Have you ever stopped to study the nutrition facts label on the food you eat? This small panel of information can be the key to making healthier choices, yet many of us overlook it. In Singapore, tools like the Nutri-Grade labelling system aim to guide better decisions by grading beverages based on sugar and saturated fat content, highlighting the importance of mindful consumption.
But here’s the catch: 70% of the calories we consume today are incompatible with our physiology. Even if you’re trying to make healthier food choices, how your body processes these nutrients depends on factors like digestion, absorption, and overall physical health. That’s where chiropractic care comes in—it ensures your body functions optimally, so you can truly benefit from a nutritious diet.
What is the Nutrition Facts Label?
The nutrition facts label is a standardised guide to understanding what’s in your food. From calories to macronutrients and micronutrients, it gives a detailed breakdown of what you’re consuming.
Decoding the Nutrition Facts Label
Here are the essential components to pay attention to:
- Serving Size: Always compare this to your actual portion size.
- Calories: Indicates the energy content per serving.
- Macronutrients: Includes carbohydrates, proteins, and fats.
- Micronutrients: Vitamins and minerals crucial for health.
- Added Sugars and Sodium: Excessive amounts can contribute to chronic diseases.
Understanding macronutrients: The building blocks of nutrition
Macronutrients are the main sources of energy your body uses to function. They include carbohydrates, proteins, and fats, each playing a distinct role in your health.
Read more about shopping for healthy food in Singapore here.
Carbohydrates: 4 Calories Per Gram
Carbohydrates are the body’s primary source of energy. When consumed, carbohydrates are broken down into glucose, which fuels everything from physical activity to brain function. While carbs are essential, not all sources are created equal.
Common sources of carbohydrates
- Grains: Rice, oats, quinoa, and barley provide complex carbs for sustained energy.
- Bread and Baked Goods: Opt for whole-grain varieties to avoid refined sugars.
- Pasta and Noodles: Whole-wheat and vegetable-based options are better alternatives.
- Cereals: Choose those with low sugar and high fiber content.
- Legumes and Pulses: Lentils, chickpeas, and beans are high in both carbs and protein.
- Fruits and Vegetables: These provide natural sugars alongside essential vitamins and fiber.
- Sugary Drinks, Sweets, and Desserts: Limit these as they contribute to unnecessary calorie intake.
- Sugary Condiments and Sauces: Ketchup and sweet chilli sauce can be hidden sources of sugar.
The role of carbohydrates in health
Carbohydrates are essential for maintaining energy levels and fuelling workouts. However, excess consumption of refined carbs can lead to blood sugar spikes, energy crashes, and weight gain.
Proteins: 4 Calories Per Gram
Proteins are crucial for growth, repair, and maintenance of tissues in the body. They also play a significant role in hormone production, enzyme activity, and immune function. While their primary role is not energy production, they can be used as a backup when carbohydrates and fats are insufficient.
Common sources of protein
- Meat: Beef, pork, lamb, and other red meats are rich in protein and iron.
- Poultry: Chicken, turkey, and duck are lean sources of protein.
- Fish: Salmon, tuna, and cod provide omega-3 fatty acids alongside protein.
- Shellfish: Shrimp, crab, and lobster are low in fat and high in essential nutrients.
- Eggs: A versatile and complete protein source containing all essential amino acids.
The role of proteins in health
Proteins help your body heal, build muscle, and create enzymes that regulate metabolism. Incorporating lean, high-quality protein into your diet is essential for a balanced and sustainable lifestyle.
Fats: 9 Calories Per Gram
Fats are a concentrated energy source, offering more than double the calories per gram compared to carbohydrates and proteins. They are vital for cell structure, hormone production, and brain health, as well as the absorption of fat-soluble vitamins (A, D, E, and K).
Common sources of fats
- Avocado: A nutrient-dense fruit loaded with healthy monounsaturated fats.
- Olive Oil: A staple in Mediterranean diets, rich in antioxidants and healthy fats.
- Coconut Oil: Ideal for cooking due to its heat stability and weight-loss properties.
- Butter and Ghee: Traditional sources of fat that, when used in moderation, provide key nutrients.
- Fatty Fish: Salmon, sardines, and trout are rich in omega-3 fatty acids, which reduce inflammation and support brain health.
- Grass-Fed Meat: Contains higher levels of omega-3s and conjugated linoleic acid (CLA).
The role of fats in health
Healthy fats are essential for long-term health, supporting brain function, cell integrity, and even weight management. Avoid trans fats and opt for natural, minimally processed sources of fat.
Common misconceptions about healthy eating
Healthy eating can often be clouded by well-meaning yet misguided advice. One of the most common misconceptions is the idea that “everything in moderation” is the key to a balanced diet. While moderation might work for some, it often leads to compromises that do not serve the body’s true needs for optimal health. Let’s explore why this mindset can be misleading and highlight some other myths about healthy eating.
