Many runners accept the wear and tear on their joints with the understanding that the cardiovascular benefits of running outweigh the ultimate risks.  A new study, however, may throw this line of thinking into question; recent research indicates that intense exercise may actually be harmful to the heart.  While it was no surprise to researchers to find that a group of long-term, regular marathon runners had less body fat and slower heart rates than patients undergoing tests for heart disease, they did not expect to find that the runners had more plaque in their coronary arteries, a known risk for heart attack. But that is what they discovered…not exactly what you would expect from a group of elite athletes. Robert S. Schwartz, MD, a cardiologist at the Minneapolis Heart Institute discussed his views about the research and his theories about the results.

Too Much of a Good Thing?

The study compared 25 men (average age 60) who had run at least one marathon each year since 1985 with 23 sedentary patients of the same age who had suspected heart problems. Dr. Schwartz and his colleagues examined both groups and performed CT angiography on them to generate pictures of their blood vessels.

On the plus side, investigators found that the marathoners had lower heart rates, blood pressure, weight and body fat than the non-athletes, along with higher levels of HDL (the “good” cholesterol). But they also had…

• Significantly more plaque in their coronary arteries
• Higher calcium scores (reflecting calcium buildup in the cardiopulmonary vessels) and higher noncalcified plaque, which are deposits not yet hardened with calcium, (although in this case the difference was not statistically significant).

Since the runners had “healthy” cholesterol levels, on average 190 mg/dL total cholesterol and 115 mg/dL LDL (the “bad” cholesterol), the researchers don’t think that diet explains the difference. One theory Dr. Schwartz discussed is that extreme exertion brings metabolic and mechanical stresses that keep the body in a constant state of inflammation which can cause plaque to form. Another theory is that arteries are strained because running raises heart rate and blood pressure. But Dr. Schwartz cautions that these are strictly hypotheses; no one knows the answers yet.

Stay on the Run

This study is in no way meant to discourage exercise, stresses Dr. Schwartz, who is an avid runner himself.  Perhaps it is smarter not to overdo it though.  The phrase “moderation in all things” comes to mind.

Dr. Schwartz and his team are currently following this group long-term.  They are also beginning to look at female runners as well to see if the same results hold. They also plan to study moderate-distance runners to determine if there is a threshold of exercise at which extra plaque begins to develop. So stay tuned.

Source(s):

Robert S. Schwartz, MD, cardiologist, Minneapolis Heart Institute, Minneapolis.

Have you used running to help with weight loss in the past? Find other ways to lose weight now with our fast weight loss tips now.

Reprinted with the permission of:
Bottom Line Publications/Daily Health News
Boardroom Inc.
281 Tresser Blvd., 8th Floor
Stamford, CT 06901
www.BottomLineSecrets.com

If you are obese and want to get healthy, there’s really no way around the need to make significant changes to your lifestyle habits. However, some people who need to get meaningful results faster or who are unable to lose weight any other way opt for bariatric surgery.  Advancements and experience have made these procedures much safer than they used to be. For the right candidates and under the right circumstances, this type of surgery can make a dramatic, positive difference in how the rest of a person’s life unfolds. That being said, one thing hasn’t changed about weight-loss surgery: It’s a far more serious undertaking than the billboards would have you believe.

Bariatric surgery is major surgery that alters your body’s primary functions, including digestion. I spoke to Marc Bessler, MD, director of the Center for Metabolic and Weight Loss Surgery at New York-Presbyterian Hospital/Columbia University Medical Center in New York City, to get expert insight on the full impact of bariatric surgery. He told me that laparoscopic approaches have made many of these procedures safer, resulting in fewer complications and deaths; this is especially true since patients are encouraged to participate in lifestyle-change programs before and after the surgery. Nonetheless, there are still significant risks to consider.

If you’ve tried dieting, you know the biggest problem is keeping weight off long term. “Everybody tries to accomplish this with diet and exercise first, but the vast majority — about 90% of people — aren’t successful,” says Dr. Bessler. He explained that one obstacle for many obese individuals is that the signaling between the brain and the gut has become impaired. They feel hunger and a strong urge to eat more because their bodies continually communicate that they’re not getting enough food.

Different Kinds of Weight Loss Surgery

There are three different surgical procedures for weight loss that are now widely available. Dr. Bessler discussed factors that may influence which type is right for individual patients:

Most Common: Gastric ByPass

What it is:  A large section of the stomach is stapled off. A small pouch remains that is connected to a section of the small intestine.

