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  • Healthy eating during Ramadan

    Ramadan is a season of tradition and celebration with your families. It can be extremely challenging to stay healthy and avoid gaining weight during the feasts of Ramadan. After fasting for the entire day, it is almost unavoidable to binge once the f...
  • Healthy Lebanese snacks

    by – When you are stressed you usually go for emotional eating. The problem is that junk food will make you feel worse than you already do The Healthiest Leba...
  • Healthy and Light Lebanese Vegetarian Dishes

    Written by guest author Talar Demirdjian  Sometimes being a vegetarian means that you can’t be as diverse in your food choices as other diets, or so you might think… Being Lebanese, and living in the Mediterranean, means that we have access to amaz...
  • Top Five Healthiest Lebanese Dishes

    Written by guest author Talar Demirdjian  We all know that as Lebanese we’re blessed with a great variety of colorful and delicious food. In Lebanon, we have the best of what the Mediterranean can offer, and we take advantage of it at any chance we ...
  • Best Vitamins and Supplements to Take For Mental Focus

    Written by guest author Brenan Quirante Peak nootropics Noopept Nootropic Supplements Some people search for supplements and vitamins to help them improve their memory, cognitive ability and focus. It's not easy focusing on tasks that don't seem i...
  • Does eating late at night cause weight gain?

    Many people have emailed me with the belief that eating late at night is causing them to gain weight. However, this is nothing more than a myth. This old wives' tale propagates that our metabolism slows down at night because we are inactive and there...
  • The Difference Between Water and Sports Beverages

    Written by guest author N.P.Burggraaff Working up a sweat can feel great, especially if you have trained really hard. However, it is also very important to keep hydrated before, during and after your workout. Dehydration during your workout can easi...
  • Ten Reasons to Eat More Avocado

    Written by guest author N.P.Burggraaff Smoothies, salads and dips… you can have it all with avocados. This green fruit's name is derived from the Nahuatl Indian language which ironically means "testicle". Avocado is considered a healthy fat which no...
  • Health Benefits of Salmon

    Written by guest author N.P.Burggraaff Delicious and nutritious Along with being incredibly tasty, salmon offers many health benefits you might not be aware of. Though salmon contains quite a lot of fat, you can indulge without feeling guilty as t...
  • Healthy Eating on a Budget

    Written by guest author N.P.Burggraaff Some readers have emailed the website saying that eating healthy is expensive and this makes it difficult for them to keep up a healthy lifestyle. Even though nutritious food can be very expensive, it is defini...
  • Leptin and How it Facilitates Fat Loss

    Written by guest author N.P.Burggraaff There are countless diets available on the market. A current popular diet is the so called "leptin diet." In this article, I'll explain what leptin is and how you can make leptin work to your advantage. What i...
  • How Healthy is Sushi?

    Written by guest author N.P.Burggraaff Sushi is known to be one of the healthiest meals. Sushi contains some great nutrients like omega 3 from the fatty fish, vitamins from vegetables and minerals from seaweed. Does this mean you can binge on sushi ...
  • 10 Reasons Why You Are Not Losing Weight

    Written by guest author Nynke Burggraaff 1. Olive oil/healthy oils Olive oil is a healthy fat and fits perfectly into a healthy diet. However, although it is a healthy fat, it is also high in calories and can slow down your weight loss if you consu...
  • The Truth About Diet Soda

    Written by guest author Nynke Burggraaff Regular sodas are loaded with sugar Regular sodas are known to contain a LOT of sugar. How much you may ask? Did you know that a can of regular Coke contains 39 grams of sugar? This is equivalent to 3 tables...
  • Glycemic Index Explained

    Written by guest author Nynke Burggraaff I'm sure you've heard a buzz going around about the glycemic index. A lot of people are adjusting their food intake according to low Glycemic Index (GI) values. But what exactly is the glycemic index? Defin...
  • Natural Sugar Alternatives

    Written by guest author Nynke Burggraaff Luckily I am not a sweet tooth, but I know many of you are! The main ingredient to provide sweetness in foods and drinks is of course sugar. There are countless reasons why it would be better to cut out, or a...
  • Is Coconut Oil The New and Improved Olive Oil?

