So start today for the short term, which as you know will affect your long term.

Yet how can you really do something different than what you’re doing now?

With every new season, there are new challenges. And not those challenges that defined your bad day.

It’s the challenges that push you when the going gets tough and when you think you don’t want to, you then have a breakthrough.

So the lid is off!

The K.I.S.S. ~ The lid is off!

As you prepare your gardens and landscapes for the spring into summer, you need to prepare your body. So what better way than to become more familiar with nutrition labels and how they can serve any goal you desire for your healthy living.

And don’t think of this as “I can’t have something.” You are gaining knowledge to pursue the lifestyle you desire. You don’t have to worry about guilt or results. Utilize the tool of reading labels and then you can make decisions where second-guessing and guilt trips are no longer a part of your every day.

Step 1: Start with the serving size

This will tell you the size of a single serving and how many there are in a container (package). The Nutrition Facts apply to the serving size. So the food may not be that bad, if you eat within the serving size. But how many times do we eat two cups instead of one cup? That’s twice everything (fat, sugar, calories, protein, etc.)!

Step 2: Limit certain nutrients.

Limit the amounts of added sugars, saturated fat, and sodium (think salt!) you eat and avoid trans fat. When you limit these nutrients, this may help reduce your risk for chronic disease. Saturated fat and trans fat in particular are linked to an increased risk of heart disease, while high levels of sodium can cause high blood pressure. Remember, some foods like fruit contain natural sugars. Total sugars can include both natural and added sugars. Aim for a low percentage Daily Value (DV) of these nutrients (added sugars, saturated fat, and trans fat).  

Step 3: Get Enough Vitamins, Minerals, and Dietary Fiber

Choose foods containing dietary fiber, potassium, vitamin D, calcium, and iron to maintain good health. Eating a diet high in dietary fiber can increase the frequency of bowel movements, lower blood glucose and cholesterol levels, and reduce calorie intake. Diets higher in vitamin D, calcium, iron, and potassium can reduce the risk of developing osteoporosis, anemia, and high blood pressure. Choose more fruits and vegetables. Color is your friend to a healthy plate which will help you to get more of these nutrients. Remember to aim for a high percentage Daily Value (DV) of these nutrients.

Step 4: Understand % Daily Value.

Use the percent Daily Values (DV) to help evaluate how a particular food fits into your daily meal plan. Percent DV is for the entire day, not just a meal or a snack. Keep in mind these are based on a 2000-calorie diet, so these percentages will not be accurate for everyone. As a general guide…

• • • Low is 5% or less. Aim low in saturated fat, trans fat, cholesterol, and sodium.
    • High is 20% or more. Aim high in vitamins, minerals, and dietary fiber.

Nutrition does not have to be complicated. The Nutrition Facts Label is a tool you can use to help you better understand the nutritional value of packaged food.

That’s the key. Is your packaged food adding value to your life?

By using this guide, you can compare different packaged food items and pick the one to best meet your nutrition goals!

This does not have to be an all-or-nothing approach. You need to do what’s right for YOUR body (of course in consultation with your medical provider). Don’t concern yourself with what others are doing. Focus on you.

Food is medicine and it’s enjoyable to partake in various kinds of food. So be more aware this season. Buy more of what God made, and eat less of what comes in a package.

The lid is off!

“Train for life. Love your journey!“