How to Loose Weight by Understanding the Foods we Choose to Eat

EAT CLEAN . HIGH PROTEIN . LOW FAT . LOW SODIUM . LOW SUGAR ……….

There are so many things to understand and remember when choosing the foods we eat! 🤔

Let me make it easier for YOU to understand with my Eat Clean Guide to understanding the foods we choose, so you can loose the weight faster and keep it off! 👍

FIRST THING TO REMEMBER . The most nutritious foods for your body will always be fresh fruits, vegetables, dairy and lean meats that requires no label to tell you what the ingredients are. When you look above at the picture you see natural food items that require no label to tell you the ingredients. So, YOU know exactly what you are putting into your body when you digest it and your body knows exactly what it is! Now, I also recommend eating as much organic as possible to avoid added chemical and hormones, as so many stores are making this much easier and less expensive to buy organic foods.  I have found numerous organic products at Costco, like, fruits, vegetables, milk, eggs, meat, nut butters, coconut oil, etc. and many of the grocery stores have added many organic food products at a much more reasonable price.

HOW TO TAKE THE CONFUSION OUT OF UNDERSTANDING FOOD LABELS . Some studies have shown that people who take the time to check out and read the food labels weighed on average almost 9 pounds less than those who did not read the labels at all. So, here is a guide to help YOU when you are going grocery shopping to choose the best possible product to help you loose weight and/or keep it off! ✅

TIP: If you can not pronounce the ingredient, that is a very good sign that you should avoid it, because your body can not figure out what it is either!

TRICKS: Many words are placed on labels to convince you they are healthier, when actually they are just tricking you into believing they are a better option.  Here are some words below to be aware of, and are not always as they seem:

Light: it can have many different meanings, from fewer calories (yet sometimes sugar content is higher to give more flavor), lower in sodium and lower sugar (yet sometimes the sodium is higher to give more flavor too).

Sugar-free: many times a sugar free product is filled with fats or sodium to give flavor or filled with artificial sugar ingredients which is not good for your digestion.

Fat-free: this does not always mean low in calories, and many times the product is filled with other ingredients like fats, sugars and sodium instead.

Natural: this could mean many things and don’t assume because it says natural that it is a healthy option, read the label to see what the ingredients are.

WHAT TO LOOK FOR ON THE LABELS

FIBER .

Benefits: intestinal benefits to keeping bowels clean, making you feel full on fewer calories, help prevent heart disease and type 2 diabetes.

Top High Fiber Food Items

Fruits Serving size Total fiber (grams)*
Raspberries 1 cup 8.0
Pear, with skin 1 medium 5.5
Apple, with skin 1 medium 4.4
Banana 1 medium 3.1
Orange 1 medium 3.1
Strawberries (halves) 1 cup 3.0
Figs, dried 2 medium 1.6
Raisins 1 ounce (60 raisins) 1.0

Grains, cereal and pasta Serving size Total fiber (grams)*
Spaghetti, whole-wheat, cooked 1 cup 6.3
Barley, pearled, cooked 1 cup 6.0
Bran flakes 3/4 cup 5.5
Oat bran muffin 1 medium 5.2
Oatmeal, instant, cooked 1 cup 4.0
Popcorn, air-popped 3 cups 3.6
Brown rice, cooked 1 cup 3.5

Legumes, nuts and seeds Serving size Total fiber (grams)*
Split peas, boiled 1 cup 16.3
Lentils, boiled 1 cup 15.6
Black beans, boiled 1 cup 15.0
Lima beans, boiled 1 cup 13.2
Baked beans, vegetarian, canned, cooked 1 cup 10.4
Almonds 1 ounce (23 nuts) 3.5

Vegetables Serving size Total fiber (grams)*
Artichoke, boiled 1 medium 10.3
Green peas, boiled 1 cup 8.8
Broccoli, boiled 1 cup 5.1
Turnip greens, boiled 1 cup 5.0
Brussels sprouts, boiled 1 cup 4.1
Sweet corn, boiled 1 cup 3.6
Potato, with skin, baked 1 small 2.9

Daily suggestion: 25 to 28 grams

SUGARS .

