Most foods and drinks found in the grocery store today have undergone some type of processing. This simply means that the food has been changed from its raw, natural state for a specific purpose. For example, food processing is used to make food safer, last longer and be more nutritious. It is also used to meet consumers’ demand for foods and drinks that are convenient, tasty and affordable. This often results in products that contain high amounts of added sugar, sodium (salt) and saturated fat, and low amounts of dietary fiber.
To reap the benefits of food processing while avoiding the potential risks, we recommend applying the 5/20 rule. Here’s how it works.
1) Locate the Nutrition Facts panel on the product label (see example below).
2) Find the % Daily Value column. These numbers help you determine if a serving of the food (or drink) is low or high in a specific nutrient.
– 5% or less is considered low.
– 20% or more is considered high.
3) More often choose products that are low in saturated fat, sodium, and added sugar (a Daily Value of 5% or less) and high in dietary fiber (a Daily Value of 20% or more). By doing so, you can help your family stay healthy.
There is much more to consider than processed foods in planning a healthy diet. MyPlate is a great place to get started.
Happy holidays to our subscribers! The first issue of the new year will discuss the importance of variety in a healthy diet.
This article was written Jamie Benedict, Ph.D, R.D.N, L.D. If you have a suggestion for a topic for the Insider, write to rethinkyourdrinknevada@unr.edu and receive a free, healthy drink recipe book.
