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by Patrick McGuire

So as you read this it was geared to the ladies and optimal empowered health, but the more I got into reading all the research I realized that guys if you waste this information and dismiss it you are a fool as it will do you a lot of good to adopt what I have pulled together for you here.

In this you will find the Five Foods Women Should Eat More Of and a bodyweight workout for your menopause and your MAN-o-pause problem… YES these may be mutually exclusive, but then again they may be more connected than you think.

For busy women of all ages, five foods boast high scores in essential nutrients — iron, calcium, magnesium, vitamin K, folate, vitamin D, and omega-3 fatty acids, in particular. Best of all, these foods are easy to find at practically every grocery store, no matter where you live, and each of them takes less than 15 minutes to prepare.

1. Broccoli
Broccoli is practically unrivalled among all foods when it comes to protecting against cancer. Its powerful phytonutrients not only help neutralize carcinogens, but they also stimulate detoxifying enzymes that help the body rid itself of cancer-causing and other harmful toxins. Indole-3-carbinol, another compound found in broccoli, is particularly healthy for women; it’s been shown to reduce the risk of breast and cervical cancers and helps suppress the spread of existing cancer. This green vegetable also happens to be one of the richest food sources of the flavonoid kaempferol, which has shown protective benefits against ovarian cancer. 

What’s more, broccoli is a superior source of folate, a B vitamin that’s needed for making and protecting DNA, producing new blood, forming new cells, and synthesizing protein. Folate has also been tied to a decreased risk of some cancers in adults.

But there are a couple of reasons why this nutrient is crucial for women’s health in particular. First, folate is one of the most essential nutrients for pregnant women. It supports proper development of the fetal nervous system and protects against neural tube (birth) defects. Second, research shows that women are twice as likely as men to experience depression, and numerous studies have linked folate deficiency with depression. The good news: There’s also evidence showing that boosting folate levels can increase serotonin levels and improve symptoms of depression.

An added bonus: As a natural diuretic, broccoli helps reduce bloating and water retention associated with premenstrual syndrome.

Broccoli is an excellent source of dietary fiber and of vitamins C, K, and A, and it’s a good source of manganese, tryptophan, potassium, B vitamins, phosphorus, magnesium, and protein. It’s also high in calcium, iron, zinc, and vitamin E. Many of these nutrients work in partnership: Vitamin C helps the body absorb iron; vitamin K anchors calcium to the bone; dietary fiber promotes better absorption of all nutrients. [GUYS this is important for all of us to fight cancer]

Quick and healthy tip: For optimal taste and nutrition, steam broccoli florets for no more than five minutes, or until they turn bright green. Drizzle with extra-virgin olive oil, lemon, and sea salt to taste.

2. Onions
Onions have many healing and health-promoting properties: They’re anti-inflammatory, antibacterial, and a natural blood thinner. Rich in chromium, vitamin C, and dietary fiber, onions are also a good source of manganese, vitamin B6, tryptophan, folate, and potassium.

This bulbous vegetable is used to combat cancer, arthritis, and osteoporosis, and it helps fight infections, colds, fevers, and asthma. Onions also help prevent constipation, increase blood circulation, improve gastrointestinal health, promote heart health, and are thought to help lower blood pressure and triglycerides.

Onions are a healthy whole food, there’s no doubt. But they’re particularly good for women, who are four times as likely as men to develop osteoporosis — and who are at even higher risk for osteoporosis during and after menopause. Onions help prevent bone loss by destroying osteoclasts, a type of bone cell that’s responsible for the breakdown of bones. In effect, onions work like bisphosphonates, a type of medication that’s commonly prescribed to treat or prevent bone disease. But unlike those potent drugs, onions bust up osteoclasts without dangerous side effects. And, like broccoli, onions are a potent cancer-fighting food; high onion consumption has been linked to a whopping 25 percent reduced risk of breast cancer and a 73 percent reduced risk of ovarian cancer. [GUYS do you think that women are the only ones who will suffer from osteoporosis… eat some onions… even if they are over a lightly grilled steak, just don’t char it too much]

Quick and healthy tip: Keep a container of diced raw onion in the fridge to add to meals all week — it’ll spice up a sandwich or salad, and it’s an easy addition to quick stir-fries. Sautee the onion in a tablespoon of oil, then add the rest of the ingredients in roughly the order of how long they take to cook; the onion-infused oil will add a great flavor to the whole dish.