    Written by guest author Nynke Burggraaff For years and years, the media and health gurus have educated us about the countless benefits of olive oil. Olive oil has become a staple in many households and for good reason; it is both healthy and tasty. ...
  • Guilt-free Healthy Snacks

    Snacks help to control our cravings, maintain our blood sugar levels and keep us energized throughout the day. It is recommended that people do not go more than four hours without eating and should always have snacks in-between meals. Many people go...
  • Habits of Successful Dieters

    When it comes to successful fat loss, your hard work will not end once you reach your goal. The next step is to successfully maintain your results with a healthy lifestyle. Here are some tips to help you maintain your weight and avoid relapsing. Lo...
  • How to Read Nutrition Labels

    Deciphering the information found on nutrition labels can be extremely confusing. Here is your quick and easy guide to understanding the basics Serving sizes The serving size always appears at the top of nutrition labels. Serving sizes can be misle...
  • How to suppress your appetite

    One of the hardest things about sticking to a diet is keeping a raging appetite under control. There is nothing more frustrating than being hungry and not being able to eat as much as you’d like. Here are some natural techniques to suppress your appe...
  • Top foods to eat daily

    Many people starting out with a body transformation program might not know the difference between clean food and the junk you should avoid, which means they risk eating food they believe to be healthy when in reality it is causing more harm. Familiar...
  • Low Calorie Diets

    One of the most frustrating aspects of starting a weight loss program is how long it takes to see actual results. Many infomercials try to sell you products and supplements promising fast results, but these are nothing but weight loss scams, or are b...
  • Healthy Fats Explained

    Many people view “fats” as unhealthy and best avoided. They link them to high levels of cholesterol, clogged arteries and major health problems. However, in reality healthy fats are essential for overall health and nutrition, provided you eat the rig...
  • Alcohol & Fat Loss

    One of the hardest things for people to give up during a fat loss program is alcohol. Some people find it impossible to go out and not enjoy a few drinks. The good news is drinking occasionally and in moderation will not likely affect your results; h...
  • How to dine out

    A healthy lifestyle means being healthy no matter where you go. Many people overeat, cheat on their diets or are not aware that they are making poor food choices in restaurants. Many people dine out regularly or eat out often for business meetings an...
  • Eat smarter

    Fat loss expert Tom Venuto proposed a fun and easy method for others to improve their food choices in a free special report he wrote. He suggested categorizing your food choices into grades. If you want to be healthier and leaner, you need to work on...
  • Calculate Calories

    What is a calorie? Calories can be defined as measures of heat energy stored in food. The higher the number of calories in a specific type of food, the more energy will be released to perform biological functions or sustain physical activity. When w...
  • The essentials about protein

    Protein is your body's preferred muscle building fuel and can help you reach super-human levels of leanness.  What is protein and what role does it play in your body? Protein is a combination of essential and nonessential amino acids in the body.  ...
  • Water & Liquid Calories

    Water in our bodies One of most important compounds in our body is water, which constitutes around 60 – 70% of our total bodyweight. Water excretes waste from our cells, aids in digestion and brain functions, transports nutrients around the body and...
  • Carbohydrates

    Carbohydrates are our preferred source of energy and are used most efficiently by the human body. The brain utilizes carbohydrates to perform normal bodily functions, requiring a minimum of 100 grams of carbohydrate per day. Following a severely low ...
  • Repair a Damaged Metabolism

    If you’re someone who has a history of unsuccessful dieting, you may fear that you’ve damaged your metabolism permanently. One example of something that could cause this kind of damage is going on a low-calorie diet for a prolonged period of time, ex...
  • Your basic guide to supplements

    Nowadays we are constantly bombarded by supplements and products purporting to be from the fitness industry and promising quick fat loss and muscle building results. Although many of these products do have some nutritional value it can be hard to tel...
  • Create Your Own Meal Plan

    There’s nothing better than being in control of your diet, customizing it with the foods you like and tailoring it to fit your goals. It only takes one afternoon It might all seem exhausting and confusing at first, but all it really takes is one a...

How to read nutrition labels

Deciphering the information found on nutrition labels can be extremely confusing. Here is your quick and easy guide to understanding the basics

Serving sizes

The serving size always appears at the top of nutrition labels. Serving sizes can be misleading because they refer to ONE serving and not the entire calorie information of the item. It is simply one measurement and does not represent the entire food item or beverage you are about to consume.

For example, a serving size for Häagen-Dazs ice cream appears as ½ a cup totaling 230 calories. Let's face facts: not many people eat ½ a cup of ice cream. If you were to consume the entire container of Häagen-Dazs, you would probably be eating around 8 servings. What does this result in? You might presume its 230 calories, but 8 x 230 = 1840 calories.

Always pay attention to serving sizes and keep in mind that you might be consuming a lot more than you think. All readings on the nutrition label refer back to the serving size.

% Daily Value

This serves as a guide to the nutrients available in the food or beverage. The percentages of your daily needs are always based on a caloric intake of 2000 calories. Your needs may be greater or less than this figure based on your age, gender, weight and fitness goals.

