There is something very important if you are in the middle of a battle trying to lose those extra pounds that you hate when you see yourself at a mirror. The following article tries to explain to you how to differentiate between low fat foods and less high fat foods.
Sauces, gravies, and salad dressings in restaurants and stores are often very high in sodium. Even products labeled “low sodium” may be just fractionally lower than the regular versions. Be alert to this with all foods. You would be wise to avoid a food type entirely when the low-sodium version is still quite high in sodium.
At the Grocery Store
• Buy unsalted and low-sodium foods when possible
• Compare food labels. Buy products with the lowest amount of sodium
• Look for foods that have less than 360mg of sodium in a serving
• Check food labels often, because the product ingredients may change frequently, even for the same product
A 10 fl oz can of vegetable soup seems safe, comforting, and fat free, too. But look at the sodium content:
• One can contains two servings
• Sodium per serving = 770mg
• Sodium in can = 1540mg – more than an entire day’s recommended limit
The Bottom Line
Fat and salt in excess undermine our health. We need a new mindset that sees value not in huge quantities of food or drink at a low price, but in fresh, wholesome ingredients that support good nutrition and don’t create risks to our health.
Seek out good fats to the exclusion of others. The best way to reduce salt is to avoid fast food and processed food. Use nutrition fact labels as your best defense and, as always, keep exercising and budgeting your food groups.
The Passion to Avoid Blindness
I am privileged to be taking care of four generations of Bata’s family: Bata, her daughter, her granddaughter, and her great granddaughter. Bata is now eighty-five years old, and has had type 2 diabetes for fifteen years. She became my patient ten years ago. At that time she needed to lose about 25 pounds. Due to her weight being in the obesity category, her risk of developing the complications of diabetes, such as heart attack, stroke, kidney failure, blindness, and leg amputation, was very high.
She was most afraid of going blind or having a stroke. She also wanted to avoid having to go on insulin.
Ten years ago, Bata began a specific weight loss program with a passion. She lost 28 pounds at a rate of 1 to 2 pounds per week.
She faithfully exercises three or four times a week. Her diabetes and blood pressure have been well controlled since she lost the weight and began exercising. She has not had any diabetic complications to date, despite her advanced age and her long history of diabetes, nor has she had to go on insulin. She looks much younger than her stated age and is cognitively very alert. “I’m in better shape now than my daughter and most of my grandchildren!” she told me.