Food Label Claims

Do nutrition labels seem to be written in a foreign language? Here is a quick run-down of the main food label claims and what they mean.

Calories

Calorie free: Less than 5 calories in a serving.
Low calorie: 40 calories or less in a serving.

Fat

Fat free: Less than 1/2 gram fat in a serving.
Low fat: 3 grams of total fat or less in a serving.
For a meal or main dish: 3 grams of total fat or less in 100 grams of food and not more than 30 percent of calories from fat.
Percent fat free: A food with this claim must also meet the low fat claim.

Sodium

Sodium free: Less than 5 mg of sodium in a serving.
Low sodium: 140 mg of sodium or less in a serving. For a meal or main dish 140 mg of sodium or less in 100 grams of food.
Very low sodium: 35 mg of sodium or less in a serving.

Saturated Fat

Saturated fat free: Less than 1/2 gram of saturated fat in a serving; levels of trans fatty acids must be not more than 1 percent of total fat.
Low saturated fat: 1 gram of saturated fat or less in a serving and 15 percent or less of calories from saturated fat. For a meal or main dish: 1 gram of saturated fat or less in 100 grams of food and less than 10 percent of calories from saturated fat.

Cholesterol

Cholesterol free: Less than 2 mg of cholesterol in a serving; saturated fat content must be 2 grams or less in a serving.
Low cholesterol: 20 mg of cholesterol or less in a serving; saturated fat content must be 2 grams or less in a serving. For a meal or main dish: 20 mg of cholesterol or less in 100 grams of food, with saturated fat content less than 2 grams in 100 grams of food.

Light: A product has been changed to have half the fat or one-third fewer calories than the regular product; or the sodium in a low calorie, low-fat food has been cut by 50 percent; or a meal or main dish is low-fat or low calorie.

Reduced/Less/Lower/Fewer: A food has at least 25 percent less of something like calories, fat, saturated fat, cholesterol or sodium than the regular food or a similar food to which it is compared.

Lean and Extra Lean: The two terms, “lean” and “extra lean,” are used to describe the fat content of meat, poultry, fish and shellfish.

Lean: Less than 10 grams of fat, 4.5 grams or less of saturated fat and less than 95 mg of cholesterol in a serving.
Extra lean: Less than 5 grams of fat, less than 2 grams of saturated fat and less than 95 mg of cholesterol in a serving.

Fee free weekend at Lake Mead National Park

In honor of National Parks week it is a fee free weekend on April 18-19th for Lake Mead National Park. Whether you like to camp, hike, kayak or any other outdoor activity check out this webpage to plan your next visit. Find out all the information you need to have a great time at Lake Mead.

When we think of Lake Mead National Park we tend to think about just the lake but Lake Mead is much more than water! Lake Mead has nine designated wilderness areas throughout the 1.5 MILLION acres that form the recreation area. Many of those areas are remote with limited access but others are fairly easy to get to and have designated backcountry roads off of the main roads within the park.

The park has just released six self-guided adventures that range from quick trips by car, to peaceful raft trips down the river to a four-wheel-drive backcountry experience at Lake Mead NRA. Each Explore Map highlights a wilderness area in the park and describes what makes it unique, including its flora, fauna and geologic features.  Check out all these possible adventures.

The Alan Bible Visitor Center for Lake Mead is a great place where volunteers can answer all your park questions and they have a wealth of knowledge about the park, its history and things to do. This weekend at the visitor center park rangers will hold ranger chats at 11:30am and 1pm to teach kids about outdoor fun and ways they can get in touch with nature.

National Walking Day 2015!

