字幕表 動画を再生する 英語字幕をプリント 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.