Benefits: hmmmmm, not really much here, and I know that regardless of where the sugar comes from (honey, processed, agave, etc.) your body will still process it the same way, so watch your intake. Read my blog post on Sugars for further detail.

High Sugar Shockers to Avoid

DelMonte Fruit Chillers Frozen Fruit Sorbet: 1 small individual cup = 26 grams sugar, 190 calories
Motts Apple Sauce (cinnamon or original): 1 small serving cup (113 g) = 22-23 grams sugar, 100 calories

Jell-O Instant Vanilla, Chocolate Chip, or Cookies and Creme Pudding: 1 serving as packaged (not including milk) = 21 grams sugar, 110 – 120 calories
Hunt’s Snack Pack Pudding, Chocolate Mud Pie: 1 snack pack = 20 grams sugar, 130 calories

Hostess Ho Hos: 3 cakes = 42 grams sugar, 370 calories
Store-brand fruit pies (apple, cherry): 1 snack pie (4.5 ounces) = 36 grams sugar, 480 calories
Hostess Ding Dongs: 2 cakes = 36 grams sugar, 360 calories

Otis Spunkmeyer Chocolate Chip Muffins: 1 muffin (4 ounces) = 32 grams sugar, 420 calories
Otis Spunkmeyer Wild Blueberry or Banana Nut: 1 muffin (4 ounces) = 30 grams sugar, 360-420 calories
Weight Watchers Blueberry Muffins or Double Chocolate Muffins: 1 muffin (2.2 ounces) = 18-21 grams sugar, 180-190 calories

Quaker Oatmeal to Go, Brown Sugar Cinnamon: 1 bar = 19 grams sugar, 220 calories
Newton’s Minis, strawberry “baked with 100% whole grain”: 1 package = 15 grams sugar, 130 calories

Instant Cream of Wheat, Apples ‘n Cinnamon: 1 envelope = 16 grams sugar, 130 calories
Instant Cream of Wheat, Cinnamon Swirl: 14 grams sugar, 130 calories

Kellogg’s Smart Start Strong Heart, Toasted Oat: 1 1/4 cup = 17 grams sugar, 220 calories
Kellogg’s Cracklin’ Oat Bran: 3/4 cup = 15 grams sugar, 200 calories

Newman’s Own Tomato & Basil: 1/2 cup = 12 grams sugar, 90 calories
Bertolli Vineyard Marinara: 1/2 cup = 12 grams sugar, 80 calories

Nesquick Fat Free Chocolate Milk: 16 ounces = 54 grams sugar, 300 calories
Nesquick Strawberry Milk Shake: 13.5 ounce bottle = 46 grams sugar, 340 calories

Langers Grape Juice Plus (contains grape seed extract) 100% juice: 8 ounces = 36 grams sugar, 160 calories
Minute Maid Lemonade, 12% Lemon Juice All Natural: 8 ounces = 29 grams sugar, 110 calories
Simply Lemonade (or Limeade): 8 ounces = 29 grams sugar, 120 calories
V8 Fusion Vegetable Fruit 100% juice, Peach Mango or Acai Mixed Berry: 8 ounces = 26 grams sugar, 110-120 calories

SoBe Energy or Elixir: 16 ounces = 52-54 grams sugar, 200-220 calories
SoBe Green Tea: 16 ounces = 50 grams sugar, 200 calories
Snapple Iced Tea, Peach, Lemon, or Raspberry: 16 ounces = 46-50 grams sugar, 200 calories

Yoplait Original 99% fat free, Lemon Burst: 6 ounces = 31 grams sugar, 180 calories
Yoplait Thick & Creamy Yogurt, Strawberry: 6 ounces = 28 grams sugar, 180 calories

Jimmy Dean Breakfast Entrees, Sausage & Cheese Croissant with diced apples and hash browns: 1 entrée = 21 grams sugar, 560 calories (the sugar seems to mainly be from the sweetened diced apples)
Eggo Cinnamon Toast Waffles: 3 waffles (each with 4 mini waffle pieces) = 17 grams sugar, 300 calories