3. Leafy Greens
Leafy greens such as kale, spinach, watercress, cabbage, turnip greens, collard greens, and arugula share similar nutrient profiles, featuring impressive scores of vitamins K, A, and C; calcium; potassium; beta-carotene; manganese; folate; magnesium; iron; and dietary fiber.

Well-known research tracking 66,940 women enrolled in the Nurses’ Health Study found a 40 percent decrease in the incidence of ovarian cancer in women with the highest dietary kaempferol intake as compared to women with the lowest intake. Along with broccoli, kale is one of the best sources of kaempferol — which has been associated with a reduced risk of heart disease. Kaemperfol is also found in tea as well as in Brussels sprouts and other greens.

Spinach is extremely high in iron, which protects the immune system and helps the body produce energy. It’s especially important for menstruating and pregnant women, who require higher levels of this nutrient. However, iron deficiency is one of the most common nutrient deficiencies for all women. Iron deficiency causes anemia and low energy due to decreased oxygen being delivered to the cells. You can find iron in most leafy greens; other good sources include chard, mustard greens, and romaine lettuce.

Dark leafy greens like Swiss chard, spinach, kelp, and turnip greens are also excellent sources of magnesium, which plays a significant role in many key biological processes. This miracle mineral has been credited with a slew of health benefits, including lowering high blood pressure, strengthening the immune system, strengthening bones, aiding in sleep, relaxing muscles, and relieving stress and anxiety.

Here are a few more good reasons to gobble up magnesium-rich foods: According to womenshealth.gov, migraines plague an estimated 29.5 million Americans, and roughly 75 percent of those affected are women. Magnesium has been shown to reduce the severity and recurrence of migraine headaches. And a study of 60 women with urinary urge incontinence found that magnesium supplementation improved the symptoms of overactive bladder in nearly half of participants. Magnesium also aids in calcium absorption, playing a significant role in preventing osteoporosis; several studies on humans have shown that magnesium helps maintain bone mineral density.

Finally, according to Mental Health America, about 12 million women in the U.S. experience clinical depression each year. It’s estimated that women are twice as likely as men to experience depression. Depression has been linked to low levels of calcium and magnesium, so it shouldn’t come as a surprise that a study comparing the bone mass of depressed premenopausal women to their non-depressed peers found that the depressed women had reduced bone mass and the most thinning in their hip bones, putting them at higher risk of fractures.

Many leafy greens boast high levels of Vitamin E, which helps stave off menopausal hot flashes. Excellent sources of Vitamin E include mustard greens, turnip greens, and Swiss chard; you can also find it in spinach, collard greens, and kale. Like broccoli, leafy greens are natural diuretics and are great for combating bloat and water retention.

Swiss chard and spinach are two of the most calcium-dense plant foods on earth. Calcium is a particularly important nutrient for women; it’s needed to build healthy bones and to prevent bone loss after menopause. Women who consume diets rich in calcium and vitamin D are less likely to develop type 2 diabetes and to experience premenstrual symptoms. Not only does calcium help build strong bones and teeth, it also plays a role in blood clotting, muscle contraction, and regulating heartbeat.

