How to Read Food Labels

How to Read Nutrition Labels to Lose Weight

Reading food labels can be very confusing. This post from WebMD will help you to understand the important stuff.  Reading Food Labels can be the best way to start losing weight.

You might know how to read nutrition labels, but do you know how to read food labels to lose weight? If you’re trying to slim down, there are a few important numbers that matter more and a few numbers that matter less. If you can learn to scan the Nutrition Facts label quickly for essential information, you’ll be able to shop faster, eat better, and lose weight with greater ease.

Learn to Read Food Labels for Weight Loss

As you read through this guide, keep in mind that the Nutrition Facts label changes from time to time. The label you see in the store today will be changing in the coming years to reflect the newest health guidelines established by the U. S. Food and Drug Administration (FDA). By 2018, most food labels will need to use the new design. The new design includes larger text for “Calories,” “Serving size,” and “Servings per container.”  These changes will help you to find the most important weight loss information.

The images throughout this guide will show an example of an older version of the nutrition label on the left and an example of the newer version on the right. So no matter which version you find on a package, you will know how to read food labels correctly to lose weight.  

Serving Size

Portion control is essential when you are trying to lose weight. And counting calories accurately matters, too. So it’s essential that you check the serving size on the food label because it will help you to eat correct portions for weight loss and to count the right number of calories each day.

• Use “Serving size” to manage portions. The serving size on the package is notthe amount of food you should eat. It is the amount of food that a typical eater consumes during a single eating occasion. So you shouldn’t use this number to decide how much food to eat. Instead, use this number only to determine how many calories are in a typical serving of that food. To find out how much of it to eat, use my guide to correct portions for weight loss.
• Use “Serving Size” to calculate calories correctly. If you use a diet app or a website like Calorie Count or MyFitnessPal, you will enter foods and food amounts into your daily food journal to count calories and manage your diet. Most of these services use “Serving size” as the default amount. Be sure that you change the amount if your portion size is different than the serving size listed. 

Calories

No matter what kind of weight loss plan you follow, calories matter. You’ll lose weight faster if you eat the right number of calories each day. When you read nutrition labels at the grocery store, check the calorie count to see how many you'll gain when you eat the portion of that food that you usually consume. Then compare different brands and products to see if you can find one that provides fewer calories to keep your daily intake on track. 

Fat

Eating some healthy fat is good for your body and will help you to stay satisfied throughout the day. If your belly feels comfortable, you’re likely to eat less and slim down faster. But fat is full of calories, so you need to choose your fat carefully and eat it sparingly. When you read food labels, first check the total number of fat grams (red arrows) provided by the food. Then check the numbers below (yellow arrows) for further information. 

• Saturated fat. While there is some emerging evidence that saturated fat may not be as bad for our bodies as we thought, most experts still recommend that you eat less saturated fat and more polyunsaturated fat or monounsaturated fat for good health. So it’s best to choose foods that have the lowest number listed here.
• Trans fat. Experts agree that trans fats are not good for your body. Try to choose foods with as little trans fat as possible. 

Carbohydrates

If you’re on a low-carb diet for weight loss, you should check this number right away. Keeping your carb intake low will make a big difference in the success of your diet.

But even if you’re not counting carbs, choosing better sources of carbohydrates is important for good health. The food label can help you make better decisions about which food to choose. But you’ll need to look underneath the “Carbohydrates” listing to get the information you need.

Check these numbers to choose good carbohydrates for your diet.

• Dietary fiber. Fiber is a dieter’s friend. You’ll feel full longer and you’ll keep your net carb intake low if you choose foods with more dietary fiber. So if you can choose foods with a higher number in this area, you may have an easier time sticking to your diet. Packaged foods that contain whole grains or vegetables like spinach are often good sources of dietary fiber.
• Sugars. It's smart to watch your sugar intake if you want to reach and maintain a healthy weight. So you’ll want to check this number and choose foods that contain less sugar. But not all sugar-rich foods are the same. The new Nutrition Facts label makes it easier to choose healthier foods with sugar. On the new label, you will see a listing for “Total Sugars” and “Added Sugars.” Try to choose foods with the fewest “Added Sugars.” Foods with more added sugars provide empty calories that can increase your daily calorie intake and provide very little nutrition.  

Protein

Protein is another important macronutrient for dieters. When you select foods at the grocery store, read food labels and try to choose some foods that provide protein. Lean meat products and low-fat dairy products are good examples.

