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Nutrition & Fitness Newsletter

March Nutrition Month: Food Label Proclaimations

March is Nutrition Month, let's take a few moments to understand claims on food labels.  Decipher some of these terms found on products at the grocery store and become an expert on choosing healthier options.

  • "Low Calorie" - This product has 40 calories or fewer per serving.  Consider the serving size listed and account for how much you would actually eat when watching calories.

  • "Reduced Calorie"- This has 25% fewer calories compared to the original item and similar serving size.  Even though this product may be fewer in calories, take the time to evaluate whether this is a healthier product, check the ingredient list to see if fillers or artificial sweeteners were added to reduce the calories.  It's possible the higher calorie item is a healthier option.

  • "Reduced Fat" - This item has 25% less fat compared to the original.  Less fat sometimes means more sugar is added to make the food taste better.  Check the amount of sugar on the nutrition facts panel and compare it to the original product.

  • "Reduced Sodium" - This food has at least 25% less sodium than the original product.  Beware that if the original product is excessively high, 25% less may not be any better.  Check the nutrition facts panel for sodium, in general 500mg per serving is considered high.  Dietary guidelines for daily sodium intake is less 2300mg.  American Heart Association recommends a limit of 1500mg per day.  As you can see, these numbers can add up quickly depending on what you're eaten for the day.

  • "Enriched with ..."-The vitamin or mineral that this product is enriched with was removed during processing and then added back to the food.  Sometimes this means this food is far from its original form and highly processed.  Probably best if you could find a less processed version of this product.  White bread is a good example of a product made with enriched flour.  A better and more whole foods-based product would be whole wheat bread.

  • "Fortified with ..."- The vitamin(s) or mineral(s) in this product is not naturally occurring but added to the food to somehow enhance it nutrient properties.  This is like taking a vitamin with your food.  It could mean over supplementation if you consume this food often.  I often see nutrition bars that are highly fortified with many nutrients which could cause problems if you take a multivitamin or other supplement(s) and consume these bars often.
Here are few reasons to see a nutritionist/personal trainer/health coach: assess nutrient intake, disease prevention through diet and exercise, improve exercise performance, sleep quality, improve mental clarity, improve digestion and nutrient absorption, establish long-term healthy habits, meal planning for a whole foods diet and eat in a way to sustain the planet.  Please consider Sheri for nutrition counseling and/or fitness appointments to help you develop a healthier lifestyle for you and the planet. 


Trump Administration and Food Policy

As we've witnessed this administration has been like no other.  Media has been focused on immigration, Russian relations and Trump's late night tweets.  Let's not lose sight of other policies that could affect food, food safety and the environment.  Trump's latest cabinet nomination for secretary of agriculture is Sonny Perdue who has close ties with the biotech industry and factory farming.  He is also a climate change denier.  This is a time when family farms are struggling, large factory farms are generating more pollution and health hazards.  Center for Food Safety does not support confirmation of Sonny Perdue as secretary of agriculture.  Other concerns come from the confirmation of Scott Pruitt as Environmental Protection Agency (EPA) administrator who has alliances with the fossil fuel industry.  As attorney general of Oklahoma, Pruitt has sued the EPA 14 times.  EPA employees and Environmental Working Group opposes Pruitt due to his historical anti-environmental agenda.  The relaxation of regulations that support clean, safe and healthy food is on the horizon.  Follow these organizations to stay informed on policies that could affect our food, food safety and environment: Center For Science in the Public Interest Center for Food Safety (check out the Trump Watch link) and Environmental Working Group.

Sheri is a Certified Nutritionist with a master's degree in nutrition, with over 14 years of clinical counseling experience, an ACE-certified Personal Trainer with advanced certifications in medical exercise and health coaching.  All nutrition consultations include exercise guidance, dietary analysis and meal plans to meet your individual lifestyle, calorie and nutritional needs.

Free introductory 15-minute appointments are also available.

To schedule an appointment with Sheri Mar, email:  or call:  206.789.6440

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