Why it works: Patients aren’t so hungry so they have an easier time eating less and therefore lose weight quickly. This is in part because the shrunken stomach can hold just a few ounces of food or liquid.  In addition, the bypass means that hormonal signals of fullness and satiety are sped up, since the undigested food enters the intestine so soon after it is eaten.

Success rate: Just about all (more than 95%) patients lose at least half of their excess weight, making this one of the most effective types of bariatric surgery. An estimated 15% regain a significant amount, however.

Downside: Patients are less able to absorb nutrients from their foods, so those who’ve had this surgery must be vigilant about eating enough protein and need to take vitamin and mineral supplements. Also, eating sweets or fatty foods can cause cramping, diarrhea, sweating, fatigue and light-headedness.

Best for:  People who have diabetes and those who have difficulty chewing and eating slowly; this is because the surgery is effective at blocking the impulse to overeat.

Least Invasive: Gastric Banding

How it works: An adjustable plastic band is surgically inserted then cinched around the upper part of the stomach, limiting how much you can eat and slowing the passage of food into the stomach. Patients feel full after eating less. Since neither the stomach nor the intestine is cut, this is the least invasive weight-loss surgery.

Success rate: Two-thirds of patients meet their weight-loss goals, losing about half their excess weight on average and sometimes much more.

Best for:  Perpetual big eaters.  This procedure limits how much you can eat at one time.

Downsides: Since the opening to the stomach is narrowed, it becomes very hard to digest fibrous foods, pasta, rice and red meat.   All foods, especially the aforementioned, must be thoroughly chewed or patients suffer severe discomfort. Fluids are also limited; patients cannot drink any liquids within an hour of eating. Also, in as many as half of patients, the band slips at some point afterward which requires an additional procedure for adjustment.

Permanent: Sleeve Gastrectomy

How it works: Sixty percent of the stomach is surgically removed and the shape is changed to a tube (or “sleeve”), which results in a permanent restriction on how much food you can eat at one time. Also, the portion of the stomach that produces the hunger hormone ghrelin is removed, so hunger pangs are diminished.

Success rate: Success rate is slightly less than with gastric bypass, mostly because the procedure leaves a larger portion of the stomach intact so patients can still eat more than they should.

Best for: Sleeve gastrectomy doesn’t involve bypass, so patients maintain the ability to absorb vitamins and minerals at near-normal levels, making it a good option for most patients. Dr. Bessler predicts this operation will become more popular because it is more reliable for weight loss than the lap band and simpler than bypass.

Downside: It’s permanent and cannot be undone. If patients overeat, it can stretch the stomach — resulting in the need for an additional procedure.

How Safe are Bariatric Surgeries?

Bariatric surgery is a big deal.  All surgeries carry some risk, and these procedures are major, not minor. The likelihood of certain complications — cardiac problems and pneumonia, in particular — increases with patients’ obesity levels. Depending on the procedure, there is some risk for surgical complications (bleeding, leaks and bowel obstructions) as well.

Choose Carefully

If you’re considering a bariatric surgery, Dr. Bessler makes the following suggestions:

-Choose a surgeon who has been performing bariatric procedures for at least five years and who does 50 or more bariatric procedures annually. He/she should be a member of the American Society for Metabolic and Bariatric Surgery and the American College of Surgeons.

-Choose a hospital with a bariatric program that has been in place several years, that does 125 or more procedures each year, and that offers more than one option (because you want to be sure you get the one right for your needs).

It is also important that the hospital has a specialized support staff, since patients need a variety of services over time, including pre and postoperative counseling and help with lifestyle changes, including nutrition and exercise.

In an upcoming story, I’ll interview one of our expert naturopathic physicians to get a different perspective on extreme weight loss. Given that obesity has been called our country’s number one health challenge, you can count on Daily Health News to cover a wide variety of effective solutions to help you — and the people you love — get healthy.

Source(s):

Marc Bessler, MD, director of the Center for Metabolic and Weight Loss Surgery, NewYork-Presbyterian Hospital/Columbia University Medical Center, in New York City.

Get involved with a Medifast Diet Program and make drastic changes to your health. Make sure that you include a Medifast Coupon Code with your order and save on your diet. Stop paying full price when you can get a discounted coupon from Medifast instead.