But when you check the nutrition label for protein, scan the fat grams to make the number is not too high. Many protein-rich foods are also high in saturated fat. And some foods in the dairy aisle contain unhealthy trans fat. 

Food Label Numbers That Matter Less for Weight Loss

All of the information on the nutrition label can help you to eat a healthy diet. But there is some information on the label that matters less when you’re trying to lose weight. It doesn’t mean you should ignore the numbers. But if weight loss is your primary goal, these numbers may be less important for you.

• Percent Daily Value. As a dieter, the numbers listed under “Percent Daily Value” may not matter to you. In fact, depending on your specific diet, you may want to ignore these numbers completely. Why? Because the numbers tell you how much a particular nutrient contributes to your total daily diet if you consume 2,000 calories per day. Most dieters will consume far less than that. Many diet plans for women are based on a 1,200 calorie intake per day and many diets for men recommend a total daily intake of 1,600 – 1,800 calories. If you consume fewer than 2000 calories per day, then the percents listed in this column will not be accurate for you.
• Cholesterol. Your doctor may have told you to reduce your dietary cholesterol intake. If so, this number is important for you. But choosing foods based only on cholesterol won’t necessary help you to lose weight.
• Sodium. Most experts recommend that healthy eaters keep their sodium intake under 2,300 milligrams per day. For that reason, this number is important. But low-sodium foods aren’t necessarily better for weight loss than foods that contain more sodium.
• Vitamins and Minerals. The numbers listed under the thick black bar give you important information about the healthy micronutrients in your food. If you choose foods that are more nutritious, it will be easier for you to build a strong, fit body. In a perfect world, dieters would choose foods that are low in calories and high in nutrition. But vitamins and minerals don’t actually cause weight loss to happen faster.

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Gardner Books

Can I Eat Pasta And Still Lose Weight?

You already know that the fish and chips, or the burger and fries might not be the best option considering your current goals. 

You find yourself debating between a “healthier choice” of either grilled chicken or sautéed fish. You get the chicken, and then the waiter asks you to choose a side. You have 3 options: (1) a baked potato, (2) penne pasta, or (3) brown rice.

Which option would you choose, and why? In the context of losing weight, which side dish do you think best supports your goals?

Do you have your answer? How many of you chose brown rice? 

What if I told you that the penne pasta would be the best choice? You might be surprised to learn that of those 3 side dishes, penne pasta has the lowest glycemic index.

The Glycemic Index and Fat Loss 

While glycemic index (GI) is only one measure of evaluating a food, the fact that pasta has a lower GI does make it a more attractive option. 

It’s inarguable that calorie intake has the biggest impact on the whole fat loss equation, but controlling your blood sugar levels by opting for lower glycemic foods definitely plays a role in weight and fat loss as well.

So, contrary to popular opinion, you can eat pasta and still lose weight. But this doesn’t mean you should make pasta the foundation of every meal. The key to eating pasta and getting a lean is to control your portions.

Strategies to Stay Lean While Eating Pasta 

These 3 strategies will help you eat pasta while losing body fat:

1. Keep Your Portion Size In Check 

Look to the Italians on this one. They love their pasta in Italy and eat it pretty much every day, sometimes even multiple times a day! How many obese Italians do you see? Not many. 

The issue with pasta is that it’s very calorie dense (meaning that it contains a lot of calories per gram of food), making it very easy to overeat. But it all comes down to portion sizes. A single serving of pasta will do very little harm to your fat loss goals.

So if you keep your portion sizes under control, you should be just fine. One serving equals 1 cup of cooked pasta.

Pro Tip: When eating pasta, make it your side dish to complement a bigger portion of protein and veggies. See recipe below.

2. Choose Your Sauce Carefully (Or Make Your Own) 

When I was a kid, I used to love fettuccini alfredo. The cream, the cheese, the fettuccini – it was incredible! I would order it every time my family went out to dinner. 

But now that I’m an adult, I don’t eat it anymore. That is, unless I’m looking to pack on some weight. Why? Because alfredo sauce is loaded with calories – almost 900 calories in one jar!

When you decide to eat pasta, watch out for any cream-based sauces, especially when you eat at a restaurant. These dishes are guaranteed to be loaded with calories, and generally contain a much larger serving than if you were to make it at home. 

But even if you avoid cream-based sauces, it’s important to be mindful of any store bought tomato sauces as well. Most contain added sugars, some variety of low quality refined oil, and possibly even corn syrup.

