West Hudson Valley News

Reading nutrition labels can be daunting, especially for those just beginning to scrutinize their dietary choices. With time, individuals can become adept at interpreting these labels, allowing them to make healthier and more informed decisions about their food purchases. The first step in this process is to examine the serving size, which forms the basis of the nutrition information but does not necessarily suggest the amount one should consume. It is important to note that even small packages may contain multiple servings.

A common pitfall is focusing solely on calorie count when comparing foods. It is critical to consider the composition of those calories. Are they primarily from added sugars and unhealthy fats, or is the item high in protein and fiber? These components influence the satiating quality of the food. An easier way to assess nutrient content is by using the % Daily Value (% DV) on the label. A nutrient content of 5% or less is considered low, while 20% or more is high.

"Nutrients that you want to limit are added sugar, saturated fat, trans fat, and sodium. Nutrients that you want to eat more of are fiber, protein, vitamin D, calcium, potassium, and iron."

Not every healthy food will contain protein or fiber. For example, salmon offers protein and beneficial unsaturated fats but lacks fiber. When comparing items, it is vital to prioritize nutrients aligned with personal health objectives, like choosing low sugar options for those managing diabetes.

Meal planning is a skill that can prevent unwanted weight gain and reduce food waste. "If you don't have a strong culinary background, be patient with yourself while you are learning and don't expect to become a Top Chef overnight." Starting with simple recipes allows one to develop culinary skills over time.

Developing a meal plan can be as straightforward as focusing on lean proteins and vegetables, with meals such as pesto chicken with green beans for Monday or ground turkey taco salads for Tuesday. It's essential to consider one's schedule for the week when planning meals, and preparing extra portions can ease the burden of meal prep on busy nights.

Batch cooking, or preparing several proteins and vegetables in advance, is another method. For instance, cooking a large batch of chicken breasts allows versatility, enabling different meal variations throughout the week. Simple actions, such as washing and chopping fruits and vegetables over the weekend, can expedite meal preparation during the weekdays.

"Take some time on Sunday to make veggie egg bites that you can grab and go during the week."

By investing time in meal preparation, the process of maintaining a balanced and nutritious diet becomes more manageable and efficient throughout the week.