Magnesium and calcium aren’t the only nutrients that contribute to bone health, though. Vitamin K is vital for bone health and plays a unique role in helping prevent osteoporosis. Just because you have sufficient calcium in your diet doesn’t necessarily mean it will find its way to your bones — and that’s where vitamin K comes in. It helps calcium adhere to the bone, aiding in its absorption. In fact, without adequate vitamin K, calcium can deposit itself in joint and muscle tissue, creating painful problems and preventing absorption in the bone. Calcium deposits in soft tissue are more prevalent in women than men, so vitamin K is especially important for women. It’s found in abundance in most leafy greens, particularly spinach, kale, and Swiss chard. [GUYS you get cancer and mental fog too and chances are you will need more blood clotting than the ladies since we like to play with power tools]

Quick and healthy tip: To get the most nutrition out of your leafy greens, you’ll need to add a little healthy fat to help your body absorb the nutrients. Sautee dark leafy greens in coconut oil over medium heat until just wilted. Optional: Add a small handful of golden raisins while sautéing, or serve with a small handful of raw pine nuts.

4. Beans
No matter what type of bean you choose, each tiny package is bursting with a rich array of nutrients. Beans are an incredibly rich source of folate, fiber, tryptophan, protein, iron, magnesium, and potassium, and they’ve been linked to a reduced risk of type 2 diabetes, high blood pressure, and breast cancer. 

Hands-down one of the best food sources of fiber you can find, one cup of cooked pinto beans contains nearly 15 grams of fiber (along with a score of other essential nutrients) — but you’ll find plentiful fiber in all bean varieties. Fiber is a wonder nutrient that fills you up, regulates digestion, lowers LDL (“bad”) cholesterol, helps control weight, and has a preventive effect on diabetes and heart disease. Women’s risk of heart disease increases significantly with menopause. [GUYS take note, anything that can reduce cancer in women is good for you too]

Potassium is vital to the health of every type of cell in our bodies, and you can find good amounts of this mineral in lima, pinto, and kidney beans. Potassium plays an essential part in bone strength, muscle function, and nerve function. Numerous studies have shown a positive link between dietary potassium intake and bone mineral density in pre-, peri- and postmenopausal women, suggesting an important role in preventing osteoporosis in all women. In addition, the Nurses’ Health Study, which recorded data from 91,731 female participants over a 12-year period, found that women with the highest dietary potassium intake were only 65 percent as likely to develop symptomatic kidney stones as compared to their peers with the lowest dietary potassium intake.

Tryptophan is an essential amino acid with several important functions. One of them includes the ability to raise serotonin levels in the brain. For this reason, beans and other foods high in tryptophan can help regulate appetite, improve sleep patterns, and boost your mood.

Like other beans, soybeans are an excellent source of dietary fiber. And just one cup of cooked soybeans also provides a whopping 29 grams of protein. Furthermore, studies have linked the isoflavones found in soybeans with improved bone density in postmenopausal women who previously had low bone mass; researchers believe these compounds may play a significant role in preventing bone fractures. Soy isoflavones have also been credited with easing menopausal hot flashes. [GUYS fibre is your friend.  It is going to keep the plumping working and avoid a whole lot of complications later in life, not to mention its great for losing weight]

Quick and healthy tip: Although dried beans are the healthiest option since they don’t have added sodium, the canned variety will do just fine as long as you rinse the beans in a colander before using them. For a quick and healthy homemade hummus, combine one can of garbanzo beans; one tablespoon each of extra virgin olive oil, lemon juice and tahini; half a teaspoon of cumin; and a sprinkle of cayenne pepper in a food processor. Blend until smooth and serve with crudites. (White beans make an excellent substitute for garbanzos.)

5. Wild Salmon
Wild salmon is rich in omega-3 fatty acids, vitamin D, and iron, and it’s a high-quality source of protein. A word of caution: Independent studies comparing the nutritional content of wild and farmed salmon showed the farmed variety had drastically reduced levels of protein and healthy omega-3 fats. Farmed salmon were also found to have significant levels of carcinogenic substances and other toxins, as well as higher levels of inflammatory omega-6 fats. If you’re eating for health, opt for the wild variety.