When you buy pasta sauce at the store, select one that’s tomato-based, contains no added sugars, and is made with olive oil. 

Otherwise, you can try making your own sauce. It doesn’t have to be complicated and actually can be done in less then 5 minutes. Check out the recipe below

Pro Tip: Make your own basic sauce with garlic, olive oil, and basil with the simple below recipe. 

3. Eat Pasta Post-Workout 

After an intense workout, your muscle cells are more receptive to carbohydrates meaning you can safely consume carbohydrate-rich foods with little damage to your fat loss goals. There are two primary reasons for this:

• You need to replenish your glycogen (carbohydrates) stores, which get depleted by intense exercise.

• Intense exercise induces specific hormonal responses that make you more insulin sensitive post-workout.

This is why the bodybuilders at the gym freak the hell out if they can’t get their protein and carb shake right after a workout. It’s this post-workout anabolic window that they are trying to take advantage of. 

While the research differs slightly on the duration of this post workout window, it is a safe bet to consume pasta within a 2-hour period post workout. 

It’s important to note – this is a variation of “nutrient timing”, which is an advanced nutrition strategy that only works if you have a solid nutritional foundation already in place. 

Pro Tip: Plan a pasta night after an intense strength workout that you do later in the day, preferably within 2 hours of eating dinner.

Regular vs Whole Grain Pasta 

While regular pasta can definitely be a part of a fat loss diet, the same serving size of whole grain pasta packs a lot more nutrition with fewer calories.

Regular Pasta 

Sure, regular pasta might be enriched with specific nutrients, including iron and b-vitamins, but it lacks dietary fiber which means that it’s less satiating. Without dietary fiber, regular pasta is digested faster and the sugars are released into your bloodstream more rapidly. This could cause you to be hungrier sooner, especially if you don’t include lean protein, vegetables, and healthy fats in your pasta dish.

Whole Grain Pasta 

Whole grain pasta, on the other hand, contains trace minerals like selenium in addition to b-vitamins and iron, and also has more dietary fiber. You’ll probably find a bowl of whole grain pasta to be more satifying, keeping you full for a longer period of time. If you add some protein and vegetables, you have a nutrient-dense meal that also keeps your blood sugar levels more stable.

Nutrition	Regular Enriched Spaghetti	Whole Grain Spaghetti
Calories	220	174
Carbohydrates	43 g	37 g
Fat	1 g	1 g
Protein	8 g	7 g
Dietary Fiber	3 g	6g

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Too Much Sitting Will Kill You

Originally publish on HealthDay, this article tells about the dangers of too much sitting, a typical problem that office workers have, but they're not the only ones today. Road truck drivers, some factory workers, even some instructor have to spend there days in front of a computer screen and they do that sitting. Regular exercise doesn't erase the higher risk of serious illness or premature death that comes from sitting too much each day, a new review reveals. Combing through 47 prior studies, Canadian researchers found that prolonged daily sitting was linked to significantly higher odds of heart disease, diabetes, cancer and dying. And even if study participants exercised regularly, the accumulated evidence still showed worse health outcomes for those who sat for long periods, the researchers said. However, those who did little or no exercise faced even higher health risks. "We found the association relatively consistent across all diseases. A pretty strong case can be made that sedentary behavior and sitting is probably linked with these diseases," said study author Aviroop Biswas, a Ph.D. candidate at Toronto Rehabilitation Institute-University Health Network. "When we're standing, certain muscles in our body are working very hard to keep us upright," added Biswas, offering one theory about why sitting is detrimental. "Once we sit for a long time . . . our metabolism is not as functional, and the inactivity is associated with a lot of negative effects." About 3.2 million people die each year because they are not active enough, according to the World Health Organization, making physical inactivity the fourth leading risk factor for mortality worldwide. Among the studies reviewed by Biswas and his team, the definition of prolonged sitting ranged from eight hours a day to 12 hours or more. Sitting, or sedentary activities ubiquitous with sitting such as driving, using the computer or watching TV, shouldn't comprise more than four to five hours of a person's day, Biswas said, citing guidelines issued by Public Health Agency of Canada. "We found that exercise is very good, but it's what we do across our day," he said. "Exercise is just one hour in our day, if we're diligent; we need to do something when we're not otherwise exercising, like finding excuses to move around, take the stairs, or carry groceries rather than use the [shopping cart] at the supermarket." The biggest health hazard stemming from prolonged sitting, according to the review, was a 90 percent higher risk of developing type 2 diabetes. Among studies examining cancer incidence and deaths, significant links were specifically noted between sedentary behavior and breast, colon, uterine and ovarian cancers. One study in the review showed that fewer than eight hours of sitting time per day was associated with a 14 percent lower risk of potentially preventable hospitalization. Dr. Joshua Septimus, a clinical associate professor of internal medicine at Houston Methodist Hospital in Texas, praised the new research, saying it "gives us more data to help counsel our patients." "The idea that we could exercise for 15 or 20 minutes a day and that could completely erase any harms of a sedentary lifestyle for the other 23 hours a day is just too hopeful," Septimus noted. "This showed us that yes, there is some benefit to physical activity . . . but it's not enough." Biswas and his colleagues offered additional tips to reduce sedentary time, including: Taking a one- to three-minute break every half-hour during the day to stand (which burns twice as many calories as sitting) or walk around, Standing or exercising while watching TV, Gradually reducing daily sitting time by 15 to 20 minutes per day, aiming for two to three fewer sedentary hours over a 12-hour day. When you sit after a while, your metabolism will slow-down and other body functions will start to do the same thing. As your body functions slow down you become a target for disease and illness from others you come in contact with. Think about a stand up desk that you can use part of the day. Think about taking short breaks often just to walk around the room for a few minutes. Even standing is better for your health than sitting. I write E-books and blogs about fitness and weight loss. I’ll show you the cheapest, inexpensive way to lose weight. Right now and for a limited time, my E-book, "How Bad Do You Want To Lose Weight”, is $1.99 on all the major sites. Amazon.com, iBooks, B&N.com, Scribd.com, Kobo.com and many others in several other countries.

