The first thing I do when purchasing a processed product is to look at the ingredients list. We should try to eat as closely from the earth as possible, and large food production companies love to hide lots of chemicals in packaged products, so this ‘check’ is something that should become second nature while grocery shopping. Have a look at these infographics on the left side bar by @functional.foods
Secondly, we should consider the nutritional information – calories per serving, protein, carbohydrates, fat (and types of fat), fibre and sugar. Generally speaking, a main meal should be made up of 400 to 600 calories, and a snack around 100 to 200 calories. Protein is the most important macronutrient, and again depending on the individual, main meals should consist of at least 20g to 30g of protein, while a nutritious snack should contain around 10g to 20g of protein. Carbohydrates are also healthy and important, so especially if you are very active, these can be consumed in higher amounts, while keeping carbohydrate intake lower when leading a more sedentary lifestyle will be necessary for weight management.
As for fats, choose foods with ‘good‘ unsaturated fat, limit foods high in saturated fat, and avoid ‘bad‘ trans fatty acids. Fibre intake should be 25g to 30g per day, so always choose products higher in fibre, as this helps with blood sugar regulation and keeps your digestive system healthy. Lastly, keep total daily sugar consumption as low as possible, unless of course you’re eating delicious, nutritious, WHOLE fruits.
If you would like to find out exactly how much of everything you should be eating, and if you would like to learn more or have any questions and would like to chat more about this topic, please do not hesitate to get in touch via the mmacht.health Instagram (@mmachthealth) or Facebook (mmacht.) pages.