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  • In a perfect world, we would all grow our own food. But this isn't a perfect world.

  • So here are some tips on what to look for in good packaged food for the real world.

  • When you do choose foods that are processed and packaged, it's helpful to know what to look for.

  • Here are some clean eating tips to guide you.

  • Look for words that indicate simple processes such as: dried or dehydrated, ground or powdered,

  • sprouted, and cold pressed.

  • In both the US and Canada, food ingredients must be listed in descending order by weight.

  • There's actually a better way to tell if a food is clean. If it's got good ingredients

  • as opposed to nutrition facts. If you wouldn't eat something that's in the first 90%

  • of the ingredients, you probably shouldn't buy it. When you buy simple foods such as rice,

  • the only ingredient in this should be rice. There shouldn't be seven, eight, nine,

  • ten other things in there and especially if you don't recognize them - if you can't pronounce them,

  • it's probably not a clean choice.

  • I'm here with Peggy who is going to walk you through the nutritional facts panel on the back

  • of any packaged food to show you how to make cleaner, better choices.

  • Now, once you've gone through the ingredients list - which is the most important thing on a package

  • and you know what order they're in, in terms of the most abundant to the least abundant

  • there are a few things you can learn from the nutritional facts panel, and I'll show you what.

  • The first thing to look at when you're looking at a nutritional panel is the serving size.

  • This isn't regulated at all, it's up to the manufacturers to decide

  • what the serving size is going to be.

  • So take peanut butter for example. Some might have a two tablespoon serving.

  • Some might have a one tablespoon serving. So it's up to the manufacturer. They can decide to

  • reduce it so that it looks like it has less sugar and less fat. So the first thing to do is to

  • look at the serving size and do the math from there to see what the values actually really mean.

  • So these daily value percentages don't really tell you much at all. It's based on a 2,000 calorie a day diet

  • on the average person. But everyone has different nutritional needs. For example,

  • it's showing you Vitamin C - 35%. If you're stressed or if you have a compromised immune system,

  • people need different requirements of vitamin C. So the best thing to do is talk to your

  • health care practitioner and use this just as a guide.

  • Be leery of products that say "Fat Free" or have a big fat 0 on the nutritional label,

  • especially when it's supposed to have fat in it. What happens is when they take out those fats,

  • they typically replace it with bad products. Looking at this label right here, this fat free salad dressing,

  • the first ingredient is water, and then sugar. So they're adding a lot of sugar to replace the fat.

  • Fat is your friend, and you want to make sure that you get good quality fats and good quality oils.

  • Things like Extra Virgin Olive Oil, flax seed oil, avocado oil, coconut oil.

  • When you're buying these oils, you want to make sure they're in a dark glass container because

  • they are sensitive to light, heat, and oxygen. Many might avoid adding salt to their meals to reduce

  • the amount of sodium that they get. Meanwhile, the majority of sodium comes from canned and

  • packaged foods. Salt, MSG - which is horrible for you - is added to some packaged foods

  • as a flavor enhancer. Now this is why it's really important to read your labels and

  • know your ingredients. Now, also a thing to be mindful of is the amount of sodium

  • per serving. So your favorite can of vegetable organic soup might have a serving size of four.

  • So take that sodium number and multiple it four times. Just be really mindful and

  • read your labels. Pay attention to marketing claims right on the package.

  • Sugar free cookies? Really? Well, if it isn't sweetened with real sugar, a lot of times

  • it's sweetened with chemically derived additives that can be not so good for your health.

  • So always make sure you read the labels and know your ingredients. Choose natural sweeteners,

  • things like coconut palm sugar, Stevia, maple syrup, these are a lot better for you.

  • So again, go back to reading your labels and know what's inside your food.

  • To expand on what you've just learned about label reading, check out the supplemental

  • material, including recipes on this page.

In a perfect world, we would all grow our own food. But this isn't a perfect world.

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B1 中級

きれいな食事101:食品ラベルを理解する (Clean Eating 101: Understanding Food Labels)

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    阿多賓 に公開 2021 年 01 月 14 日
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