Processed Foods Can Affect Your Health

This is a topic I preach about all the time. The dangers of processed foods and this article says it all. Take a moment to read this and then maybe you'll think twice about buying fast food.  

Recently, I was meeting a friend at a park over lunch, and I noticed a really disturbing trend. Almost everyone there was opening a package or box for their lunch.

As you are probably aware, multiple concerns have been raised about processed foods, including the abundance of processed foods and the dangers they pose. In fact, a recent study performed by researchers at the University of Chapel-Hill found that more than 60 percent of the food purchased annually in America is highly processed. Is it any wonder Cancer is running ramped.

As evidence mounts linking over-consumption of these products to major health consequences, highly processed foods are becoming a concerning trend.

Some basic food processing is necessary to ensure the safety of perishable items, such as fresh meat or dairy, the concern lies with products considered to be highly processed. These are the convenience foods that dominate the center aisles of your typical grocery store and include: ready-made meals, cereal, canned goods, cookies, chips, sodas, candy, sweets and other packaged items. In addition, many types of meat and cheese products, such as bacon, sausages, hot dogs, lunch meat, and cheese slices or spreads are also considered highly processed foods. These types of foods constitute the majority of the calories consumed on a regular basis for the average American family. 

Avoiding processed foods altogether may be impossible, but understanding why consuming too many may be detrimental is an important first step to improving your health.

For starters, these products typically contain increased amounts of salt, sugar, or fat—all of which are known as harmful.

Highly processed foods are also chemically treated with additives or preservatives to improve their taste, texture, or to extend shelf-life. An easy way to identify any processed food is to take a look at the label; if there is a laundry list of ingredients with unrecognizable, complicated names it is safe to say it's processed food.

Here are six ways overconsumption of processed food could be affecting your health:

Obesity

It is well known that sugar contributes to obesity, which can then lead to a host of other chronic diseases. Highly processed foods are often loaded with extra sugar, but don’t be fooled if the word “sugar” doesn’t actually appear on the label. There are as many as 50 different words used to list types of sugar added to processed foods. The most common names are corn syrup, fructose, glucose, sucrose, malt or maltose, honey, molasses, or nectar.

Known as “empty calories,” any type of sugar, including those hidden or disguised varieties, adds no nutritional value and in fact, encourages your body to consume even more calories. What’s worse is that consumption of sugar triggers the same sense of pleasure and craving within the brain comparable to those who struggle with drug addiction. This not only explains why it is so hard to resist seconds after indulging in a sweet treat but why many experience subconscious cravings for all those other highly-processed meals and snacks.

