Decoding Food Packaging, Nutrition Labels and Claims

Food packages are filled with information and phrases to make a product appear healthy, jump off the shelf and into your cart from multigrain to no trans fat to all natural. Some words may indicate a truly healthy product while others may not.

Instead of Multigrain... Opt for Whole Grain
Multigrain Simply means that there is more than one type of grain in the product, it DOES NOT mean whole grain. To get the fiber, vitamins and minerals from whole grains you need to choose products with the words whole grain and double check the ingredient list, whole grains should be the first ingredient on this list!

Instead of Natural... Opt for Reading the Label
If you buy natural foods thinking you are helping your health or the environment, think again. There is no criteria for the use of the word natural on food products. Instead of allowing the word natural to grab your attention, check the nutrition facts of the product and the ingredient list!

Instead of Sugar-Free... Opt for Lower Sugar
The words sugar-free on a food package indicate that there is less than 0.5 grams of sugar per serving, although to maintain sweetness, many products move in sugar substitutes like sugar alcohols, sucralose or aspartame. Plus many may have even more calories and fat than their non-sugar free counterparts. For example: 3 sugar-free chocolates has 5 more grams of fat compared to the 'regular' chocolates. The best bet - opt for foods that are naturally lower in sugar and double check the ingredient list to make sure a sugar substitute has not been added instead!

For more on decoding food packages check out Molly's article 5 Ways to Out Smart Food Labels on MensFitness.com and watch this quick interview on Misleading Claims with Molly from Bridge Street (News Channel 9):

Your Question... answered!

Q: I need breakfast ideas to lose 20-pounds!And I spin and do yoga four days per week.

A: First, eating breakfast is key! Simply eating breakfast may help you meet your weight loss goals because stats show people who eat breakfast weigh less. Plus, something to consider is new research from the British Journal of Nutrition (October 2012) found guys that exercise before breakfast burn 33-percent more fat compared to those who exercise after breakfast. Although, keep in mind, depending on the intensity and duration of your workout, breakfast maybe best to fuel your body before you workout.

What to eat? Combine whole grains, fruit/ vegetables and protein. The fiber from the grains and fruit/ vegetables will help to keep you full plus the protein will help with longer lasting energy to keep you going all morning long.

Here are some ideas to try:
- Oatmeal (prepared with low fat milk or almond milk) topped with sliced bananas, chopped walnuts and a drizzle of honey.
- Whole grain cereal with sliced strawberries (tip: fill 1/2 of your bowl with strawberries!) and low fat milk or almond milk
- Breakfast scramble (a personal favorite) paired with a slice of whole wheat toast, click here for the recipe
- On the go: bring a bar like (KIND Snacks Bars*, Nuts.com Energy Squares* or Clif Bar Mojo Peanut Butter Pretzel) and
- Slice of whole wheat naan or pita bread topped with a thin layer of hummus, cucumber slices and a drizzle of honey mustard

Do you have a nutrition question you would like answered? Sumbit your question to me at my Web site: http://www.creativenutritionsolutions.com/contactus.aspx

*Disclosure: Molly does spokes person work for KIND Snacks and it's Nuts.com "health nut".