Hey guys! It’s Marcus and Stefan from Fitness Room!
Whether you’re tracking your macros or just trying to eat a little cleaner, you’ll need to take a glance at the food labels. Today’s email is going to break down what you should be looking at in order to make the healthiest choices for your diet.
Serving Size and Calories
First off, at the very top of the label you need to look at the serving size and/or calories.
If you aren’t tracking macros on Myfitnesspal, then you’ll need to be looking at the serving sizes and the % of recommended daily intake to get a rough idea of what you should be eating. For those counting calories, just scan the barcode in the Myfitnesspal app. As you probably know, it’ll automatically add all of the relevant information to your daily intake.
Maximise Protein and Fibre
You want to be choosing foods that ideally have more than 10% of their calories coming from protein. Eating the required amount of protein to recover from training can be challenging. Try to aim for 1g per pound or 2.2g per kilo of bodyweight. Having about 40g of protein in each meal will make a big difference in building lean muscle and feeling healthier. For fibre, you want to aim for about 25g – 30g per day. That should be 10g each meal, which is pretty easy to get in!
Minimise Sugar and Sodium
Junk foods usually blow way past the recommended values for sugar and sodium whereas whole foods barely reach them. This means sticking to the daily % value should keep you in a nice medium as long as you’re eating healthy foods. Remember that salt and sugar are important in our diets. However they should be used to add flavour. They should not instrinsically be in our foods in high amounts.
Try to keep sodium to less than 10% of the daily value for any given meal. Try not to exceed 50g of sugar per day for most people. If you’re on a vegan or vegetarian diet and eat lots of fruit, you’ll be over this limit. As long as you brush your teeth regularly you should be fine.
Fats – Mono, Poly, Saturated and Trans
Healthy fats are required in your diet in order to feel your best. You’ll find that good sources of fats, such as nuts or avocado, have higher values of poly and monounsaturated fats. You should aim to limit saturated fat and maximise poly and monounsaturated fats. Try to avoid trans fats as best you can. These are found mainly in deep fried foods but are also present in small amounts in meat and milk.