So, how much sugar consumption is too much? The 2015-2020 Dietary Guidelines for Americans recommends added sugars should be limited to no more than 10 percent of daily calories. This equals about 12 teaspoons of sugar per day, which sounds pretty generous until you put into perspective that the average can of soft drink contains about 10 teaspoons alone.  Most of us have to idea how much sugar and salt is in our processed foods. 

The labeling is designed to confuse you. Manufacturers don't want you to know what your eating.  Yes, it does tell you on the label, but the quantities are so small you think it doesn't matter. In reality, when everything you eat is processed the quantities of salt, sugar, and fats far exceed the limits your body can process so your liver turns the excess into fat and stores it.

I write E-books and blogs about fitness and weight loss. I’ll show you the cheapest, inexpensive way to lose weight. Right now and for a limited time, my E-book, "How Bad Do You Want To Lose Weight”, is $1.99 on all the major sites. Amazon.com, iBooks, B&N.com, Scribd.com, Kobo.com and many others in several other countries. 

What About GMOs?

Genetically Modified Food: What Do We Need to Know?

You need to read this article.  I write every week about how we need to eat fresh and avoid processed foods, but after this article maybe we need to be growing our own. 

I will spare you any suspense: I think genetically modified food can be good, bad, or in-between. Genetic modification is just a method, and it’s really the character of any given product that matters.

I also think it’s appropriate for information about genetically modified ingredients to be disclosed because people generally want that information—and transparency is almost always a good thing. But the power of knowing brings with it the responsibility of understanding.

If you get information about GMO (this stands for genetically modified organism) ingredients and don’t know what to make of it, it could lead in the direction of worse decisions rather than better. Let’s explore the topic accordingly.

First, you should know What Genetic Modification means and you can do your own research on that, it gets complicated so take your time.

GMO Foods

That said, the products of genetic modification need to be judged on their own, individual merits. I’ll give you two examples: corn and soy (there is no GMO wheat on the market).

Prevailing varieties of sweet corn have been genetically modified to make them tolerant of a herbicide called Roundup, made by Monsanto; and to produce their own insecticide, called Bt toxin. If you Google “GMO corn,” you will readily find arguments against it by those generally opposed to GMO food, and arguments for it. Personally, I am concerned that Roundup is bad for both people and the environment, and that modifying crops so Monsanto can use ever more of it is worrisome. I am also concerned that introducing novel proteins into foods may contribute to everything from food allergies to behavioral disorders, to irritable bowel syndrome, to gluten intolerance. These dots are very hard to connect with certainty, but such connections are plausible.

If you can find and buy locally grown, non-GMO corn, I think it’s a good idea.

Soy is another story. Soybeans are a very versatile crop, generating everything from tofu to cooking oil. That cooking oil is, historically, very high omega-6 fat, an excess of which has long been implicated in major health problems in the U.S., notably heart disease. Through genetic modification, a new variety of soybean is taking over that produces oil very rich in the monounsaturated fat, oleic acid, that predominates in olive oil; rich in omega-3 fat and low in omega-6. This is much healthier oil, and in fact- might be one of the best cooking oils there is. This is clearly a case of genetic modification working as it should, to produce better products, and better health.

The reason people are against GMO's is because they believe if you modify any food, you'll lose nutrition and then it becomes just another manufactured food. 

GMO Labeling

I side with those who favor GMO labeling, but with a provision. It will be far easier for large companies with deep pockets, than smaller companies, to comply with such a requirement, and source non-GMO ingredients. But those products could well be GMO-free “junk,” just as there is low-fat junk food, low-carb junk food, and gluten-free junk food.

Smaller companies making genuinely good foods, but unable to source exclusively non-GMO ingredients, might wind up being punished—and your health could suffer, too. Some GMO products are excellent; some non-GMO products are terrible. This is why GMO labeling could lead to worse food choices as readily as better ones. It all depends on what you do with the information.

Making the Best Decision for Yourself

Here’s my brief inventory of recommendations:

1. GMO foods should be labeled transparently. Oppose any legislation that would prevent this.
2. GMO is a method, neither good nor bad, any more than an assembly line is good or bad. It depends what it is making.
3. GMO products can pose health risks at times, but can also help eliminate health risks. Avoid summary judgment and assess each product on its own merits. Getting unbiased information to inform such assessment is challenging, but you can find it if you look. WHO and the FDA provide some; USDA tends to have the most detailed information.
4. Just as foods can be organic and still be junk, foods can be non-GMO and still be junk. Don’t fall for that. Choose foods that are nutritious and wholesome to begin with, and then superimpose non-GMO if so inclined.
5. Shop along the “middle path.” What I mean is: don’t get caught up in the hype that GMO is bad because it deviates from nature. Every domesticated food in the modern supply was altered from some wild ancestor. But also, don’t assume that all innovation is a good thing. The law of unintended consequences certainly pertains, and any time a new food is engineered- there is some potential for new, unintended adverse effects.