Reprinted with the permission of:
Bottom Line Publications/Daily Health News
Boardroom Inc.
281 Tresser Blvd., 8th Floor
Stamford, CT 06901
www.BottomLineSecrets.com

Dieting is already a very difficult thing for many people to do, but when it begins to make you feel unhappy or deprived it can deter your chances of ever successfully completing a diet. There have been many studies done to see why there is a mood change when dieting. Instead of finding yourself unhappy with yourself and your diet take the path of happiness more easily now.

Must a weight-loss diet make you feel grumpy and deprived? Not if you eat certain kinds of foods, says Australian research scientist Grant D. Brinkworth, PhD. In a year-long study, Dr. Brinkworth explored how two popular types of diet affect mood, with regular scheduled assessments at eight, 24, 40 and 52 weeks. He gathered 106 overweight and obese adults, average age of 50, and randomly assigned them to one of two diets. The first was high-fat, low-carb — à la the Atkins diet… while the other was exactly the opposite — high-carb, low-fat. Both diets counted calories and allowed dieters to eat within the range of 1,400 to 1,700/day.

At the end of the study year, members of both groups had lost, on average, 30.2 pounds — enough to please most any dieter. But how did the dieters in the two groups feel?

Mood and Your Food

Using three different assessment tools, researchers found that both groups showed improved mood at eight weeks, but the good feelings continued throughout the year only for the high-carb group. Indeed, at the end of the year these men and women remained happier than the high-fat dieters who, though they had succeeded in losing as much weight, had returned to their pre-diet low spirits.

When I contacted Dr. Brinkworth about his study, he told me that both groups were told to follow the diets precisely for the first eight weeks, but after that were allowed to make some food exchanges so they could enjoy some (though limited) flexibility and choice. Overall, the high-fat group was allowed more than twice as much beef, chicken and fish, plus full-fat dairy products (versus reduced or nonfat for the high-carb dieters). On the other hand, high-carb dieters had far more foods to choose from and also were allowed to eat what lots of us call “comfort foods” in the form of a potato three times a week, pasta or rice four times a week, and beans or lentils twice a week.

Why? Some Theories

Dr. Brinkworth says the exact mechanism for how foods affect mood is unknown, but one possibility is that a very low-carb diet is a substantially different way to eat for many people, and repeatedly denying themselves the carbs they’ve enjoyed over the years affects mood. Another possibility — carbs can increase mood-enhancing serotonin concentrations in the brain, compared with eating additional fat and proteins which has the opposite effect. However, Dr. Brinkworth says the study didn’t measure this variable.

The “take-home”? Pay attention to how you feel so you’ll be more likely to stay with your diet. Dr. Brinkworth told me that people who are used to having comfort foods should factor them into their weight loss plan in small amounts, while those who love a good steak can and should work that preference into their diet as well.

Source(s):

Grant D. Brinkworth, PhD, research scientist, department of human nutrition of the Commonwealth Scientific and Industrial Research Organisation (CSIRO), Adelaide, and an adjunct research fellow, School of Health Sciences, University of South Australia, Adelaide.

Get involved with the Medifast Diet and make drastic changes to your health. Make sure that you include one of the Medifast Coupons so that you can get a great discounted price with the latest Medifast Coupon Code.

Reprinted with the permission of:
Bottom Line Publications/Daily Health News
Boardroom Inc.
281 Tresser Blvd., 8th Floor
Stamford, CT 06901
www.BottomLineSecrets.com

Somewhere between the rigidity of eating three meals a day with nothing in between and the self-indulgence of mindless snacking is a middle ground called grazing. Now research from the University of Texas at Austin says that grazing is a good thing — in fact, the more frequently people eat, the more likely they are to be healthy.

Using data from the American Time Use Survey, conducted by the US Bureau of Labor Statistics, the report found that those who spread the amount they eat over more time have a body mass index (BMI) that is 0.2 lower, on average, than those who spend less time eating… and they also have better self-reported health. While the difference in BMI is not huge, for a person of average height it results in a few pounds less weight.

Good Grazing… Bad Grazing

You might think that this study’s findings go against the grain… after all, isn’t too much eating the cause, in part, of weight gain and many health problems? But science supports grazing, says David Grotto, RD, LDN, a former spokesperson for the American Dietetic Association and author of101 Foods That Could Save Your Life. “When there are large gaps of time between meals, the body goes into a self-preservation mode, reserving calories and storing fat,” he explains. “If you eat more frequently, your body ratchets up metabolism and burns calories. Also, when you graze, you’re less apt to overeat at the next meal.” Note the really important part of what Grotto said — eating more frequently… not eating more.