Salmon is one of the few food sources naturally rich in vitamin D, which is needed to absorb calcium, maintain proper levels of calcium in the blood, and promote normal bone growth. Due to these qualities, vitamin D is regarded as an important nutrient in helping prevent osteoporosis. Sockeye salmon scores the highest in vitamin D; a four-ounce serving of sockeye provides 739 IU of vitamin D — compared to Chinook salmon, which provides 411 IU for the same size serving.

Vitamin D’s benefits extend beyond good bones, however. Medical and health experts now recognize this nutrient as playing an essential role in overall health. Unfortunately, vitamin D deficiency is a widespread problem that has been linked to depression and multiple sclerosis, two conditions that women are at a higher risk for than men. Researchers have additionally linked low levels of vitamin D with obesity and an increased risk of type 2 diabetes.

Our bodies don’t produce essential fatty acids, so we must get them from our diet. Wild salmon is exceptionally rich in heart-healthy omega-3 essential fatty acids, which guard against inflammation, reduce the risk of strokes, lower blood lipids, boost HDL (“good”) cholesterol, decrease blood pressure, and help prevent heart disease. Omega-3s might be fats, but — in moderation — they’re actually pretty figure-friendly: Not only do they slow digestion, which means you feel satiated for longer, but they may also help get rid of belly fat. Several studies link consumption of omega-3s with reduced abdominal fat. Other benefits of omega-3s include a reduced risk of breast cancer and improved brain function. Some research suggests that omega-3s may be helpful in treating depression, although further research is needed in this area.  [GUYS omegas make you smart and let’s be honest we need as many brain cells as we can to handle the intellectual arguments of women… even if we still think we are smarter, they can out talk us any day of the week, so more healthy brains and energy means we can keep up]

Quick and healthy tip: Sprinkle salmon fillets with fresh chopped rosemary and black pepper, top with lemon slices, and place under the broiler for ten minutes or until it flakes easily. Leftovers work well the next day crumbled into omelettes, sandwiches, or salads.

Ok so going back over this it really is a list of things that everyone should eat more of.  GUYS… come on now, we all know you are NOT eating these things in abundance (if at all) and your fooling yourself if you think you don’t need a little extra help… OK maybe not with menopause, but I know for a fact that there are a lot of women out there with MAN-o-pause and while there is nothing we can do about that at home problem nutritionally speaking ladies send your MAN-o-pause problem out to do some yard work or this funky bodyweight workout and help reshape that MAN-o-pause problem you have lying around the house.

by Jonathan Berr

From California, to the New York island; from the redwood forest, to the Gulf Stream waters, this land is filled with fatties, lard butts and people large enough to have their own gravitational fields. Yes, America is the land of the “large and in charge,” and one of the main reasons for it is our love of fast food.

Though it’s tempting to put all of the blame for America’s obesity crisis on the fast-food industry — and experts say they’re at least partly at fault — it’s important to view it in context. The industry came of age during the 1950s, as suburban communities saw their populations skyrocket and social mores began changing as women began to increasingly work outside the home. Some of the savviest entrepreneurs in American corporate history sprang into action.

McDonald’s Corp. (NYSE: MCD – News) started the trend in 1955 when businessman Ray Kroc wondered how the McDonald Brothers sold so many burgers at their Southern California burger joint. He opened his first McDonald’s Drive-In in Des Plaines, Ill. There are now more than 32,000 restaurants that are home to the Golden Arches. Col. Harlan Sanders began franchising Kentucky Fried Chicken in 1952. Five years later, Sanders began selling chicken in the signature buckets, and today there are more than 15,000 KFC outlets. James McLamore and David Edgerton founded Burger King in 1954, when, as the company’s website notes, “flame-broiled beef begins fulfilling its destiny.” There are more than 12,500 Burger Kings today. Glen W. Bell Jr. opened the first Taco Bell in 1962 with an investment of $4,000 and eventually sold the chain to PepsiCo Inc. (NYSE: PEP –News) in 1978. At that time, there were 868 Taco Bells. Today, there are nearly 6,000. At the tender age of 17, Fred DeLuca co-founded Subway Restaurants in 1965. They have 32,800 locations today.

