How to Read a Nutrition Label properly!

How to Read a Nutrition Label properly!

The Nutritional Label. Something that we all should be familiar but may not fully appreciate the benefit it can give to our lives.

The FDA has updated the Nutrition Food Label. These new changes can make an impact on your daily nutritional needs.

Firstly, to make reading food labels beneficial it is prudent that we take the time to figure out what your daily nutritional needs are. The best way to do that is to schedule an appointment with Next Level Fitness and you can utilize the Inbody 270 body composition analyzerwhich will measure your weight which consists of 3 things:

  • Water
  • Fat
  • Muscle

Based on these metrics the Inbody 270 will calculate your proper compositional body weight and the calories necessary to reduce you to your ideal body weight.

See some examples below:

54 yo weighing 171.3 5'11"

Weight

  • Water: 111.1
  • Muscle:40.8
  • Fat:19.4
  • BMI: 24.6
  • % body fat: 11.3

Based on these numbers this client would need to consume 1858 cal/day to maintain this physical level.

Compare the above to the client profile below:

62 yo 187.2 5'0"

Weight

  • Water: 84
  • Muscle: 30.4
  • Fat: 66.3
  • BMI: 31
  • % of Body Fat: 36.7

Based on these numbers this client would need to consume 1490 cal / day to lose weight.

What is the difference between the two?

Look at the ration of muscle and fat in both people. The 54 yo has a 2:1 ratio of muscle to fat and the 62 yo has a 3:1 ratio of fat to muscle.

Based on these numbers we can see who has to make more changes. We always want a ratio of more muscle to body fat.

Both client's need to maintain their caloric range to keep their bodies healthy. So, how is that done?

This is done by using the 40/30/30 nutrition model

  • 40% of Calories from Proteins
  • 30% of Calories from Carbohydrates
  • 25 - 30% of Calories from Fat

Once you know your calorie breakdown ( as the InBody test 1858 and 1490 ) you can now determine what your % of daily calories and how many grams you'll need to eat per day.

Let's look @ the 54 yo.

  • Daily calories: 1858
  • Protein .40 x 1858 = 743 calories / (4 cal per gm of protein) = 185.8 grams
  • Carbohydrates .3 x 1858 = 557 calories / ( 4 cal per gram of carbohydrates ) = 139 grams
  • Fat: .25 x 1858 = 464  calories / ( 9 cal per grams of fat ) = 51 grams

By reading the label you can begin to understand what foods provide what type of energy for your body and you can begin to adjust your intake appropriately.

Food choices can be trial and error but using a fitness app such a myfitnesspal.com can beneficial in helping you quantify and categorize your food choices so you can get a better grasp on what you are fueling your body with.

Once you have this valuable data working with a fitness professional, such as, Next Level Fitness can help you train your body to get results!

Next Level Fitness is a small private fitness facility in Oakland, CA. It is located in the GrandLake area of Oakland. Next Level Fitness provides chiropractic, personal training and small group training services to these areas of Oakland 94610, 94611, 94602. We cater to " Every-Body " but specialize in fitness services for adults 30 (+).

Please join our fitness family!

A.Pigott DC

 



Begin Your Quest For Progress In Oakland Today!

Request information

Request Information Now!

Personal Training Piedmont CA

Let us e-mail you this Free Report