Nutritional Labels

Many of us rely on nutrition labels to guide our food choices. They are a great way to become a more informed consumer and to make healthier selections of processed foods. However, they can be confusing with all of the numbers, percentages and ingredients. Nutritional labels give a lot of information in four main areas: calories, serving sizes, nutrients and the % daily value (%DV). The %DV shows how much of a nutrient is in one serving compared to how much you should consume in a day.

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Nutrient Density

Nutrient density is a measure of the concentration of nutrients (including macro and micro nutrients) in a food relative to its calories. It is a useful way to compare foods that are the same calorically. A food can be nutrient dense even though it is higher in fat or sodium than another food.

The 2005 Dietary Guidelines and MyPyramid emphasized the importance of choosing nutrient-rich foods over energy-dense foods. They recommended seeking foods that provide a high concentration of the nutrients to encourage (protein, fiber, vitamins A and C, potassium, calcium, iron, magnesium and zinc) while limiting those that are high in saturated fat, added sugar and sodium.

The nutrient density concept allows planning strategies to be developed. These can be based on a single food or a range of different foods. One approach is based on a comparison of the target median nutrient intake to the average energy requirement. This could be a useful strategy when planning the diets of heterogeneous groups.

Athlete-Specific Nutrients

Many athletes have specific energy and protein needs that differ from the general population. They may need to eat more carbohydrates for fuel, as well as more protein for muscle repair and growth. It is recommended that athletes track the amount of energy they expend during exercise and make sure they replenish it with a balanced diet of carbohydrate, protein and fats.

Athletes should eat carbohydrate foods like whole grains, fruits, vegetables and dairy products before and during exercise. Carbohydrates are used for immediate energy, as well as stored as glycogen in the muscles and liver for later use. Carbohydrates should account for 45% to 61% of an athlete’s caloric intake (1).

Athletes should also include foods that are high in micronutrients. This includes vitamins and minerals that support health, performance and injury prevention. Some of the most important micronutrients for athletes are calcium, vitamin D and iron. These are found in a wide variety of foods including low-fat milk, yoghurt and fortified cereals.

Counting Calories

If you’re serious about running, counting calories is a must. But it’s not as simple as pulling out a handbook or surfing the web to find calorie estimates for a given food. Calorie estimates can be inaccurate due to food labeling errors, laboratory measurement error, and even the food itself. Full of on-the-brink stories of endurance and competition, science, accessible practical advice (including Jurek’s own recipes), and motivating inspiration, 먹튀검증 will inspire readers to go the distance.