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Always judge food by its label and live the good, better, best life


Words: Take Note Reputation Management

Research has shown that people who study the nutrition and ingredient labels on food products are more likely to lose weight than those who don’t. It is therefore essential to arm yourself with the food label facts, and know what to watch out for in order to assist with maintaining a slimmer body and healthy lifestyle. Armed with these handy tips, get on the right track towards your best life…

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Getting served by the serving sizes: Make sure you check the label’s portion and serving sizes in relation to the actual product weight. For example, if the serving size on the nutrition label is calculated at 30g and the size of the product is 90g, you can unwittingly consume three times the stipulated total of nutrients, fats and kilojoules. Conversely, if the product seems to reflect unexpectedly high percentages for the serving size, the nutrition list may be calculated at a serving larger than the portion of the product.

If you can’t pronounce it, check before eating it: Condiments and seasonings can be nefarious culprits when it comes to ingredients that should be avoided. Keep it out of your trolley and your pantry, if it contains any of the following ingredients:
· Butylated Hydroxyanisole (BHA)
· Butylated Hydroxytoluene (BHT)
· Sulphites
· Nitrates

Keep a refined eye on sugars: Products claiming to be low in fat or fat-free can be disguising a myriad of unhealthy sins, flavoured with excessive sugar or being high in kilojoules. Seemingly healthy fruit juices, yoghurts and dried fruit can be packed with monosaccharaides like fructose and glucose. They will be found under the carbohydrates section of the nutrition list and in the ingredients. The Weigh-Less eating plan limits the intake of monosaccharaides so consumption should be approached with caution.

Below are some everyday foods that are surprisingly high in added sugar, including the above mentioned dried fruit and yoghurt.
· Coleslaw, if store-bought or ordered as a side at a restaurant, can contain up to a full cup of sugar. It’s therefore best to avoid the pre-made coleslaw from restaurants and grocery stores, and instead make your own. Make the Best Choice with your Weigh-Less-friendly alternative – 100g carrot and cabbage mix + 45ml Weigh-Less Reduced Oil Dressing = 1 Veg + 1 Fat.
· Yoghurt, which is usually favoured as it's a great source of protein, calcium and pro-biotic cultures may contain 20g (5 teaspoons) of added sugar, or more if it’s the synthetically flavoured version. It’s best to eat plain and opt for the Better Choice Weigh-Less serving – 175g = 1 Protein.
· Tomato sauce, the seemingly innocuous condiment that is a popular global pantry staple could have as much as 6g (1 teaspoon) of sugar in a single 30g squirt. It can also contain high fructose corn syrup. Opt for the Weigh-Less Best Choice suggestion, a serving of maximum 50ml All Gold Lite Tomato Sauce.
· Dried fruit is great for padkos and snacking, but can have up to 12g (3 teaspoons) of sugar concealed in it. Although some brands offer dried fruit that is just the sweet fruit itself, many other assortments have added sugar, preservatives and oils to enhance and retain flavour. Rather go for the Better Choice, Weigh-Less’ recommendation of 1 fruit portion is 20g.