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Food labeling claims can be confusing. The USDA has created specific definitions and regulates what prepared food manufacturers can claim on the packaging label. Scanning the front of the packages as you wander down the food aisle of your local supermarket you will see dozens of claims - light, lite, lean, low calorie, fat-free, reduced fat and the list goes on seemingly endlessly. However all of these claims do not mean the product is actually healthy or good for you. You might be surprised to learn that “free” doesn’t mean the product is free from fat or trans-fats. Only that there is less than 1/2 gram of fat in each serving. This mean you must also check the serving size carefully. For example a bag of cookies may be labeled trans-fat free but the cookie size might be very small and the serving size could be one of those tiny little cookies. So if you eat a reasonable amount, say four, of the trans-fat free cookies you could be consuming nearly 2 grams of trans-fat! There could be a significant amount of this artery clogging fat in those “trans-fat free” cookies if you eat an amount that any reasonable person would eat at a sitting. Here is a list of common food packaging claims: Lean: less than 10 grams of fat, less than 4.5 grams of saturated fat and 95 mg or less of cholesterol for every 100 grams of poultry, meat or seafood. Extra-lean: less than 5 grams of fat, less than 2 grams of saturated fat and 95mg or less of cholesterol for every 100 grams of poultry, meat or seafood. Light or Lite: half of the fat or 1/3 fewer calories that the regular product they are comparing to. Low-calorie: less than 40 calories per serving (check that serving size, many times the manufacturer will reduce the serving size to an unreasonable sized serving in order to claim their product is “low-calorie” Fat-Free: must contain less than 0.5 grams of fat per serving Low-Fat: one serving must contain 3 grams or less of fat; or; 3 grams or less per 100 grams for a meal or main dish and the fat must be 30% or less of the total calorie content Reduced-Fat: at least 25% less fat than the food it is being compared to. Many times the maker will add sugar or high-fructose corn-syrup to meet this claim; check the ingredient list. Reduced fat doesn’t necessarily mean low-calorie or even healthy! Low Saturated Fat: contains 1 gram or less and 15% or less of the calories from saturated fat Trans-Fat Free: contains less than 0.5 grams of trans-fat per serving; make sure you check the serving size on the nutrition label. Low-Cholesterol: contains 20mg or less of cholesterol per serving and 2 grams or less of saturated fat per serving Less Cholesterol: contains 25% or less cholesterol than the food it is being compared to, per serving. Cholesterol-Free: contains less than 2 mg per serving and 2 grams or less of saturated fat. If you are watching your fat intake, carefully inspecting the label and checking the serving size along with some quick mental calculations can help let you figure out how much fat is actually in that packaged food. That reduced fat muffin or carrot cake you see in your local coffee bar is very unlikely to be low in fat and low in calories. If the regular version of the product contained 20 grams of fat and the “reduced fat” version contains 15 grams of fat that’s a heck of lot more than the 3 grams of fat needed to qualify as low-fat! If you are trying to purchase low-fat items, make sure that the product is actually low in fat and not just a high fat product that has been reduced in fat. Also be very careful of those “fat-free” packages of cookies. If you eat more than the typically tiny serving that is on the label they are no longer a fat-free treat. Those fractions of a gram add up quickly! Once you learn to check the label on the back of the product instead of trusting the labeling on the front of the package you are well on your way to making and choosing healthier products for your family.
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ciljem ograničavanja zasićenih masnoća na manje od 10 posto dnevnih kalorija , prema 2010 Dietary Guidelines for Americans . Za prosječnog Amerikanca , to znači da konzumiranje 20 grama zasićenih masti ili manje dnevno . Na temelju tih preporučenih vrijednosti , 6 grama zasićenih masti u posudu nijerazlog za zabrinutost . To bi moglo biti ako jedete više obroka dnevno, koji imaju 6 grama ili više zasićenih fat.Junk hrane i obrađene hrane sadrže višak zasićenih masnoća . Hrana s više od 5 grama zasićenih masti na 100 - gramskom izdržavanja smatraju visoke u zasićene masnoće , prema Mariji Enig , autor knjige " Know Your Fats . "Tipični fast food cheeseburger sadrži bilo 10 do 15 grama zasićenih masnoća , objašnjava Enig . Hrana sa 6 grama zasićenih masti zasićenih masti vreba na maslacu , cijeli - masnoće mlijeka , punomasnih sireva , salatu , naresci , sladoled , hrenovke i ispruganošću mesa . 1 - unca posluživanje redovito cheddar sira sadrži 6 grama zasićenih masnoća i3 - unca dio mljevenog mesa sadrži 6,1 grama zasićenih masti . Srednja croissant da može doći za vrijeme doručka sadrži 6,6 grama zasićenih masti . Upravljanje zasićenih masnoća unos cilj jesti zdravo većinu vrijeme . Ako ste trenutno zdravi , povremeno uživanja u hrani koja je visoka u zasićenih masti neće razbiti banku . Kada to razmetanje na neke namirnice koja sadrži 6 grama zasićenih masti , pratiti unos za ostatak dana , tako da bi se izbjeglo ide preko 10 posto dnevnih kalorija . Umjesto da redovito mljeveno meso , pokušajte extra lean mljevena junetina . 3 - unca posluživanje sadrži 2,6 grama zasićenih masti . Trgovina punomasno mlijeko za nemasnog mlijeka . Jedna šalica nemasnog mlijeka sadrži 1,5 grama zasićenih masti . Zamjena redovito sladoled za malo masnoća smrznutog jogurta . 1/2-cup porcija nemasnog smrznutog jogurta sadrži 2 grama zasićenih masti . Odaberite zdraviji Masti Odaberite zdravije masti, kao što su polinezasićene i mononezasićene , većinu vremena . Možete dobiti mononezasićenih masti iz maslinovog ulja , avokada , peradi , orašastih plodova i sjemenki . Polinezasićenih masti nalaze u soji , ulja šafranike , suncokretovog ulja i ulje kikirikija . Omega - 3 masne kiseline suvrsta polinezasićene masti nalaze u masnoj ribi kao Flaxseeds i orasima . Losos , skuša i haringa primjeri su masne ribe bogate omega - 3 masnih kiselina . From:http://hr.265health.com/diet-nutrition/nutrition/1016008206.html