Outsmarting Nutrition Labels: Part 1 (of 3)

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I’m going to embarrass my husband. Recently he remarked that he just doesn’t get why Nature’s Valley granola bars are so high in calories. At close to 400 of them a package, why not have a candy bar?

Not the greatest image, but can you tell what he was doing wrong?

What We Eat: Nature's Valley Bar Nutrition LabelThe info listed on the label is for two bars, not for one as he assumed. He doubled the calories because he finished the package. Not necessary.

Okay. I’ve always known that nutrition labels are tricky. But if someone who is incredibly smart, good with numbers and married to a dietitian still doesn’t get it, we’ve got a problem. Even my clients who claim to be 100% confident in their label reading skills are typically missing one or two important points. For the average consumer – and by that I mean anyone without an RD, MS or PhD in nutrition next to his name – labels stink.

First, there is the serving size issue. Sometimes, what looks like a single serving food item actual contains two or more servings according to the nutrition label. Then there is the matter of deciding what we should even care about. How many calories are “too many”? Should we be concerned about total fat? Total carbohydrates? Sugar? It’s no surprise that most of us just ignore the label altogether.

But my plea to you is this: Don’t. While most of the healthiest foods – fruits and vegetables as well as nuts, grains and beans from bulk bins – don’t have nutrition labels to begin with, it’s inevitable that at least a few packaged foods end up in most of our grocery carts. Nutrition labels allow us to make informed decisions about whether that food is worthy of our bellies. Unlike most of the meaningless front of label packaging (All Natural!, Made with Whole Grain!, etc.), nutrition labels give us the power to see through the BS. They are especially useful in helping us decide between similar products.

So in my next two posts, which I’ll share over the remainder of the workweek, I’ll discuss the nuts and bolts of nutrition label reading including extra detail for those who are interested, and provide a chart showing what you should pay attention to within particular classes of food. For example, saturated/trans fat and sodium are important to consider when comparing snack foods like crackers, pretzels, etc., while fiber and sugar content should be more of a focus when comparing cereals.

Until then, do a little prep work by taking a look at food labels on your daily breakfast cereal, favorite office snack, etc. Share what kind of label your looking at in the “Leave a Reply” section below and what information you use on the label to decipher its health value. I’ll provide feedback and perhaps your label will be featured in one of the two remaining nutrition panel posts.

 

Set Yourself Up for Success the SMART Way

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What We Eat - Finish LineWhile no two clients are alike, I typically notice a recurring theme the first time I meet with people: frustration and disappointment resulting from one or more failed attempts towards their health goal.

“My new year’s resolution was to eat better, but I fell off the wagon in mid-January. I always do that.”

“I’ve been trying to lose the same 25 pounds for at least ten years.”

“I’d like to cut out sweets, but I haven’t been sticking with it. I have no willpower.”

Phrases like these allow me to pinpoint one major issue right away; it’s not a shortcoming in my clients causing them to struggle, it’s their goals! Enter the concept of SMART goals.

Many are familiar with using SMART goals in the corporate setting, but they shouldn’t be limited to the boardroom. They provide detailed directions about how a goal is going to be achieved.  For those who haven’t heard of the concept, SMART is a pneumonic standing for Specific, Measurable, Attainable, Relevant and Time-bound. Let’s break each of these attributes down.

Specific. A goal is specific if it answers at least a few of the W questions:

  • What do I want to accomplish?
  • Who is involved?
  • Where is it taking place?
  • When will it happen?
  • Why is it important?

Measurable. A goal is measurable if you know definitively whether you’ve achieved it.

Attainable (aka realistic). A goal is attainable if it is something you realistically feel you can accomplish. This is where you need to be honest with yourself. If my client who’d like to eliminate sweets currently finishes most meals with dessert, and snacks on candy in between, is going cold turkey the best first step? My favorite mantra here is perfection is the enemy of progress. Create a series of SMART goals that move you in the right direction and you’ll get there eventually.

Relevant. A goal is relevant if it fits you and your lifestyle. Forget about what people tell you should do, what is it that you can do now? Also make sure your goal will help you achieve the outcome you want. For instance, if you’d like to lose weight and maintain your weight loss, a SMART goal to do a three day juice cleanse is probably not the answer.

Time-bound. When a goal is grounded in a timeframe, there is a definitive point at which you know whether or not you’ve achieved it. This creates a sense of urgency.

It’s also important to note here the difference between goals and outcomes. Goals are action-oriented. Outcomes are simply endpoints. For instance, my client who has not been able to lose 25 pounds might be struggling because weight loss is an outcome. Multiple SMART goals for exercise and diet change will get him there.

Example 1: ” I will swap the free chips that come with my sandwich at lunch with the free apple or carrot sticks Monday through Friday.”

Example 2: “I will take the stairs rather than the elevator every time my destination is less than three stories up.”

So if you’re wellness goal has been setting you up for failure, say it now, and say it with confidence: “It’s not me, it’s definitely YOU!” Then get ready to move on the SMART way.

 

Welcome!

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Hi, I’m Laura. Nice to “meet” you. I’m so glad you’re here.

You may be visiting because you want to learn more about healthy eating for you and your family, to have more energy, to lose some weight, or something along those lines. First of all, good for you for thinking about it and for taking the initiative to look for help. (Yes, I am a positive person and I think every step in the right direction, big or small, deserves a little praise.) Second, you’ve come to the right place.

I’ve spent the last four years, and many more before that in a less official capacity, preparing for our time together. I have my masters in nutrition and I am a registered dietitian. I currently consult with patients at Tufts Medical Center. I am an avid cook, enthusiastic eater and overall wellness devotee. So, I know something about nutrition and healthy living. (Want to know more about me?)

But guess what? It doesn’t really matter. All of the nutrition information in the world won’t make (most of) us eat healthier. If that’s what you need, then here:

Healthy Eating Plate
This image from the Harvard School of Public Health sums up everything nutrition researchers know about how to eat well.

Forget about the perfect ratio of carbs to fat to protein. Forget about ideal levels of vitamins and minerals. If your diet looks like this, you’ve got it.

What does matter is how we can change our behavior around food to help us actually eat this way. Rather than employing tricks that work short term like counting points or eliminating certain foods or food groups, developing healthy habits allows us to be successful for life. I’m not saying it’s easy. Considering we’ve all been eating an average of three meals a day, 365 days a year, our behavior around food is pretty deeply ingrained.

So this is what I can do for you. I can help you better understand what drives your food choices. I can correct any nutrition misconceptions you may have learned from the endless stream of attention-grabbing media headlines or from so-called nutrition experts. I can provide support so that you can develop, practice and solidify new, healthier behaviors. I can hold you accountable. Along the way, I can also provide you with a few skills to help eating this way seem a little easier and, dare I say, enjoyable. I want to get you in the kitchen. I want you to cook. How does the saying go? Teach a man to fish?

Let’s do this together. I am so excited to join you on your journey. This is going to be fun. Seriously.