I realize an “all good” or “all bad” verdict would be simpler—it would just be wrong. To make balanced and reasonable decisions about the place for GMO products in your diet, that’s really what you need to know.

I write E-books and blogs about fitness and weight loss. I’ll show you the cheapest, inexpensive way to lose weight. Right now and for a limited time, my E-book, "How Bad Do You Want To Lose Weight”, is $1.99 on all the major sites. Amazon.com, iBooks, B&N.com, Scribd.com, Kobo.com and many others in several other countries. 

Is U.S. Government Subsidizing Fattening Foods?

Study found Americans who ate the most grains, dairy, and livestock products had more health issues

Did you ever wonder why so many Americans are overweight?

I found this article in my inbox today and I knew I had to reblog this. Many of us are unaware of the foods that are causing our health problems. We assume that the foods we buy in the supermarket are safe. But the truth is that food we buy today is engineered to make money for the producers with little regard for the health of the consumer. 

By Alan Mozes

HealthDay Reporter

Americans get more than half of their daily calories from seven farm foods that are subsidized by the U.S. government, but a new study suggests those subsidies may be contributing to the obesity epidemic.

The problem, according to the researchers: The biggest consumers of such food products are also much more likely to be obese, and to struggle with high cholesterol, high inflammation levels or high blood sugar. The foods include grains, dairy and livestock products.

I want to inject a sentence here to clarify the word "grains". I like the whole grains that are available in food products, but today too many consumers are still buying food that contains enriched grains (mostly wheat), enriched or processed wheat is just as bad for blood sugar levels as pure sugar and should be avoided, but whole grains like barley and oats can be found in several breads, biscuits, pizza crusts, pita breads, crackers, and other foods and can be found in your supermarkets.

"We know that eating too many of these foods can lead to obesity, cardiovascular disease, and type 2 diabetes. However, we still didn't expect to see such strong results when looking directly at the association between the consumption of subsidized foods and health," said Edward Gregg, chief of the epidemiology and statistics branch in the division of diabetes translation with the U.S. National Center for Chronic Disease Prevention and Health Promotion.

The researchers focused on seven leading commodities covered in the 1973, U.S. Farm Bill. Under that law, producers receive direct financial support from the federal government to grow or raise farm products that include corn, soybeans, wheat, rice, sorghum, dairy and livestock.

The goal is to ensure "a plentiful supply of food at reasonable prices," given that domestic food production accounts for 80 percent of the food that Americans eat, Gregg explained.

The researchers noted that such subsidies amounted to $170 billion between 1995 and 2010.

Unfortunately, much of this food ends up being processed into nutritionally questionable products, including high-calorie sugary sodas and juices (sweetened with corn syrup), high-calorie packaged foods, high-fat meats and high-fat dairy products, the study authors said. In contrast, fruits and vegetables have historically been excluded from such subsidies, given their "perishable nature and shorter shelf-life," Gregg said.

More than 10,000 American adult men and women offered researchers a breakdown of their food intake in the 24 hours prior to being polled. While smoking histories, exercise habits or socioeconomic backgrounds were not assessed, obesity risk was, along with the risk for high abdominal fat, high overall inflammation levels, high blood pressure, high cholesterol and high blood sugar levels.

The majority of food (56 percent) respondents consumed came from among the seven subsidized food products. And those who consumed the most subsidized food fared the worst, the study findings showed.

For example, the investigators found that people who consumed the most of these food products were 37 percent more likely to be obese, 41 percent more likely to have belly fat, 34 percent more likely to struggle with inflammation, 14 percent more likely to have high levels of "bad" cholesterol and 21 percent more likely to have high blood sugar levels.

Still, Gregg noted that obesity "is a complex public health problem" and that simply consuming more subsidized foods does not make obesity -- or any other health problems -- inevitable. More research is needed to assess how changes to the current subsidy program might affect such health risks, he suggested.

