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Junk food, health food what’s the difference

If you look at these two nutrition labels and break down what they are you may be surprised

One of these foods is considered “healthy” and good for you and the other is touted by many as a “junk food”

Break down the labels they are comparable in total calories but one has more fiber, less sugar, less cholesterol, less saturated fat

If you were to think that it’s a better choice because of those qualifications alone you may be missing the big picture – you don’t know what you are really eating unless you look at the label

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Calories in some Valentines Day candy

Four dozen roses, just because he loves me or ...

Image by Fuschia Foot via Flickr

Remember that 3500 calories makes a pound of Fat.  If you are storing or burning calories every 3500 will move one pound.  I  found this handy chart to help you out (Fitsugar)

Candy Calories Fat (g) Sat Fat (g) Carbs (g) Sugars (g) Protein (g)
Hershey’s Kisses (9 pieces) 230 12 7 25 23 3
Hershey’s Solid Milk Chocolate Be My Valentine Kiss
(1/5 of 1.4 oz. package)
210 12 8 23 20 3
Hershey’s Valentine Marshmallow Heart (2.2 oz.) 240 7 4.5 44 35 3
Hershey’s Special Dark Hearts
(5 pieces)
220 12 7 25 21 2
Reese’s Peanut Butter Heart (snack size) 170 10 3.5 19 8 4
Dove Dark Chocolate Hearts
(5 pieces)
210 13 8 24 19 2
Box of Godiva Chocolates
(4 pieces)
210 12 7 24 21 3
Russell Stover Box of Chocolates
(2 pieces)
150 6 4 24 20 1
Conversation Hearts
(12 pieces)
60 0 0 15 14 0
Pink Candy Corns (26) 140 0 0 36 28 0
Heart-Shaped Sugar Cookie With Icing 139 6.7 4.1 18.7 12.8 1.9
Valentine’s Day Cupcake (Vanilla With Buttercream Frosting) 202 9 5.4 28 16.8 2.9

20 Worst Drinks in America – #11

#11 Starbucks Peppermint White Chocolate Mocha with Whipped Cream (venti, 20 fl oz)

660 calories
22 g fat (15 g saturated)
95 g sugars
Sugar Equivalent: 8½ scoops Edy’s Slow Churned Rich and Creamy Coffee Ice Cream

Hopefully this will dispel any lingering fragments of the“health halo” that still exists in coffee shops—that misguidedbelief that espresso-based beverages can’t do much damage. In this 20-ounce cup, Starbucks manages to pack in more calories and saturated fat than two slices of deepdish sausage and pepperoni pizza from Domino’s. That makes it the equivalent of dinner and dessert disguised as a cup of coffee. If you want a treat, look to Starbucks’ supplyof sugar-free syrups; if you want a caffeine buzz, stick to the regular joe, an Americano, or a cappuccino.

(From 20 Worst Drinks in America)

Empty calories – fill You up

Légumes

Image via Wikipedia

A calorie is a calorie but some calories are “empty” calories.

One calorie is technically defined as the amount of energy required to raise one cubic centimeter of water by one degree Centigrade.

100-calorie bag of chips and a 100-calorie apple are the same, almost.   The chips will give you 100 calories of energy of saturated fat, simple carbs, sodium, little vitamins or minerals.

The apple will get you 100 calories of energy the same as chips, but also no fat, 4 or 5 grams of fiber (a complex carb), no sodium, potassium and vitamins A & C.

Next time you grab a quick snack, choose a nutritionally dense food, such as fruits, vegetables, yogurt vs. greasy, salty, sweet processed snacks.

GT Get Fit Tip: Nutrition Label – Tips You Should Know

1. Title: When you see the title “Nutrition Facts,” you know this is the current information label approved by the Food and Drug Administration.

2. Serving Size: Is your serving the same size as the one on the label? If you eat double the serving size listed, you need to double the nutrient and calorie values. If you eat one-half the serving size shown here, cut the nutrient and calorie values in half.

3. Calories: Are you overweight? Cut back a little on calories! Look here to see how a serving of the food adds to your daily total. A 5′4″, 138-lb. active woman needs about 2,200 calories each day. A 5′10″, 174-lb. active man needs about 2,900. How about you?

4. Daily Value: Feel like you’re drowning in numbers? Let the Daily Value be your guide. Daily Values are listed for people who eat 2,000 or 2,500 calories a day. If you eat more, your personal daily value may be higher than what’s listed on the label. If you eat less, your personal daily value may be lower. For fat, saturated fat, cholesterol and sodium, choose foods with a low % Daily Value. For total carbohydrate, dietary fiber, vitamins and minerals, your daily value goal is to reach 100% of each.

5. Total Fat: Aim low: Most people need to cut back on fat! Too much fat may contribute to heart disease and cancer. Try to limit your calories from fat. For a healthy heart, choose foods with a big difference between the total number of calories and the number of calories from fat.

6. Saturated Fat: A new kind of fat? No–saturated fat is part of the total fat in food. It is listed separately because it’s the key player in raising blood cholesterol and your risk of heart disease. Eat less!

7. Cholesterol: Too much cholesterol — a second cousin to fat — can lead to heart disease. Challenge yourself to eat less than 300 mg each day.

8. Sodium: You call it “salt,” the label calls it “sodium.” Either way, it may add up to high blood pressure in some people. So, keep your sodium intake low — 2,400 to 3,000 mg or less each day.*

*The AHA recommends no more than 3,000 mg sodium per day for healthy adults.

9. Total Carbohydrate: When you cut down on fat, you can eat more carbohydrates. Carbohydrates are in foods like bread, potatoes, fruits and vegetables. Choose these often! They give you nutrients and energy.

10. Dietary Fiber: Grandmother called it “roughage,” but her advice to eat more is still up-to-date! That goes for both soluble and insoluble kinds of dietary fiber. Fruits, vegetables, whole-grain foods, beans and peas are all good sources and can help reduce the risk of heart disease and cancer.

11. Protein: Most Americans get more protein than they need. Where there is animal protein, there is also fat and cholesterol. Eat small servings of lean meat, fish and poultry. Use skim or low-fat milk, yogurt and cheese. Try vegetable proteins like beans, grains and cereals.

12. Vitamins & Minerals: Your goal here is 100% of each for the day. Don’t count on one food to do it all. Let a combination of foods add up to a winning score.

Source:University of Iowa

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