I asked Grotto to share some suggestions on how to keep grazing healthful. First and foremost, he says, it is important to stay aware of what and how often you eat. “Don’t think you can simply graze to your heart’s content,” he says. “Research clearly shows that calories consumed shouldn’t be greater than energy spent if you are to avoid gaining weight.”

The best grazing foods, he says, contain protein, fiber, monounsaturated fats and/or slow-digesting, complex carbohydrates. These will make you feel fuller than other foods, and you’ll be inclined to consume fewer calories. Nuts are a good choice as they contain monounsaturated fats, which take a long time to digest. One study showed that women who ate one to two ounces of nuts a day lost more weight and kept it off longer than women who did not eat nuts. To avoid monotony, mix a variety of nuts (almonds, walnuts and pistachios, for example) with oat cereal, dried fruit and dark chocolate. Keep some handy in a resealable bag and eat a few at a time. Also healthy are snacks like apple slices, cheese and whole-grain crackers, and peanut or almond butter.

It’s important to note that Daily Health News contributing editor Andrew L. Rubman, ND, registered a dissenting opinion on the greatness of grazing: “It isn’t necessary to eat all day to keep the body supplied with a steady stream of healthful nutrients. If you don’t skip breakfast, lunch or dinner… consistently make smart dietary choices… and take the time to chew thoroughly during meals, you’ll digest your food more completely, have a steady stream of nutrients coming into your body from the gastrointestinal tract, and not feel the need to graze.” However, he added, if you can’t seem to fit in three healthful meals a day, a certain amount of grazing may be a good short-term solution.

Source(s):

David Grotto, RD, LDN, a nutrition counseling consultant and former spokesperson for the American Dietetic Association and author of 101 Optimal Life Foods (Bantam). He is based in Elmhurst, Illinois.

Get involved with the Medifast Diet and make drastic changes to your health. Make sure that you include one of the Medifast Coupons so that you can get a great discounted price with the latest Medifast Coupon Code.

Reprinted with the permission of:
Bottom Line Publications/Daily Health News
Boardroom Inc.
281 Tresser Blvd., 8th Floor
Stamford, CT 06901
www.BottomLineSecrets.com

There are many diets and health options out there for people to lose weight, but do we truly know that they are working. It is hard to tell with every individual, but there are some options out there that improve peoples health and weight drastically.

Get all the high protein you need easily!

Though not without its detractors, the Atkins diet has been found effective for weight loss and reducing insulin resistance, lowering triglycerides and raising HDL (good) cholesterol — but the key criticism from doctors and nutritionists has been that eating such large amounts of animal protein can cause harm to your health. In part, this is what prompted University of Toronto researchers, headed by David J. A. Jenkins, MD, PhD, DSc, the scientist who developed the glycemic index, to study the effects of a similar diet based on plant protein and oils rather than on animal protein and fats. The diet is called “Eco-Atkins” because it’s not only better for the people on it, but many believe also for the planet.

A BETTER WAY THAN ATKINS

The four-week study involved 44 men and women, all overweight and with elevated LDL cholesterol levels, randomized into two groups. The control group ate a low-cal, high-carb, lacto-ovo-vegetarian diet (which means they were able to eat dairy and eggs). The difference for the Eco-Atkins group was a lower proportion of carbohydrates — they ate a low-carb, lacto-ovo-vegetarian diet high in protein from nonanimal sources, including gluten, soy, nuts, fruits, vegetables, cereals and vegetable oils, plus a small amount of psyllium. Both groups consumed 60% of their normal caloric requirements and lost eight to nine pounds, but the Eco-Atkins group showed greater improvement in LDL and total cholesterol… reductions in other blood lipid markers… and also small but significant reductions in blood pressure.

PROTEIN FROM PLANTS

Using protein (primarily from animal muscle meats) as an alternative source of glucose is the foundation of the Atkins diet. However, protein is also abundant in plants — for instance, one cup of brussels sprouts has 5.64 grams of protein and one cup of oatmeal has 5.9 grams. Animal protein contains greater amounts of some essential amino acids, and the levels of various types of protein differ among plants — but Dr. Jenkins adds that the old idea of balancing amino acids and proteins through combinations of cereals and legumes (rice and beans, pasta and fagioli, etc.) provides complete protein that rivals animal protein. (To learn more about how to combine foods to meet protein requirements, visithttp://mayoclinic.com/health/medical/IM02769.) To find plant-based protein foods, go to www.highproteinfoods.net.

