Reading Food Nutrition Fact

Start here. Note the size of a single serving and how many servings are in the package.

Check total calories per serving. Look at the serving size and how many servings you’re really consuming. If you double the servings you eat, you double the calories and nutrients, including the Percent Daily Value (% DV).

Limit these nutrients. Remember, you need to limit your total fat to no more than 56–78 grams a day — including no more than 16 grams of saturated fat, less than two grams of trans fat, and less than 300 mg cholesterol (for a 2,000 calorie diet).

Get enough of these nutrients. Make sure you get 100 percent of the fiber, vitamins and other nutrients you need every day.

Quick guide to % DV. The % DV section tells you the percent of each nutrient in a single serving, in terms of the daily recommended amount. As a guide, if you want to consume less of a nutrient (such as saturated fat, cholesterol or sodium), choose foods with a lower % DV — 5 percent or less is low. If you want to consume more of a nutrient (such as fiber), seek foods with a higher % DV — 20 percent or more is high.

Here are more tips for getting as much health information as possible from the Nutrition Facts label:

• Remember that the information shown in these panels is based on 2,000 calories a day. You may need to consume less or more than 2,000 calories depending upon your age, gender, activity level, and whether you’re trying to lose, gain or maintain your weight. 
• In general, as you think about the amount of calories in a food per serving, remember that for a 2,000-calorie diet:
  • 40 calories per serving is considered low;
  • 100 calories per serving is considered moderate; and
  • 400 calories or more per serving is considered high.
• There is no % DV shown for trans fat on the panel because the U.S. Food and Drug Administration (FDA) does not have enough scientific information to set this value. We recommend eating less than 20 calories or (less than two grams of trans fat) a day – that’s less than 1 percent of your total daily calories (for a 2,000-calorie-a-day diet).
• When the Nutrition Facts panel says the food contains “0 g” of trans fat, it means the food contains less than 0.5 grams of trans fat per serving.
• When the Nutrition Facts label says a food contains “0 g” of trans fat, but includes “partially hydrogenated oil” in the ingredient list, it means the food contains trans fat, but less than 0.5 grams of trans fat per serving. So, if you eat more than one serving, you could quickly reach your daily limit of trans fat.

In addition to the Nutrition Facts label, a lot of foods today also come with nutrient content claims provided by the manufacturer. These claims are typically featured in ads for the foods or in the promotional copy on the food packages themselves. They are strictly defined by the FDA. The chart below provides some of the most commonly used nutrient content claims, along with a detailed description of what the claim means.

If a food claims to be...	It means that one serving of the product contains...
Calorie free	Less than 5 calories
Sugar free	Less than 0.5 grams of sugar

Fat
Fat free	Less than 0.5 grams of fat
Low fat	3 grams of fat or less
Reduced fat or less fat	At least 25 percent less fat than the regular product
Low in saturated fat	1 gram of saturated fat or less, with not more than 15 percent of the calories coming from saturated fat
Lean	Less than 10 grams of fat, 4.5 grams of saturated fat and 95 milligrams of cholesterol
Extra lean	Less than 5 grams of fat, 2 grams of saturated fat and 95 milligrams of cholesterol
Light (lite)	At least one-third fewer calories or no more than half the fat of the regular product, or no more than half the sodium of the regular product

Cholesterol
Cholesterol free	Less than 2 milligrams of cholesterol and 2 grams (or less) of saturated fat
Low cholesterol	20 or fewer milligrams of cholesterol and 2 grams or less of saturated fat
Reduced cholesterol	At least 25 percent less cholesterol than the regular product and 2 grams or less of saturated fat

Sodium
Sodium free or no sodium	Less than 5 milligrams of sodium and no sodium chloride in ingredients
Very low sodium	35 milligrams or less of sodium
Low sodium	140 milligrams or less of sodium
Reduced or less sodium	At least 25 percent less sodium than the regular product

Fiber
High fiber	5 grams or more of fiber
Good source of fiber	2.5 to 4.9 grams of fiber

If you can’t remember the definitions of all of the terms, don’t worry. You can use these general guidelines instead:

• “Free” means a food has the least possible amount of the specified nutrient.
• “Very Low” and “Low” means the food has a little more than foods labeled “Free.”
• “Reduced” or “Less” mean the food has 25 percent less of a specific nutrient than the regular version of the food.

Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more) In the sample label, one serving of macaroni and cheese equals one cup. If you ate the whole package, you would eat two cups. That doubles the calories and other nutrient numbers, including the %Daily Values as shown in the sample label.

I am so lucky that I have the best food choice I take everyday been taking care at UCLA by the best Nutritionist and Doctor, one of the doctor, Dr Louis Ignarro is Nobel Laureate Awarded. Also, this is the secret to keep me FIT, HEALTHY and PRETTY! For Enquiry, www.facebook.com/jessicaseetmy

Warmest Regards,

Jessica Seet

Personal Wellness Coach

+60163372754

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Why can't you put on muscle?

