For example, if i walk into a supermarket and want to get a fruit juice, how should i read the food label?

Assuming my goal is on weight loss, should i concentrate on

1. calories?
2. fats? (total or sats)
3. protein?

i didn't put sugars down as a choice because i noticed that alot of food labels doesn't include sugars.

This is not only for fruit juice, just using it as an example because i was having this confusion yesterday.

thanks

the main things you should concern yourself on a food label is.

calories.
fat.
carbohydrates
protein
sugar


Those (i know sugars are carbs, but they're simple carbs, so they matter) are the important parts. The other stuff is handy for vitamins and minerals and stuff like that.

some good reads on the subject

http://www.bodybuilding.com/fun/likness30.htm

http://www.bodybuilding.com/fun/md39.htm

here is my 2 cents although some would value it at a penny

dieting is mostly a matter of calories, that is taking in less calories than you expend... problem is different combinations of macro nutrrients (proteins, carbs and fats) cause different calorie amounts, meal timing and needs.

So if you follow a high carb diet (over 50%) then you want low sugar foods, as well to eat more often (smaller meals) the reason is to limit insulin spiking which contributes to fat storage.
On the flip if you follow an atkins style iet (less than 10% carbs) then you need worry most about calories and carb amounts. Number of meals is less improtant as you don't get an insulin spike.

Ok considering most fall in the center diets (zone, isocaloric, southbeach, even weight watchers) then we want to look at all factors. In order
calories (keeping it in a range for your goals and averages per day) its effects on meals are about 3 to 5 including snacks
next up is protein, is their adequate protein for this meal or snack? lack of protein leads to higher insulin and again either shutting down of fat burning or the stimulation of fat storage.
then carbs and fats, we want to avoid not eating these but again avoid to much.
Now as far as sugar, when you combine protein, carbs and fats together the body cant tell if the carbs come from sugar or a whole food. So it doesnt matter. (as much obviously whole foods are better) So some sugar is fine in this case.

Just IMO
I can elaborate on this if need be.
cheers

thank you all, great tips,

whats insulin spiking by the way?

Certain foods........(usually simple carbs) will casue your insulin levels to rise rapidly. That rapid rise happens to get the sugars (carbs) out of the blood. This spiking has been theorized to promote fat storage.

There is much more to the story than this.......but that's a start!

call me stupid.........but i still don't know how to read the food label that is suppose to cater to my diet needs. sometimes i see the calories is very low, would that be good enough? or the total fat amt should be low?

Well, it's hard to answer that because I don't know enough about you to understand your diet needs. Eating small meals throguhout the day that have a good balance of carbs and protein and just a little fat is a good place to start.
Sarah

KISS- Keep It Simple Silly

Eat 5-6 small meals each day. Each meal should include a protein and a complex carb. Drink plenty of water.

If you are just learning about nutrition and fat loss, my best advice would be to do exactly what you are doing...asking questions.

If I were you, I would figure out how many calories you need to consume each day. Then subtract 350-500 from that number. That is how many calories you need to eat each day to lose fat. Calculators are just approximations.

Now that you know that number, you can look at food labels and begin counting calories. This will give you an idea of how much you can eat if you eat the foods you choose.

For example- you can eat 4 slices of pizza and be at your limit for the day.

OR

You can eat a bowl of fibrous cereal with skim milk and a banana, an apple with peanut butte, a large salad with chicken and mandarin oranges, a cheese stick with turkey rollups, chicken with brown rice and steamed veggies and a cup of hot cocoa at night.

The amount of calories would pretty much be equal, but what sounds healthier to you? It's not all about calories...it's about the TYPE of calories you eat.

Not to mention, you get all the protein, vitamins and minerals you body so desperately needs with the latter menu.

And for the record, the latter menu keeps insulin spikes down

good one lynn. so am i right to say adding up the calories of what i take in per day is more rightful way to read the lable, then to focus on either protein, carb, fats, sugar, etc.?? so i just focus on calories?

Well it's more about the TYPE of calories you are taking in. Using the above example, you can use up all you calories for the entire day if you eat 4 slices of pizza.

But what TYPE of calories is that feeding your body? Fatty calories, greasy calories, starchy calories (the crust), etc.


If you eat the latter option, what TYPE of calories is that giving you? Lean calories, fresh calories, low calories per food, low GI (glycemic index) calories, protein calories, low fat calories, plenty of vitamin calories, etc.


Keep these things in mind when looking at a food label- notice the amount of calories. If that looks good, then browse down to carbs and sugar. If that looks good, then check fat. If all three look good, then it's probably a good thing to eat.

Most of the good food is found in the perimeter aisles of the grocery store. Produce, protein and milk. Anything in the "other" aisles is usally pre-packaged. And that usually means not the best choice.

Hope that helps a bit more.

Lynn, that definately helps alot more. at least i have a guidlines in reading labels now. thanks