Today is not only April Fool’s Day but also National Walking Day! Walking is a low-risk and easy way to be active. All you need is comfortable walking shoes and you are ready to go! It really is that simple to change your life. What good can come from just a walk ? Research has shown that walking at least 30 minutes a day can help you:

•Reduce your risk of coronary heart disease and stroke
•Improve your blood pressure, blood sugar levels and blood lipid profile
•Maintain your body weight and lower the risk of obesity
•Enhance your mental well-being
•Reduce your risk of osteoporosis
•Reduce your risk of breast and colon cancer
•Reduce your risk of non-insulin dependent (type 2) diabetes
Some things to help you get out and walk….
Here are some way to help you included walking into your daily routine:

•Join the Walk Around Nevada and increase your acitivity by keeping track of your steps or miles. Complete a lap around NV and earn a Hall of Fame T-shirt!

•Go for a walk outside! Find trails and parks in your neighborhood. Check out the Neon to Nature App.

•Keep comfortable shoes at work or in your car. Look for opportunities to take a quick walking break or walk somewhere for lunch.

•A little adds up. Just because you can’t walk for one hour straight shouldn’t keep you from walking at all. Short little bursts of walking 5 to 10 minutes are great and add up together to make up the 150 minutes of recommended physical activity we need each day.

•Instead of meeting up for coffee or lunch with a friend….try meeting up for a walk. Saves on the calories and helps you fit in a workout at the same time.

•Look for reasons to walk. Take the stairs instead of the elevator. Park farther away from the store. Look for the long way instead of the short cut.
Celebrate National Walking day by going on a nice stroll today.

Download the Neon to Nature app!

Need help finding a place to go outside this weekend? Check out our free new trails app called Neon to Nature. You can download it on apple or android phones. This app will help you find trails in your neighborhood or discover places you have never gone. Download the app and select the “near me” feature and find all the possible trails within a short radius of where you are located. Also use this app to search specifically for types of trails or activities you want to do on the trails like walking, hiking or biking. When it comes to trails we have such a variety and a large amount of trails here in Southern Nevada. Our trail system is made up of various types of trails from hiking in rural areas to taking a stroll through one of the many urban trails that meander through the city. Check out the Neon to Nature app and find a trail to explore today!

How Do We Know If We Are Eating Healthy?

Most of us remember the food guide pyramid as the graphic icon for a healthy diet, but that confusing pyramid has been replaced by a new and improved version called MyPlate.  MyPlate is an update icon which shows you what your plate should look like at every meal.  The colorful divided plate includes sections for vegetables, fruits, grains, and foods high in protein. With MyPlate, forget about measuring out serving sizes and trying to remember whether a piece a chicken should be the size of a fist or a golf ball. The icon visual shows you what you need:

•fill half your plate with vegetables and fruits

•fill ¼ of the plate with grains and make at least half the grains you serve are whole grains, like oatmeal and brown rice

•The other ¼ of your plate should be a protein, like chicken or eggs

•Serve fat-free or low-fat (1%) milk and water rather than sugary drinks

Once you get the concept of MyPlate down, you might be wondering: Do I have to serve all the food groups at each meal? And what about breakfast? Do I really have to veggies for breakfast? No, you don’t, but do aim to serve a variety of food groups at each meal. Use the plate as a guide when planning and serving meals. The goal is to think of the plate as an entire day’s worth of eating: so, throughout the day, try to make half of what you eat vegetables and fruits, and the other half grains and protein foods. It is that simple to create a healthy meal! Exercise is no longer included in the icon, but it’s still an important component of a healthy lifestyle as well. So visit http://www.myplate.org/ and reimage your plate today!

Get out of your recipe rut with these new recipes!

