Some random thoughts I found useful….
Be aware of hidden sugar that creeps into your diet. As you learn more (it takes time) you will find that many things you always thought were healthy are really just giant sugar sources. For example, orange juice has always been thought of as a healthy morning beverage, yet there are more than 5 teaspoons of sugar in an 8 oz. glass of OJ. That is nearly a entire day’s worth of sugar in one glass of OJ.
Another surprise for me was raisins. Even as a child, I my mother would put a small box of raisins in my lunch or let me have a small box as a quick snack…because they were good for me. One small individual serving box (1 oz.) of raisins has the equivalent of 5 ½ teaspoons of sugar.
All carbohydrates turn into sugar in your bloodstream within about 40 minutes after eating, or earlier. There are good carbs (like many vegetables) that take the full 40 minutes to metabolize as sugar, and there are bad carbs like desserts, candy, starchy foods and white foods (like bread, rice, white potatoes, bananas, milk, etc.) that turn into sugar much more rapidly. Ultimately, all carbs will metabolize as sugar in your system. So it isn’t just about the amount of sugar you put on your cereal or in something you are cooking, it is about the sugar that your system takes in from all sources.
Your doctor or nutritionist will tell you the correct amount for you (I am not a doctor and am not suggesting these amount fit you, just using them as an example), but hypothetically let’s say you are a woman shooting for 22 grams of sugar (5 ½ tsp) per day and 1,500 mg of total sodium or about 2/3 tsp. sodium (1 tsp = 2,300 mg) per day
A quick way to determine the sugar that will hit your system (not just used as an ingredient) is to read the label on a package and start with the “total carbohydrates” – take that number and divide by 4 to learn the number of teaspoons of sugar your body will metabolize in one serving of that item. So, a 1 oz box of raisins has 22 grams of carbohydrates (divided by 4) equals 5 ½ teaspoons of sugar. That little box of raisins is your total sugar for the day! I don’t know about you, but for me there are better ways to spend my allotment, even though I do love raisins.
As far a sodium, you will be surprise to find all the foods that have sodium in them naturally – not counting what we add when we prepare something. Eggs have sodium, milk has sodium, one serving of cottage cheese has 750 mg of sodium – that is half a day’s worth. Little things, like pickles, olives, chips, etc. have exorbitant amounts of sodium. You will be shocked as you learn to read the label how much hidden sodium and sugar is in everyday items we eat and don’t even know it.
Take it slowly and learn as you go – you are learning a whole new way to live for the rest of your life. At the beginning, it takes longer to shop because you are now reading the labels and comparing the amounts from one brand to another (and it can be a huge difference). I found keeping a chart/list when I started helped me more than anything. When I found things I liked with workable levels of sodium and sugar, I would write down the brand, the sodium level, the sugar level, and which store I found it in. That list eventually helped me be able to make more varied meals out of the good items we enjoyed. Before long, you won’t need the list. Only you know what you like to eat, so you have to do your own research. Create your own mix & match for the daily amounts
You can do this, and you will be so glad you did. Not only will it help your body, but food will actually taste much better after about a month…because you are tasting the flavor of the real food and not all the added stuff that warps the real flavor.
If it is already pre-made, it is likely not good for you. As with all things, there are exceptions.
If it is canned, always rinse it many times.
Vegetables are best fresh or frozen (plain – no added butter or sauces in the package)
Avoid cold-cuts, deli items, olives, pickles, chips, canned or dried soups, etc.
Does the water that comes out of your tap and is used to make ice cubes run through your water softener? If so, there is added sodium every time you use it to cook or drink.
Snarky responders need not reply. Move along and share your views elsewhere.
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