Fast-forward to the beginning of the of the 21st century, and many of the same trends that helped create the modern fast food industry are still helping fuel its growth. Many children, especially racial minorities, live in single-parent households — a whopping 65 percent of non-Hispanic black children and 37 percent of Hispanic children as of 2007,according to Kids Count. Mothers are working outside the home at much higher rates than years past. Women comprised 46.8 percent of the total U.S. labor force in 2009 and are projected to account for 46.9 percent of the labor force in 2018, accounting for 51.2 percent of the increase in total labor force growth during the same period. Add to this mix high unemployment rates caused by the uncertainty of the worldwide economy, and the allure of fast, cheap food becomes hard to resist.

And therein lies the problem.

Obesity rates are a public health crisis. They have tripled among children since 1980. In 2009, only Colorado and the District of Columbia had a prevalence of obesity less than 20 percent, according to the U.S. Center for Disease Control and Prevention. People who are obese are vulnerable to everything from diabetes to heart disease, resulting in some $147 billion in direct medical costs annually.

Determining how much fast food is at fault for the poor state of the health of many Americans “is impossible to quantify, but is definitely a factor,” says Christina Munsell, research assistant at the Rudd Center for Food Policy & Obesity at Yale University, in an interview. The increase in obesity “definitely would correlate with eating quicker meals that are easier to obtain.”

In order to create the rankings, 24/7 Wall St. examined the menus of the top 10 restaurant brands in the quick service category by sales as determined by QSR, an industry publication, looking for items that were the highest in calories, carbohydrates, sodium and saturated fat. We then ranked them against the nutritional guidelines of the U.S. Department of Agriculture.

A couple of important caveats to consider: Not all food sold at fast food restaurants is unhealthy. The industry aggressively promotes healthier choices on their menus. Subway, for one, makes a special point of doing this, even though its footlong subs are not healthy choices. Moreover, experts point out that some items sold at sit-down restaurants are actually much more unhealthy than many fast food items. Fast food, though, has gained ground during the economic slowdown, while casual and fine dining chains have suffered. McDonald’s alone earned $24.58 billion in revenue in 2010. Yum Brands! Inc. (NYSE: YUM – News), parent of KFC, Taco Bell and Pizza Hut, made $11.42 billion.

Methodology: We derived the rankings by taking the average nutritional ratings of menu items compared with USDA recommendations. Carbohydrates, saturated fat, and sodium were given the most weight. Calories and protein were also considered.

1. Pizza Hut Triple Meat Italiano

• Calories (pct. daily diet): 1280 (49%)
• Saturated Fat: 23g
• Carbohydrate (pct. daily diet): 123 (38%)
• Sodium (pct. daily diet): 3,070mg (133%)

Pizza — plain with cheese and sauce — is not particularly unhealthy. This gastronomical overkill featuring “all-natural pepperoni, all-natural Italian sausage and baked ham” is terrible. Pizza Hut offers plenty of healthier choices.

2. Subway 12″ Italian B.M.T

• Calories (pct. daily diet): 900 (35%)
• Saturated Fat: 16g
• Carbohydrate (pct. daily diet): 94 (27%)
• Sodium (pct. daily diet): 3,000 mg (130%)

It’s easy to see why Subway does not list this sandwich under its “low fat footlongs” on its website. It has a whopping 3,000 mg of salt, 130% of the recommended allotment in a daily diet. “The problem with Subway is the portion size,” Munsell says, adding that the problem with this sandwich is the salty luncheon meats. Subway is getting the message about salt. As an April USA Today article noted, “Beginning today, sodium content in Subway’s ‘Fresh Fit’ sandwich line in the U.S. will be cut 28% vs. 2009, when Subway first began to cut salt. And sodium in its overall sandwich line will be cut by 15%, compared with the same period.”