To understand what these percentages mean, look at the overall percentage for each nutrient. If a food contains less than five percent of a specific nutrient, it will be considered low. If it contains 20 percent or more of that nutrient, it will be considered high.

Here is an example: 5% of Vitamin C will mean that a product does not contain much vitamin C. If a product contains 35% of cholesterol, it will mean it is high in cholesterol.

Total Fat

The total fat refers to the fat measurements that can be found in the product. You will find measurements in grams and a list of the type of fats found. Although it might seem confusing, here is a quick way to learn what you should be looking for:

Eat less saturated fat and trans fat; eat more polyunsaturated and monounsaturated fats. Overconsumption of saturated fats and trans fat can contribute to health problems. To learn more about fats, click here.


This refers to the measurement of cholesterol in the item. This measurement will be found in milligrams. What is cholesterol?

Cholesterol is a fat-like chemical that is found in EVERY cell in our body. Our bodies need cholesterol to make hormones, cell membranes and many other bodily functions. The body can produce its own cholesterol and it can also be found in animal products such as meat, cheese, eggs, milk, etc. Cholesterol cannot be found in plant substances.

Overconsumption of cholesterol can be dangerous. It can lead to health problems such as heart disease and strokes. This is simply because high levels of cholesterol clog your arteries and make them narrower, leading to blood clots and heart failure.

The recommended daily intake of cholesterol for a healthy adult is 300mg (milligrams) a day.


Sodium is a mineral found in the fluid of the cells around your body. Many foods, including salt, contain sodium. Excess intake of sodium can lead to high blood pressure and in some cases, loss of calcium in the bones.

A product can be considered low in sodium is if contains less than 140 mg. The recommended daily intake for a healthy adult is 2300 mg a day.


This figure refers to the number of carbs found in one serving. This is divided into grams of dietary fiber and total sugar. Carbohydrates are the body's preferred fuel source. To learn more about carbohydrates, click here.

Dietary fiber:

Fiber has multifunctional health benefits in the body. It promotes skin health, heart health, blood sugar control, satiation and prevents strokes.

You should always meet your daily requirements of fiber each day. The recommended daily intake of fiber for men is 30 to 38 grams and 21 to 25 grams for women.

Total sugar: this refers to the total amount of sugar found in the product. It includes both naturally occurring sugars along with added sugar. Natural sugars offer health benefits, whereas added sugar can lead to weight gain and health problems. Natural sugar refers to sugar found in our food, such as fruits.

To distinguish between natural sugar and added sugar, simply look at the ingredients.

Natural sugar usually ends with "ose", including fructose, glucose, galactose, sucrose, lactose, dextrose, maltose, etc.

Added sugar can be identified as: beet sugar, brown sugar, cane sugar, molasses, maple syrup, corn syrup, brown rice syrup, fruit juice concentrate, high fructose corn syrup, agave, evaporated corn syrup, cane crystals etc.


This figure refers to how many grams of protein are in one serving. To learn more about protein, click here.

Vitamin A and Vitamin C

This refers to the measurements of two major vitamins necessary for bodily functions. Vitamin A improves our vision and immunity. Vitamin C aids in growth and repair and builds healthy teeth and gums.

Other vitamins may also be listed if they can be found in the product.

Calcium and Iron

These are two minerals that play major roles in the body. Calcium improves our bone health whereas iron helps to transport oxygen to red blood cells.

Understanding ingredients

You can determine if a food item or beverage is healthy when it does not contain many ingredients. If a food is natural and unprocessed, it will not have any ingredients whatsoever. For example, an apple or chicken breast will not have any ingredients, whereas a candy bar would be loaded with sugar and other processed additives.

Understanding Other Terms

Sugar free does not mean the product does not contain fat. Fat free does not mean the product does not contain sugar. Always read the ingredients and check the total calories per serving.

Calorie free: item contains less than 5 calories.

Sugar free: item contains less than 0.5 grams of sugar.

Fat free: item contains less than 0.5 grams of fat.

Low fat: item contains less than 3 grams of fat.

Reduced fat: item contains less than 25% of fat.

Cholesterol free: item contains less than 2 mg of cholesterol and less than 2 grams of saturated fat.

Low cholesterol: item contains less than 20 mg of cholesterol and less than 2 grams of saturated fat.

Reduced cholesterol: item contains less than 25% of cholesterol.

Sodium free: item contains less than 5 mg of sodium.

Low sodium: item contains less than 35 mg of sodium.

Reduced sodium: item contains less than 25% of sodium.

High fiber: item contains 5 grams of fiber or more.


Tania Habib
2014-03-13 10:02
This is really useful, I'm so glad I came across this website. Didn't have a clue! Makes it much easier!!

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