Lona Sandon, program director of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas, expressed little surprise with the findings.

"We know that people who eat a higher percentage of fruits and vegetables, and less high-fat, less high-starch, less high-sugar foods, tend to have lower body weights," she said. "But our eating culture is about an animal-based diet. Meat and dairy," Sandon said. "So while the subsidy situation is complicated, and there are no easier answers, it does likely play into the fact that people just don't eat enough fruits and vegetables," Sandon added. "It's kind of a no-brainer."

Copyright © 2013-2016 HealthDay. All rights reserved.

I write almost every day about eat fresh  and why we should lose body fat and this article spells out the dangers we face eating a typical American diet. Consumers have to wake up and start to pay attention to what they eat and what they buy. It all starts with what you buy at the supermarket.

Which is the Best Diet?

As new research comes out, the age-old debate over the best diet for weight loss keeps evolving. Is it a low-fat diet, a low-carb diet, the Military Diet, paleo, gluten-free, or something else? 

The answer really boils down to you. Ultimately, all of these diets are just fancy ways of cutting calories so that you eat less than you burn. That's the only way you'll lose weight. 

Before you decide, explore your choices. Make sure the diet you choose isn't bad for you, ask yourself these important questions, and talk to your doctor or another licensed health professional to help you make the right decision.

Many diet plans make promises that weight loss is easy, that you can eat anything that you want and that you'll see quick results. The claims can be both tempting and confusing. So, how do you sort through the plans to find the best diet plan for you? Ask yourself these questions before investing any time or money in a weight loss plan plan.

What is my budget? Before you begin shopping for the best weight loss plan, decide if you have money to invest. Then, based on that budget, investigate as many diet plans and products as possible. Be sure to evaluate all costs that might be involved. This includes the cost of the food, support services, reference materials and exercise classes. 

Keep in mind that the cost of a diet program is not necessarily a predictor of the plan's success. Just because you pay to lose weight doesn't mean that the weight will necessarily disappear. However, there is some evidence that suggests commercial weight loss plans are more successful than trying to lose weight on your own. Research in the Journal of the American Medical Association found that dieters who followed a structured commercial plan lost slightly more weight than those who followed a self-help plan.

But if you don't have money to spend on a commercial diet, don't worry. There are some great online weight loss programs that are cheap or even free.  These apps, online workouts and virtual coaching services are perfect if you are a do-it-yourself type who prefers to be independent and create your own weight loss program. The best program for you is the one you can stick to. This is more than a diet it's a life long meal plan you can stick to so be carefully. Don't give up because because you didn't pick well, most people don't. You'll gain knowledge and do better next time.

I chose the Mediterranean diet that the people of the Mediterranean region have had for centuries. You'll find it on the internet for free. I chose it because the food chooses are numerous, more than any other plan I looked at and it's a proven plan with thousands of years of proven results.

One of the reasons that many diets fail is that busy schedules get in the way of good eating-habits. It's hard to pass by a fast-food restaurant after working a 10-hour day. But if you know that a healthy meal is waiting at home, making a good choice might be easier.

If your serious about succeeding this time, you want to prepare your own meals. You can't trust pre-made food, you don't know what in it. You can't trust food labels. The pre-made diet meals are usually very small and the plan is to starve you and you'll lose weight. You can't lose weight by starving. This is the biggest mistake that even the commercial plans get wrong. All the designer plans want to cut your calories by giving less food. If you eat less, you'll lose weight. But the idea doesn't work very long because you can't keep restricting your food intake. That leading to bingeing and then you develop a more serious problem. 

The trick is to change the food your eating so you eat less calories, not less food. You don't want to be hungry. Eat fresh and eat clean and you can eat all you need to stay full. 

In the process of choosing the right diet for you, try to ignore the claims and advertisements. Focus on your own physical, emotional and lifestyle considerations to find a plan that helps you reach your weight loss goal.

Eating fresh means no packaged foods, no frozen foods, no processed foods, no frankenfood, You want food that gives you the most nutrition in every meal. Also eat more seafood. You can find websites like seafoodedf.org which will tell you which seafoods are low in mercury. Another tip is to drink more water and avoid drinks with calories. Also eat less red meat; Americans eat too much red meat and tube meat; it contain animal fat and it will add inches to your waist line.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my body fat. 

Look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

Go to any of the websites below and search the title to find these e-books. These books give you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my books at Amazon.com, barnesandnoble.com,

 iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.