3. KFC Chicken Pot Pie

• Calories (pct. daily diet): 790 (30%)
• Saturated Fat: 37g
• Carbohydrate (pct. daily diet): 66 (20%)
• Sodium (pct. daily diet): 1,970mg (86%)

Salty and high in calories, there is little positive that can be said about the KFC Chicken Pot Pie. A Yum! Brands spokesman had this to say: “It’s all about providing our consumers with choices, and each of our brands has introduced products that are lower in calories and fat, such as KFC’s Kentucky Grilled Chicken, Pizza Hut’s Thin ‘N Crispy Pizzas and salads and Taco Bell’s Drive Thru Diet Menu with seven items less than 9 grams of fat.”

In other words, diners have a choice whether they eat something with almost a full day’s allotment of sodium in one sitting.

4. Sonic SuperSONIC Bacon Double Cheeseburger with Mayo

• Calories (pct. daily diet): 1,370 (53%)
• Saturated Fat: 36g
• Carbohydrate (pct. daily diet): 55 (17%)
• Sodium (pct. daily diet): 1,610mg (70%)

The name alone should make a diner want to grab a fistful of Lipitor. Those brave enough to chow down on this 1,370-calorie monstrosity probably shouldn’t eat much for the rest of the day. Once a regional operator in the South and Midwest, Sonic (Nasdaq: SONC –News) now operates in over 3,500 locations.

5. McDonald’s Angus Chipotle BBQ Bacon

• Calories (pct. daily diet): 800 (31%)
• Saturated Fat: 18g
• Carbohydrate (pct. daily diet): 66 (18%)
• Sodium (pct. daily diet): 2,020mg (88%)

The Angus Chipotle is big and has bacon, two red flags for any dieter. “It’s problematic,” says Munsell, adding that the Golden Arches have borne the brunt of negative publicity about fast food. That’s unfair. “We did find that McDonald’s did have more healthy options” than other chains, she adds. Indeed, it ended its Super Size promotion a few years ago, no doubt spurred by the publicity surrounding the movie “Super Size Me.”

6. Taco Bell XXL Grilled Stuft Beef Burrito

• Calories (pct. daily diet): 880 (34%)
• Saturated Fat: 3g
• Carbohydrate (pct. daily diet): 94 (26%)
• Sodium (pct. daily diet): 2,130mg (93%)

Taco Bell has mastered the art of blending meats and cheese in ever-creative caloric combinations. The XXL Grilled Stuft Beef Burrito is a monument to gluttony. Taco Bell calls it its “biggest burrito yet.” It has “a blend of three cheeses — cheddar, pepper jack and mozzarella — flavorful seasoned rice, hearty beans, reduced-fat sour cream, chunky guacamole, avocado ranch and fiesta salsa, wrapped up in a warm flour tortilla.” Taco Bell’s sales have been hurt by the publicity surrounding the quality of its beef.

7. Wendy’s Triple

• Calories (pct. daily diet): 1,030 (40%)
• Saturated Fat: 28g
• Carbohydrate (pct. daily diet): 43 (18%)
• Sodium (pct. daily diet): 1,800mg (78%)

Anyone eating this monstrosity might not realize that the USDA recommends that people eat a portion of meat roughly the size of deck of cards. This Wendy’s monster burger clocks in at a whopping 423 grams. Wendy’s (NYSE: WEN – News) has struggled for years against larger rivals. It unloaded its underperforming Arby’s chain earlier this week to private-equity group Roark Capital Group. Wendy’s did not respond to a request for comment.

8. Subway Footlong Sweet Onion Chicken Teriyaki

• Calories (pct. daily diet): 750 (28%)
• Saturated Fat: 2.5g
• Carbohydrate (pct. daily diet): 117 (41%)
• Sodium (pct. daily diet): 1,810 mg (79%)

Subway unhealthy? In some cases, the answer is “yes.” While this sandwich is low in calories and fat, it is high in salt. The portions of Subway’s footlong sandwiches are too large, Munsell notes. Subway did not respond to a request for comment.