Weight Watchers Mint Chocolate Chip Ice Cream Cups (and other flavors): 1 small cup = 22 grams sugar, 140 calories
Weight Watchers English Toffee Crunch: 2 bars = 20 grams sugar, 220 calories
Skinny Cow Low-fat Ice Cream Cone (different flavors): 1 cone = 19 grams sugar, 150 calories

Daily suggestion: read the labels and try to avoid any product that list sugar content in double digits, with no more than 10 grams.

PROTEIN .

Benefits: it is the building block for muscle development.

Best Protein Sources

Lean meats
Seafood
Beans
Soy
Low-fat dairy
Eggs
Nuts and seeds

Daily Suggestion: Research shows that we can not use more than 30 grams of protein at a time, so space out your consumption throughout the day. Read my blog on Protein for further detail on protein amount for your body.

SODIUM .

Benefits: Everyone needs sodium in their diet, but that is usually not a concern, since so many foods are laced with sodium. Many products you would be surprised how much sodium is in there. Too much sodium can elevate blood pressure, lead to heart problems, and cause you to retain water and feel bloated. So watch your intake!

High-Sodium Foods to Avoid

Smoked, cured, salted or canned meat, fish or poultry including bacon, cold cuts, ham, frankfurters, sausage, sardines, caviar and anchovies.
Frozen breaded meats and dinners, such as burritos and pizza.
Canned entrees, such as ravioli, spam and chili.
Salted nuts.
Beans canned with salt added.

Daily Suggestion: Look for products with less than 500 mg. sodium per serving. The maximum daily limit is 2,300 mg. but if you consume less your health and weight will benefit more.

CALCIUM .

Benefits: is one of the best ways for bone strength and development.

Top Calcium Rich Foods

Raw Milk. 1 cup: 300 mg
Kale (cooked) 1 cup: 245 mg
Sardines (with bones) 2 ounces: 217 mg
Yogurt or Kefir. 6 oz: 300 mg
Broccoli. 1 ½ cup cooked: 93 mg
Watercress. 1 cup: 41 mg
Cheese. 1 oz: 224 mg

Daily Suggestion: depending on your age, but the minimum amount is 1,000 mg. 19-50 yr. old, 14-18 yr. old 1,300 mg, 51-70 yr. old 1,200 mg., 71 + yr. old 1,200 mg

CARBOHYDRATES .

Benefits: necessary for brain and muscle function. Complex Carbs (fruits and whole grain breads, pasta) are the best type of carbs, while Simple Carbs , like white & processed flours offer very little or no nutritional value.

Carbohydrate Serving & Carb content (g)

Bagel One single; plain 60
One large pita 30-45
Croissant 1 medium size 25
Pancake Average size 6″ 30
Muffin 1 whole 30
Cooked pasta One cup 45
Cooked rice One cup 45
Cooked sweet potatoes 10 ounces; baked 60
Corn on the cob 6 inch piece 30
Raisins ½ cup 45
Dried apricots ¼ cup 28
Pears 6 ounces 20
Pineapples 1 diced cup 20
Food flavored yogurt One serving 28
Garbanzo beans ½ cup 30
Lentils ½ cup 20
French fries One large 60
Granola ½ cup 45
Pizza Large slice 75

Daily Suggestion: depending on your activity level, the average person should have 45-60% of your daily calories come from here.

FATS .

Benefits: look for unsaturated fats “healthy fats”, like avocados, nuts, seeds, olives.

Healthy Fats to Eat , BUT remember to Eat Them in Moderation

Avocados
Walnuts
Plus other nuts, like almonds and pistachios
Nut and seed butters
Olives
Olive oil
Ground flaxseed
Salmon.

Daily Suggestion: Total fat: 65 gr. or less per day. Saturated fats 20 grams or less per day. Trans fat 0 grams per day.

Remember the time spent reading the labels can help you loose weight and keep it off!