CHAMPION- Alabama Cooperative Extension System

Many people may not read the nutrition facts labels on many foods found in the grocery store or if they do read them they may find them hard to understand. A food's nutrition label can provide important information about calories, servings, and different nutrients present in that food. Let's look at each section:

1. Serving Information
a. The number of servings in the package (servings per container) and the serving size. The serving size reflects the amount that people typically eat or drink. It is not a recommendation of how much you should eat or drink.
2. Calories
a. Calories provide a measure of how much energy you get from a serving of this food. Your calorie needs may be higher or lower and vary depending on your age, s*x, height, weight, and physical activity level.
3. Nutrients
a. Shows you some key nutrients that impact your health. Nutrients to get less of: saturated fat, sodium, and added Sugars; nutrients to get more of: dietary fiber, vitamin D, Calcium, iron, and potassium.
4. Percent Daily Value
a. The percentage of the Daily Value for each nutrient in a serving of the food. The Daily Values are reference amounts (expressed in grams, milligrams, or micrograms) of nutrients to consume or not to exceed each day.

For more information, check out this resource:

U.S. Food & Drug Administration, 2024 https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label

Tierney Donnell
Urban Regional Extension Agent - Human Nutrition, Diet, and Health
[email protected]

Fats are a necessary part of a healthy and balanced diet, but not all fats are created equal. Certain fats like trans fats and saturated fats can increase LDL (bad) cholesterol and have also been linked to an increased risk of developing heart disease. However, eating polyunsaturated and monounsaturated fats can help lower blood cholesterol levels and reduce your risk for cardiovascular disease.

Here are some examples of foods that contain healthy fats you can add to your diet today:
• Avocados
• Nuts (almonds, walnuts, cashews)
• Peanut butter
• Olive oil
• Tofu
• Sardines
• Seeds (pumpkin, sunflower, chia)
• Salmon

For more information, check out this resource:

Harvard Medical School, 2022 https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

Tierney Donnell
Urban Regional Extension Agent - Human Nutrition, Diet, and Health
[email protected]

One great thing about walking is that you can do it almost anywhere! You can walk inside, around your house or office building, outside, around a trail or in a neighborhood, or you could even walk in place, sitting down or standing up. In addition to being one of the easiest exercises you can perform, walking regularly can improve cardiovascular fitness, increase energy levels, and help you maintain a healthy weight.

For more information, check out these resources:

Mayo Clinic, 2024 https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261

Tierney Donnell
Urban Regional Extension Agent - Human Nutrition, Diet, and Health

Low-carb diets have been a popular trend over the past several decades. This might cause consumers to wonder: "Should I reduce my carbohydrate intake?". The answer: it depends.

Carbohydrates are macronutrients. This means that this nutrient is needed in large amounts in the diet. Carbohydrates break down into glucose, and glucose is the body's primary source of energy.

However, certain conditions, such as type 2 diabetes, may make it harder for our bodies to maintain normal blood glucose, or blood sugar, levels. In this case, your healthcare provider may recommend that you make changes to the amount and types of carbohydrates you consume to keep blood sugar levels controlled.

There's room for carbohydrates in a balanced diet. If you want to be more mindful of the type of carbs you're consuming, try opting for fresh, canned, or frozen fruits and whole grains, like oatmeal, over refined grains, like white bread.