9. Burger King Triple Whopper with Cheese

• Calories (pct. daily diet): 1,180 (44%)
• Saturated Fat: 30g
• Carbohydrate (pct. daily diet): 52 (16%)
• Sodium (pct. daily diet): 1,330mg (58%)

The Triple Whopper makes the Quarter Pounder with Cheese seem like health food. At 1,180 calories, it packs more than twice the punch of the McDonald’s burger, which has 535 calories. In a statement to 24/7 Wall St., the company referred to the Triple Whopper as an “indulgent option for our guests.” Burger King says it encourages customers to eat healthy choices that provide 650 calories or less — approximately one-third of a 2,000-calorie diet.

10. Wendy’s Baconator Double

• Calories (pct. daily diet): 930 (36%)
• Saturated Fat: 25g
• Carbohydrate (pct. daily diet): 41 (13%)
• Sodium (pct. daily diet): 1,840mg (80%)

Who says you can never have too much bacon? Anyone with sense, that’s who. Rudd’s Munsell noted with amusement how fast food chains “combine every type of meat on one sandwich.” The Baconator was relentlessly hyped for a while. A Wendy’s spokesperson did not respond to a request for comment.

What Food Manufacturers Don’t Want You to Know

— By Tanya Jolliffe, Healthy Eating Expert and Nicole Nichols, Health Educator

When you’re shopping in the grocery store, you may notice that food packages are always labeled with the latest buzz words. When the new food guide pyramid touted the importance of whole grains for example, suddenly words and logos for “whole grains” plastered the fronts of cereal boxes, crackers, breads and even cookies! Now with the media’s attention on the harmful effects of trans fats, many food manufacturers are trying to draw your attention to the fact that their product is free of trans fats. No matter what the fad is—low-carb, fat-free, organic, or heart-healthy—manufacturers will try to lure you into buying their product. But, while food manufacturers can’t lie to you about the nutrition and ingredients of their products, they can easily mislead you into thinking something is healthier than it really is.

Reading and understanding a nutrition label doesn’t require a degree in nutrition, but it does require that you look beyond the fancy claims on the front of the box. If you know how to read between the lines of the marketing spin, you too can know how to make the most nutritious choices without having to read the fine print.

By law, food labels must be truthful. But manufactures can pick and choose which facts to highlight and spin. As a consumer, your best option is to disregard the claims on the front of the package because, while they may be true, it may not tell you the whole story.

Here’s a list of the most popular food package claims used by food manufacturers—and what they really mean for you and your health.

“Natural”
The word “natural” is not regulated by the FDA and therefore is very misleading. Sure “natural” brings to mind thoughts of fresh, minimally processed and healthy food, but it means nothing about a food’s nutritional content, ingredients, safety, or health effects. Almost all packaged foods today are processed in some way. Natural potato chips may use real potatoes (instead of flakes), for example, but like regular potato chips, they are still a high-fat food choice with little nutritional content. Natural candy may be sweetened with cane juice (instead of white sugar), but it can still contribute to weight gain when eaten in excess.

“Made with Real Fruit” or “Contains Real Fruit Juice”
You see “made with real fruit” frequently on fruit snacks, fruity cookies and cereals, and fruit drinks. Since there is no law that requires how much real fruit has to be included in a food that uses this claim, the sugary treat could contain just one grape or one drop of orange juice to be accurate. However, a quick look at the ingredients list will show you what you need to know. When high fructose corn syrup and/or sugar are listed as the first ingredients, you know that the “real fruit” content of the product isn’t significant. This is sugary junk food that is trying to masquerade as healthy—but now you know better!

