Food Labels

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.

Natural Weight Loss


Food Labels

Now that you know what foods to look for and what to avoid, a big part of your success will be correctly reading food labels.

The following tips will make it easier for you to do this so you can make quick, informed food choices that contribute to your healthy diet.

There are several things to look for on food labels.


First and foremost, you should be looking for the number of calories in any food you eat.

Make sure you look at the serving size and the number of servings in the package.

Calories are always listed per serving, not per container.

Read the fine print on a small tub of ice cream, for example, and you’ll find there are roughly 300 calories per serving and 4 servings per tub, meaning this small tub has a total of 1,200 calories.

Checking this information can be frustrating and confusing at first, but now that you know how to do it, you’ll never miscount calories again and can make changes so you’re in line with your calorie guidelines.

Serving sizes are standardized and are measured in units we know (cups or pieces), which makes it easier to understand the nutritional information so you’re not squinting at labels for hours on end.

Macronutrient ratio

The next thing you should look for is the macronutrient ratio.

You need to find out how many grams each of fat, carbs, and protein are in the food you’re considering and make sure you’re sticking to the ratio that’s ideal for your metabolic type.

Again it’s important to know the serving size and number of servings per container, because these affect not only the calorie content but also the quantity of macronutrients you’re consuming.

Let’s break down a sample label together.

For example, on a box of macaroni and cheese, the serving size is 1 cup, and there are 4 servings in the box.

In 1 serving there are 320 calories, 160 of which (half) come from 9 grams of fat.

What if you ate the whole package?

Four servings would mean 1280 calories, 640 of which would come from the total of 36 grams of fat.

With almost 50 percent of its total calories coming from fat, the degree to which this food is damaging your healthy diet will depend on your metabolic type.

However, even if you are a fast or balanced oxidizer, and need higher percentages of fat in your diet, your ideal fat ratio is still only 30 percent, which means this food is high in fat, no matter how you look at it.

Finding the protein and fat contents of your food and measuring them against your ideal macronutrient ratio is relatively straightforward once you understand serving sizes.

But figuring out a food’s true carbohydrate content gets tricky.

It might seem counter-intuitive, but don’t take the total number of carbs listed on the label at face value – the only thing relevant to us is the number of “net carbs” or “impact” carbs.

The concept of net carbs is based on the fact that certain carbs affect blood sugar levels and others don’t.

Fiber, considered a “nonimpact carb,” is one that our bodies can’t metabolize, and therefore it has no effect on blood sugar levels.

Nonimpact carbs are then subtracted from the total number of carbs so you’re only counting net.

We’ll talk more about food labels in the next post.

Come join me on my weight loss journey!  I’d love to have you along!

Have an awesome day!

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If you’d like to read Jillian’s book, you can get it here: Winning by Losing


Dick and Lenay

email: – 715-431-0657

P.S. If your diet isn’t working for you, join me on my weight loss journey here –


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