Source(s):

David J.A. Jenkins, MD, PhD, DSc, professor, department of nutritional sciences, University of Toronto.

Take the time to look through all your meal options and get exactly what you want. Make sure that you include one of the Medifast Coupons so that you can get a great discounted price on your next Medifast Diet Plan.

Reprinted with the permission of:
Bottom Line Publications/Daily Health News
Boardroom Inc.
281 Tresser Blvd., 8th Floor
Stamford, CT 06901
www.BottomLineSecrets.com

With the holiday season approaching, it is easy to think about belly fat as something that is festive and fun. Constantly seeing Santa Claus with his big belly and the Pillsbury Doughboy may make you think that the belly is in.

But belly fat never brings good tidings. Research has consistently implicated belly fat as a cause for increased increased risk of heart disease, stroke, high blood pressure, diabetes, and cancer. So this holiday season, while it may be tempting to mimic Santa’s belly, you will be better off thinking about the health implications that belly fat brings.

Last month, we have shared with you 5 Tips to Help You Remove Your Belly Fat. Here are five more tips to help you eliminate belly fat:

Keep track of your waist-to-hip ratio

1. Keep track of your waist-to-hip ratio.

Always take note of your waist-to-hip ratio as well as your body mass index (BMI). Log your measurements on a notebook or a calendar every other month or so. If you find that your waist is wider than your hips, take immediate action to lose your belly fat right away.

For women, watch out if your waist expands beyond 35 inches. For men, the upper limit should be 40 inches. Remember that if your waist size falls into the danger zone and your BMI is 25 or more, you are at risk of heart disease.

2. Choose to consume the good fat.

If 20% to 35% of your daily calories should come from fat, ensure that you get most of it from the good kind of fat. Choose between mono- or polyunsaturated fats and always avoid foods high in saturated fats and carbohydrates.

When cooking with fat, opt to cook with vegetable oils, like canola, olive, or sunflower oil. Some examples of delicious foods with healthy fats include salmon, avocados, olives, and walnuts.

3. Burn off existing fat.

There is a saying which goes, “move it to lose it.” If you want to lose belly fat, then you have to engage in an active lifestyle. Routine, moderate exercise helps to fend off the fat, and the more strenuous activity burns off existing fat.

Keep the bigger picture in mind when you’re working out. Keep in ming that spot weight loss is difficult. Just doing a bunch of crunches won’t do it. You are better off going for a fat-burning cardiovascular exercise and combining that with execises that firm up and strengthen the abdominal area.

The good news about visceral fat is that it’s the first fat to go once you start shedding pounds!

Yoga can help calm your mind

4. Relax.

Research has shown that a person’s level of body stress may be related to belly fat. Always find ways to unwind and relax. Exercise can help you de-stress and yoga, with its meditative component can help calm your mind.

5. Consult your doctor.

Always check with your doctor anytime you are worried about your risks. Doctors can track visceral fat by the tape measure or with an MRI or CAT scan (a series of X-ray images of the body that are compiled by a computer to produce a 3-dimensional image).

A blood test can also be given to measure the presence of a protein called retinol binding protein 4 (RBP 4) in the blood, which is an indicator of potential health problems like heart disease and diabetes.

Working Medifast Coupons

There is a general perception that losing weight is only a temporary achievement. It is perceived that people who lose weight ultimately gain back what they lost in just a few months.

In fact, a study that was published in the American Journal of Clinical Nutrition had said that only about 20% of people who lose at least 10% of their initial body weight are only able to maintain their achieved weight for at least a year.

But this does not have to be always the case. Remember that you have control over how long you would like your achieved weight to last. If you maintain your good, healthy eating habits and active lifestyle even after you have achieved your targeted weight, then there is no reason for the lost weight to make its way back to your body.

Remember that keeping the unwanted pounds off is not as difficult. Below are six strategies you can follow to help you keep your achieved weight:

Adopt an active lifestyle

1. Adopt an active lifestyle

Always engage in active activities and avoid leading a sedentary life. Burn as much calories as you can by engaging in high levels of physical activities. Popular physical activities include walking, cycling, jogging, swimming, and aerobics.

2. Take note of the food you eat

When choosing what to eat, always opt for a low-calorie and low-fat diet. Try to lessen eating out and avoid fast foods as much as you can. Preparing your own food is always a better option as you can control the ingredients you put into your food.

3. Eat your breakfast every day

Starting the day off with breakfast helps boost your metabolism. In addition, it also helps you avoid the temptation of eating late in the day and consuming more calories than you need to.

