your regular exercise routine, breastfeeding and living in Texas, keep a water bottle full and nearby at all times. Adding a low-calorie, naturally sweetened electrolyte supplement (like U from nuun) to your water on occasion can be helpful as well to maintain electrolyte balance in the body.
BODY
Dr. Laurie Buob, MS, DC, FASA Founder and physical therapist at Austin Family & Sports Chiropractic
Your body will change during pregnancy due to weight gain and hormone changes. This can mean changes in body alignment, flexibility and body dynamics. Here are a few changes you may experience:
- The force to the joints in your body can increase by up to two times. Swimming and water workouts are great, especially during the third trimester, because they decrease the load on all your joints.
- The laxity (or flexibility) in your joints increases due to the hormone relaxing. This allows your tissue to stretch and increases your tendency for injuries like ankle sprains, and creates instability in the lumbar and cervical spine. Be sure to wear comfortable shoes with ankle and arch support to prevent injuries.
- The anterior tilt of your pelvis will increase, which increases the use of your hip extensors, abductors and ankle muscles. If you are having back, pelvic, hip or other pain that is affecting your activity of daily living, ask your OB for a recommendation to see a physical therapist or chiropractor. Chiropractic care can help you to maintain a healthier pregnancy; control symptoms of nausea; reduce time of labor and delivery; relieve back, neck and joint pain; and prevent a potential cesarean delivery.
FITNESS
Julie Drake, operations manager; Leeann Marcie, business director, Fitness Institute of Texas
Drake and Marcie continued to exercise throughout their pregnancies. Here are a few tips on exercising safely and effectively:
- During pregnancy, your pelvis can tip to counterbalance the load. This tightens the hip flexors and lower back muscles and weakens your hamstrings. Doing exercises to stretch or strengthen these muscles helps prevent back pain and keeps your core strong. Muscles to stretch: low back, hip flexors, chest, quads (avoid over-stretching). Muscles to strengthen: glutes, hip extensors, hamstrings, upper back, pelvic floor.
- After delivery, get doctor’s approval before you start exercising. Generally light to moderate aerobic exercise, such as walking, is safe after four to six weeks.
- Start over with your weight-training routine. Begin with one set of 10 to 15 reps of eight to 10 exercises, one to two days a week.
- Take it easy on your abs. Your abdominal muscle that runs from your breast bone to your pelvis has been stretched and weakened for nine months. Start with exercises like planks, and progress to crunches slowly.
FIT MOM RESOURCES:
- The American College of Obstetricians and Gynecologists: exercise guidelines acog.org
- Fitness Institute of Texas: programs and body testing edb.utexas.edu/fit
- GoTribal: podcast by Dr. Mushtaler about endurance athletes and pregnancy gotribalnow.com
- Pure Barre: “New Moms Bounce Back” program purebarre.com
- Kula Yoga Center: prenatal and parent and infant yoga classes austinkulayoga.com
- Mama Baila: pre- and postnatal dance classes mamabaila.com
- MyFitList: find fitness groups for moms, women only, and mom and baby myfitlist.com
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Chrissie Jarrell and Natalie Yerkovich, the gals who created myfitlist.com, do the grunt work for you. Well, the organizational grunt work, anyway. They work hard to connect people with the fitness groups, information and resources they need so they can grunt, sweat and tone to achieve their personal goals.
Read the fun and inspirational fitness articles by the creators of MyFitList, every month in Austin Woman Magazine. This article can be found in the May 2012 issue on stands and online now!
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com
New Fit Businesses Join MyFitList
Mar 24th
MyFitList brings together information about hundreds of fitness businesses across Austin, making it easy for you to find the perfect fitness match!
We wanted to welcome and highlight the latest businesses to join the MyFitList Community. Be sure to check out them out – you might find exactly what you’ve been looking for!
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Affordable Austin Fitness: We want to Get Fit, Be Fit, or Stay Fit, and we love doing it outdoors with other people. It’s the best of Bootcamp, CrossFit, & Ciruit-Training! Read More >>
Down Dog Fitness: Down Dog Fitness provides fun, challenging outdoor boot camps, yoga and personal training through small classes in a positive, supportive environment. Read More>>
Fit to the Core: The first and only AntiGravity® Yoga studio in Texas! AntiGravity® Yoga is a fitness regime designed to increase one’s overall health and physical agility while having fun and creating beauty in an AntiGravity® Hammock. Read More>>
Fitness Institute of Texas: UT’s Fitness Institute of Texas offers a wide range of fitness testing, nutritional, weight loss and corporate wellness services. Read More>>
See Jane Paddle: Women’s only paddling trips and clinics led by local female marathon canoe racers. Women of all ages, fitness and experience levels are weclomed! Read More >>
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