The "Nutrition Facts" table is mostly required to include information on certain items depending on your countries health label regulations: calories, fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, fibre, sugars, protein, calcium, potassium, and iron.

Aiming to understand and always take time to read your labels and nutrition fact are key.  Steering more towards your healthy fats, proteins and less processed foods you are more likely to have to spend less time reading labels.  Many repacked cereals, sauces etc, have a lot of added preservatives with a lot of transfers, always make sure you read the label if you are not familiar with the product.

With your fats you want to stick to complex carbohydrates with a high fibre content and steer away from the simple carbohydrates that are fast releasing, these tend to cause sugar spikes.  Complex carbohydrates are much more beneficial as they are slow releasing, therefore your energy will last longer over a substantial period.  The fibre is also good for the gut health and helps with digestion, examples, quinoa, sweet potato (not crisps), plant based carbohydrates, buckwheat and oatmeal.  Simple carbs are your refined white breads, processed packaged biscuits ..

Calories: Food gives your body energy to do the things it needs to do. Calories are a measurement of that energy. Your body only needs a certain number of calories per day, depending on your gender, age, and how physically active you are. When you exceed your body's daily calorie needs, extra calories will be stored away. Some is stored as fat, some as carbohydrates in your muscles.

Make sure you avoid trans fats and have your healthy monosaturated and omega fats instead, you will find this under the plant based fats. 

Proteins are ideal, having a nutrient dense protein meal with the adequate quality of amino acids is key.  Protein is the building blocks that make up 20% of the human body.  Important for cell and muscle growth along with recovery and endurance.

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