Regularly monitor your weight

4. Always monitor your weight

Regularly monitor your weight and keep a journal to log your progress. Regular trips to the scale helps keep tabs on any weight fluctuations and you will be able to catch them at the onset and correct them.

5. Adopt a healthy eating habit seven days a week

There is a tendency to have a stricter diet during weekdays and be lenient during weekends. This should not be the case. Always eat well on weekdays and weekends. If you are consistent in your eating patterns, you will have a better success at maintaining your weight loss.

6. Do not let a pound or two discourage you

It was common to gain an extra pound or two during your diet. Do not let this affect you. When this happens, take note of it and ensure that those pounds don’t add up quickly.

Working Medifast Coupons

Nothing encourages more than finding out about another person’s success story with the Medifast Diet. Through the years, Medifast has helped over a million people with their weight loss concerns.

If there is one thing that the Medifast clients rave about, it is the support and encouragement that the Medifast community provides to its clients. The support and encouragement they provide comes not only from the Medifast staff but also comes from their successful clients. Clients who have achieved their weight loss goals with Medifast are eager to show their achievement to everyone to help motivate new and prospective clients.

Below is a video of Shawna Fuller. She has lost 140 lbs on Medifast and is proud to tell everyone of her success.

Working Medifast Coupons

Everyone who engages in the Medifast diet hope to make their diet plan work for them. The goal is to be able to Transition into the Maintenance level of the Medifast Diet.

Maintenance is when you have achieved your weight loss goals. During this period, you are focused on sustaining the weight you have achieved as well as maintaining the healthy lifestyle that you have grown to be accustomed to.

The maintenance phase can be tedious too. And more than anything, it requires a commitment from you.

Here is a video that discusses a typical day in the Maintenance phase -

Working Medifast Coupons

Here are some additional things to watch out for when reading Nutrition Labels:

3. Daily Values

Nutrition labels also include the “% Daily Value.” This indicates the percentage of the recommended daily nutrient in a serving. It is recommended that you check the bottom of the nutrition facts box as this includes the recommended amounts in grams for a 2,000-calorie-a-day and a 2,500-calorie-a-day diet.

While these daily values are based on a diet of 2,000 calories a day, do note however that the amount of calories you consume should be relative to your energy needs. This means that some men and active women may need more calories.

To give you an example, an product that has 5% or less of the daily value would mean that the product is low in that nutrient and those with 20% or more of the daily value would mean that it is a high source of the nutrient.

4. Fiber

It is recommended that we consume between 25 to 38 grams of fiber per day. When choosing bread, grains or cereals, it is recommended that you choose those that have at least three grams of fiber per serving.

Some of the good sources of fiber are fruits, vegetables, beans and nuts.

5. Sodium

If you look at the nutrient labels, you will notice that sodium or salt is singled out on the list. This is because too much salt can increase the risk of high blood pressure or hypertension. Needless to say, the less sodium you take in, the lesser the chances are of developing hypertension.

Choosing foods that contain 5% or less of the daily value of sodium is recommended. When consuming canned foods, it is a good idea to rinse the liquid off the food to help lower its sodium content.

As a side note, you may also want to look at the potassium content of the product. Sufficient consumption of potassium also helps maintain a low blood pressure.

6. Sugar

Sugar is another item on the list that you need to watch out for. Without you realizing it, many products include sugar in a wide variety of forms from refined sugar to honey and fructose. Having a lot of sugar in the product can add a lot of calories without providing any nutrition. It would be wise to remember that four to five grams of sugar is equivalent to one teaspoon of sugar.

7. Vitamins and Minerals

Nutrition labels include the following vitamins on their list -

• Vitamin A
• Vitamin C
• Calcium
• Iron

People who consume a lot of fruits, vegetables, whole grains and low fat dairy products as well as those who take a multivitamin do not need anxious about this as they are able to get these vitamins from their diet.

If you need more calcium, it is advisable that you consume foods that have at least 20% of the daily calcium value.

Use the Nutrition Labels to Your Advantage

Not everything on the label may be applicable for your purposes. Determine what your goal is and use the information in the nutrition labels to help you achieve it. For example, if you are concerned with losing weight, zero in on the total calories. On the other hand, if you have hypertension or high blood pressure, always check the sodium levels.

Compare various products and labels and use the nutrition label to help you make the best choice and lead a healthier life.

Working Medifast Coupons