Whether it’s for sport, the competition stage or a personal goal, many women want to add muscle to their frames but have a hard time doing so. Why? Putting on muscle starts with one’s level of testosterone, and women just don’t have that much of it! Testosterone is released in small quantities into the blood stream by the ovaries and the adrenal gland. While most men produce about 6 to 8 mg per day, an average woman only produces 0.5 mg. Other reasons women can struggle with adding muscle are ineffectivetraining, a fast metabolism and insufficient nutrition.

Today, I am going to cover the common nutritional mistakes that individuals make when trying to gain muscle. I also share ways that you can maximize your natural testosterone levels and fuel muscle growth with smart nutrition so you can build the tight, sculpted body you desire!

#1 – You’re Not Eating Enough
Not eating enough calories is probably the number one mistake you can make when trying to gain muscle. The bottom line is many women are overtraining and under eating. So, keep track of the amount of exercise you are performing and the number of calories you are taking in over a week. Are you in a calorie deficit? If so, you are not providing your body with sufficient calories or nutrients to stimulate muscle gains. Try adding an additional 15 – 20 percent more calories as a starting point. You don’t want to pack on too much weight too quickly, as this won’t be quality lean muscle gain. So aim for 0.5 – 1.0 lb of weight gain per week.

#2 – You’re Cutting Your Protein Needs Short
Upping your calories is only the first step to putting on muscle. You also need to ensure that you are eating the right portions of each macronutrient—most importantly, protein. If you do not provide the body with sufficient protein, it cannot maintain protein balance. This makes it difficult to build or even maintain your current muscle mass.

A good starting point is to make sure you are getting at least 1 gram of protein per pound bodyweight. However, elevating this to 1.5 g/lb can ensure an adequate supply of amino acids or building blocks to maintain and stimulate muscle growth. Make sure to choose high quality sources of protein that deliver all of the essential amino acids need for muscle production including: lean red meat, eggs, whey protein, poultry and fish.

#3 – You Think Carbohydrates Are The Enemy
Complex carbohydrates are an essential part of a muscle building diet. Carbohydrates are your body’s preferred energy source. The body stores carbohydrates as glycogen in your liver and in your muscle tissues. Post-workout, when the body needs energy, the stored supply is utilized via conversion of carbohydrates and sugar into ATP or energy through the process of glycolysis.

If you have a high metabolism and have problems putting on weight, chances are your body is burning through its supply of carbohydrates quickly and efficiently. When carbohydrate levels are low, the body will switch from glycolysis to the process known as gluconeogenisis, which is the conversion of protein into carbohydrates as an energy source. This means it may begin utilizing your hard-earned muscle for fuel. However, if you are providing your body a sufficient amount of complex carbohydrates—at least 30 – 40 percent of your caloric intake depending on the speed of your metabolism—you will be able to maintain muscle and fuel recovery, repair and muscle building.

Choose complex carbohydrates, which are digested slowly and provide sustained energy between meals. Good selections include whole grains, oatmeal, brown rice, bulgur and sweet potato.

#4 – You Don’t Eat Enough Fats
Being deficient of fat in the diet, particularly essential fatty acids or EFAs, can impede muscle building. EFAs help to preserve muscle tissue and even decrease body fat. They can also assist in amino acid uptake, increase insulin sensitivity, provide building blocks for growth factors, boost testosterone production and assist with transport of important nutrients in and out of the cells.

In addition, since fats boast the highest caloric value of 9 calories per gram, they make a great candidate for getting in your extra calories. Try adding a handful of nuts or a tablespoon of your favorite nut butter to your oatmeal or protein shake. Also, consider adding a tablespoon of oil such as flax, olive oil or safflower oil over your veggies or salad.

And, don’t forget the saturated fat. Studies have shown that those who train while consuming some saturated fats have the tendency to gain more muscle mass and strength than those who eat less cholesterol. Why? Because cholesterol is converted to testosterone! So, make sure to include some red meat, whole eggs, coconut oil, cashews and full fat dairy products from time to time.

Aim for a total fat intake of 20 to 30 percent of your daily calories.

#5 – You Miss Out On Post Workout Recovery
If you have been slipping on your post workout recovery nutrition, you aren’t doing yourself any favors! You have probably heard the term anabolic window. This short, one-hour timeframe immediately after your workout is essential for recovery and muscle growth. In fact, it has been shown that consuming a post workout shake during the anabolic window can kick-start muscle protein synthesis and increase testosterone production.

Research suggests consuming a 2 to 1 ratio of simple carbs and protein after a workout is ideal for muscle growth. All you need is a 30 g serving of whey protein powder combined with 60 g of a simple carbohydrate powder to kick-start recovery and muscle building pathways!

In fact, sharing from Dr. Madina, 

"Women : 75g protein needed. 

Men : 100g protein needed."

Therefore, Herbalife Protein Shake included 15g of high quality of protein, so if replace BREAKFAST & DINNER. We still need to include healthy protein in our lunch. 

Also, after workout, post workout recovery is important to replenish and build up our muscle. Thus, Herbalife Protein Shake is the best with 18amino acids which body needs it. 

For enquiry,

www.facebook.com/jessicaseetmy