The big lie: “Everything in moderation”
While the phrase “everything in moderation” is often heard in health circles, it can be more harmful than helpful when it comes to food choices. The underlying assumption is that no food is inherently bad and that the key to healthy eating is simply balance. But what does “moderation” actually mean, and is it realistic when it comes to some foods?
Why “moderation” can be misleading
Moderation implies that foods like sugary snacks, processed foods, and refined carbohydrates can be part of a healthy diet as long as they are consumed in small amounts. The problem is, these foods often cause long-term damage when consumed even in moderate quantities over time.
For example, regularly consuming sugary drinks and snacks—even in small amounts—can lead to a gradual buildup of negative effects, such as weight gain, insulin resistance, and inflammation. The “moderation” mindset allows for these foods to creep into our diet more than they should, with cumulative health consequences that are not immediately visible.
Not all meats are created equal
Another misconception that has become increasingly prevalent is the assumption that all meats are essentially the same in terms of nutritional value. While it’s true that meat provides high-quality protein, not all meats are equally beneficial to your health. The method of farming, the diet of the animals, and how the meat is processed can significantly affect the quality of the meat and its impact on your health.
Why choosing the right meat matters
Conventional, grain-fed meat often comes with health risks that people may not be aware of. These meats are typically higher in unhealthy fats, hormones, and antibiotics, which can interfere with your body’s ability to absorb nutrients and negatively affect your hormone balance. In contrast, grass-fed, hormone-free, and antibiotic-free meats contain higher amounts of healthy fats, including omega-3 fatty acids, which have anti-inflammatory benefits and support brain and heart health.
The myth of “Low-Fat” & “Fat-Free”
Another common misconception is the belief that low-fat or fat-free foods are healthier options. These labels often trick consumers into thinking they are making healthier choices, when in reality, these products are often filled with sugar, artificial sweeteners, and other additives to improve taste and texture. In many cases, low-fat foods are less nutritious and can contribute to weight gain, despite the seemingly healthy label.
Why fats are essential
Fats are essential for several important bodily functions, including hormone production, brain function, and absorption of key vitamins. Good fats—such as those found in avocados, olive oil, and fatty fish—are vital for health, while harmful fats (like trans fats found in processed foods) should be avoided. Replacing fats with sugar and refined carbohydrates in a low-fat product often leads to spikes in blood sugar levels and increased fat storage in the body.
A balanced diet is not just about calories
Lastly, many people make the mistake of focusing solely on calorie counts when making food choices. While calories are important for managing energy intake, a truly balanced diet is about the quality of the food you consume, not just the quantity.
Why quality of food matters
Filling your plate with nutrient-dense foods—such as leafy greens, whole grains, and lean proteins—ensures your body gets the vitamins, minerals, and antioxidants it needs for optimal functioning. In contrast, highly processed foods can be calorie-dense but nutrient-poor, leading to a host of health issues despite seeming like “low-calorie” options.
Spinal health matters for nutrition
Many people believe that simply eating healthy foods is enough to experience the full benefits of a nutritious diet. While food choices are undeniably important, there’s an often-overlooked factor that can significantly affect how well your body absorbs and utilises the nutrients you consume: spinal health. The connection between your spine and overall well-being is crucial for maximising the benefits of a healthy diet.
The misconception: Nutrition alone is enough
It’s easy to think that eating a balanced diet is the sole key to good health. However, the body’s ability to process and absorb nutrients is just as important as the food you consume. The spine, as the central structure that houses your nervous system, plays a vital role in the communication between your brain and the rest of your body. When your spine is misaligned, it can interfere with this communication, leading to suboptimal digestion, poor absorption of nutrients, and inefficient use of the food you eat.
The role of the spine in nutrient absorption
Your spine houses the spinal cord, which is responsible for transmitting nerve signals to different parts of your body, including the digestive system. Proper spinal alignment ensures that these signals are transmitted efficiently, helping organs like your stomach, intestines, and liver function optimally. When there are misalignments or subluxations in the spine, these signals can be disrupted, which may impair your body’s ability to absorb nutrients effectively.
For instance, if the nerves that control the digestive system are compressed or irritated due to spinal misalignments, digestion can become slower, and your body may not break down or absorb nutrients as efficiently. This means that even with a healthy diet, you might not be getting all the vitamins, minerals, and other essential nutrients your body needs to thrive.
Final thoughts: Unlocking the full potential of your health
In the quest for better health, it’s easy to focus solely on nutrition, but true wellness goes beyond just eating the right foods. While a balanced diet is essential, the health of your spine plays a crucial role in ensuring that your body can absorb and benefit from the nutrients you consume. A well-aligned spine supports proper nerve function, enhancing digestion and nutrient absorption, ultimately helping you get the most out of your nutritious meals.
By combining healthy eating with chiropractic care, you set yourself up for long-term well-being. Don’t wait for issues to arise—taking proactive steps to maintain both your nutrition and spinal health today can prevent future problems and improve your overall quality of life. At Chiropractic Singapore, we’re here to help you achieve a holistic approach to wellness that addresses all aspects of your health. Take care of your spine, and let your body thrive.