Thinking about eating healthier but don’t know where to start? Or are you stuck in a recipe rut? Eating healthy doesn’t mean what you eat tastes like cardboard or is difficult to make. Our Get Healthy team has put together some EASY recipes that are not only simple but delicious as well! Most of these recipes only have three steps to prepare so is no excuse why you can’t whip them up!  Here is a little taste…

Strawberry Mango Salsa… This salsa is tangy yet sweet and adds a burst of color to any plate and can be eaten as a side or with tortilla chips

Ingredients:
2 tablespoons balsamic vinegar
⅔ cup orange juice (2-3 oranges)
¼ cup lemon juice (about 1 lemon)
2 tablespoons lime juice (about 1 lime)
2 fresh mango, diced
2 pints (16 oz each) strawberries, diced

Preparation:
1. In a large serving bowl, combine the balsamic vinegar orange juice, lemon juice, and lime juice. Add sweetener if desired.
2. Add mango and strawberries and lightly combine.
3. Wait about half hour before serving to let flavors mingle together
To check out our Get Healthy Recipes today.

Let us know your favorite healthy recipes too!

Quit smoking and save your heart!

Certain types of heart disease can be prevented by making lifestyle changes. Quitting smoking is one of those lifestyle changes that can prevent heart diseases. Smoking can lead to heart attack or stroke and steals an average of 13-14 years of your life. It causes immediate harm to your body.  If you could see it, would you still smoke? Check out this video.

The good news is that it’s never too late to quit! Once you stop smoking, your risk for heart attack and stroke declines each year. The health benefits of quitting smoking are substantial including decreasing the risk of heart attack, stroke, lung and other cancers, and chronic lung disease.

The most effective and long term approach to break nicotine dependence is to get professional help in creating your individual strategy to quit smoking. Do you have a family or friend who needs to quit? Give them information on how to get help to quit!

Call 1-800-QUIT NOW or (800) 784-8669 to start the process today. Hours of Operation: Monday– Sunday 4 a.m. – 10 p.m., Pacific Standard Time

www.nevadatobaccoquitline.com
 

Healthy heart equals healthy choices

Good heart health means being active, eating healthy and maintaining a healthy weight. We understand that can sometimes be a challenge. Here are some resources to help you do just that!

  • Join the Nutrition Challenge and learn how to eat healthier. This free 8-week online program will help you increase the number of fruits and veggies you eat each day.
  • Go for a walk outside! Find trails and parks in your neighborhood. Check out the Neon to Nature App.
  • Take the guesswork out of healthy eating. By choosing a plan that’s just right for you, these 28-day meal plans can help you healthfully lose weight and learn the patterns of a heart-healthy diet.
  • Join the Walk Around Nevada and increase your acitivity by keeping track of your steps or miles. Complete a lap around NV and earn a Hall of Fame T-shirt!
  • You don’t have to drastically change the way you shop to eat healthy. Check out this link to find tips to ensure you have the right foods in your healthy eating plan.
  • Looking to lose some pounds? The 10 in 10 Challenge is a free online program designed to help you lose 10 pounds in 10 weeks.
Reduce your blood pressure and help your heart

Too much sodium increases your risk for high blood pressure… and high blood pressure is the leading cause of heart attack and stroke. By taking the right steps to reduce your sodium intake, your blood pressure can begin decreasing within weeks. You can help control it! We consume excess sodium—primarily from salt added to food by manufacturers and restaurants—increasing our risk for high blood pressure, heart disease, and stroke. Look for low-sodium options. Eat out less. Look for canned items that say no salt added. These small changes can add up. Want to get your blood pressure checked? Find a location near you using this tool. For more information click Million Hearts.

Be one in a Million!

This February we are focusing on healthy hearts.  We are committing with our national partners to prevent 1 million heart attacks and strokes. Be one in a million! Take the Million Hearts Pledge! Make a commitment to saving your life. Wondering if you are at risk for cardiovascular diseases? Use the assessment tool My Life Check to assess your current cardiovascular health.

Most risk factors for cardiovascular diseases, specifically high blood pressure, high cholesterol, smoking, and obesity are preventable and controllable. Reducing your risk is as easy as knowing your ABCs…

Appropriate aspirin therapy
Blood pressure control
Cholesterol management
Smoking Cessation

For more information on the ABCS of heart health check out the Reduce Risk Reduction Fact Sheet.