“Whole Grains”
This is one of the most popular marketing claims of late, and the most confusing. Today we see “whole grain” logos on almost all grain products, including sugary breakfast cereals. The reality is that refined white flour—with just a touchof whole wheat added back in—can be listed as “whole grain.” A food manufacturer can use the term “whole grain” no matter how much whole wheat the product contains. What the various “whole grain” terms actually mean may surprise you:

• “Made with Whole Grains”: All it needs is one tiny bit of whole grains to use this claim, which means nothing for your health.
• “Wheat flour” or “100 percent wheat”: Again, this is a ploy that tries to fool consumers. You want to look for “whole wheat flour” or “100 percent whole wheat”, not just the word “wheat.”
• “Multigrain”: This doesn’t explain whether the grains are refined or whole, just that there is more than one type of grain. Multigrain has no proven health benefits, especially if all those grains are refined, and they probably are (unless the ingredients list proves otherwise).
• “Whole grain”: This term is also misleading, because whole grains can contain various blends of grains that are refined. You want to avoid words like enriched and bleached on the ingredients label. You can only trust the term “100 percent whole grain” to be a healthy choice.
• “X Grams of Whole Grains”: Don’t let the grams of whole grains in a food confuse you. A food can claim that it’s a “Good Source” of whole grains, but that does not mean it’s high in fiber (it may have little to none).

When it comes to grain-based foods, you can’t trust the words on the face of the package. Double-check and look at the ingredients list every time, looking for keywords like “whole wheat flour” to be first on the list. Additives like sugar and corn syrup shouldn’t appear in the top of the ingredients list of a healthy food. If a food is high in whole grains, it’ll have protein and fiber to boot. Be aware that manufacturers won’t necessarily call their processed flours “refined” on the label. Anything that is listed as corn, rice, wheat, or oat flour IS processed and refined unless it specifically tells you that it is “whole”.

“Fat Free“
“Fat-free” food labels may also tempt you to believe these are healthier food selections. Sometimes this can be helpful, like when choosing skim milk over higher fat varieties. But take the time to read labels. When a meat label boasts that it’s 95% fat free, it sounds like a healthy choice since only 5 percent of it is fat. But fat contains a lot of calories, so check out the nutrition facts label for the actual number of calories and fat grams per serving.

An example of an unhelpful fat-free claim is a carton of 100% orange juice. Here, a fat-free claim isn’t helpful labeling, even though it is truthful. Oranges are naturally fat-free, so 100% orange juice always has and always will be fat-free, regardless of whether it is highlighted on the label or not.

“Zero Trans Fats”
Thanks to recent media attention, you probably know that trans fats are bad for your health. Experts recommend that people avoid trans fats, which are created when oils are hydrogenated during food processing. But you can’t trust a product’s claim of zero trans fats, nor can you trust the nutrition facts label on this one. Always read the ingredients list. If the words “partially hydrogenated” appear in it at all, then the food DOES contain trans fats. But thanks to labeling guidelines, any food that contains 0.5 grams or less of a nutrient can be listed as zero grams on the nutrition facts label.

This may seem insignificant, but it does add up. Think about a box of cookies. It says “zero trans fats” on the front of the box and on the nutrition facts label, but it lists “partially hydrogenated oils” in the ingredients list. This food can contain up to 0.5 grams of trans fats per serving, yet the labeling is legit. Over time, when you consume the 6, 10, or 20 servings of cookies in the box, you’ll consume 3, 5, or 10 grams of trans fats. Since there is no safe level of trans fat consumption, this food is not good for your health.

Making Healthy Choices
Most of your food choices should come from whole, unprocessed sources: fresh meat, beans and legumes, real fruits and vegetables, calcium-rich foods like dairy, oats and other whole grains. Remember that you can’t make nutritious food selections based solely on the marketing phrases on the front of a package. These buzz words are meant to catch your attention and are put there by marketing gurus so that you’ll buy their product. Once you’ve looked at the package, ask yourself, “Does this food company have my health in mind?” The more processed a food is, the less reliable the claims on its package become.