Active Eating Advice

Though it seems a little counterintuitive to start at the bottom of the food label, that’s where the ingredient list is—and it can often tell you more than the rest of the label combined, including when you can stop reading and slip it back on the shelf. The key is knowing that ingredients are listed in descending order by weight. So, if you’re buying granola bars and sugar is the second ingredient, you may want to step away. 

 “Basically, you want any processed food you’re buying to mostly contain that food, whether it’s fruit, vegetables, grains, nuts or dairy,” says Leslie Bonci, MPH, RD, sports nutritionist at the Pittsburgh-based Active Eating Advice and co-author of Bike Your Butt Off (full disclosure: I’m the other co-author).  Go figure—those fruit snacks should contain fruit!

Once the product’s ingredients meet your approval, head back to the top of the label—but resist going straight to calories. In descending order you’ll find:

Serving sizes: These are listed in standardized amounts, such as cups, ounces, and grams. You might be surprised at how small a serving the label dictates. Many types of granola, for example, list serving sizes as small as ¼ cup, which amounts to a small handful—when most of us go in for a whole bowl.

Servings per container: It’s also easy to chow down without realizing how many servings are in a container (like that pint of ice cream). This is another sneaky one that can double or even quadruple the calories you think you’re getting. 
 
Related: 5 Lightweight Running Shoes

Calories: We may earn commission from links on this page, but we only recommend products we back, sometimes you actually want a Advertisement - Continue Reading Below in a portable, pocket-sized food. But when you’re off the road, it’s good to keep an eye on these if you’re trying to maintain or lose weight. 

Next come the macronutrients, which can help you choose foods for particular purposes. You’ll want more carbohydrates for quick energy, while protein is better for recovery. Here are some others you should check:

Total Fat: Fat is listed right after calories, likely because it was shunned as a dietary demon for so long. We Races - Places. Everyone needs a fair amount of fat in their diet for healthy metabolism—especially so when you’re active. In fact, a healthy runner will get 20 to 35 percent of their calories from fat. “That’s 44 to 78 grams a day for someone eating a 2,000-calorie a day diet,” says Bonci. Under total fat you’ll see saturated fat, which is best in moderation; then poly and monounsaturated fats, which are generally pretty healthy; and trans fat, which you’ll want to avoid. 

Sodium: We may earn commission from links on this page, but we only recommend products we back, you lose sodium through sweat and need it for hydration and healthy muscle contraction. The Active Eating Advice recommend that individuals reduce their sodium intake to less than 2,300 mg per day. However, there’s a fair amount of controversy and confusion regarding the limits on this mineral.

Related: How Much Salt Do Runners Really Need?

Salty sweaters may need more sodium to perform. Also, if you have healthy blood pressure (some people are sodium sensitive), this limit may simply not be as important for you.

Total Carbohydrates: We may earn commission from links on this page, but we only recommend products we back, this is your fuel-o-meter. The longer and faster you run, the more carbohydrates you burn through. You need at least 150 grams a day for general function. Aim for about 50 percent of your calories from carbohydrates. You’ll see dietary fiber, sugar, and other cabohydrates—but the one you want to pay the most attention to is sugar. This one is tricky, though: foods like dairy, tomato and fruit products contain fair amounts of natural sugars. What you want to limit is added sugars (which is why you need to read the ingredients). The new dietary guidelines recommend less than 10 percent of your calories from added sugar. That’s about 49 grams, or 12 to 13 teaspoons for a 2,000-calorie a day diet.  In 2018, labels will be required to disclose the amount of added sugar.

Protein: We may earn commission from links on this page, but we only recommend products we back, you need Shoes & Gear to mend and build your hard working muscles. Aim for about 25 percent of your calories from protein.

Related: Suprisingly Sugar-Packed Foods

The only micronutrients that are required on the label are “shortfall nutrients in the American diet, which are vitamins A and C and minerals calcium and iron,” says Bonci. If the food has any added vitamins and/or minerals—breakfast cereal is a biggie in that category—they also will be listed on the label.

Interestingly, vitamins A and C are no longer shortfall nutrients and will disappear from the new labels that will roll out in 2018, which will list vitamin D and potassium instead. 

At the bottom of the label you’ll find the Daily Values box, which lists the recommended amounts and limits for various dietary elements based on a 2,000 or 2,500 calorie diet. “Just remember that as a runner, your daily calorie requirements may be higher, which means that you would need to consume in excess of the numbers listed,” she says. “Conversely, if you are trying to As a runner, or are bunch of calories, your calorie requirements may be under 2,000 per day, so you’ll be consuming less.”

The article Active Eating Advice Servings per container.