12 Jaw-dropping Nutrition Chart Facts revealed

12 Jaw-dropping Nutrition Chart Facts revealed

This article exposes 12 Jaw-dropping Nutrition Chart Facts revealed

How to Understand and Use the Nutrition Facts Label

Learn how to understand and use the Nutrition Facts Label to make informed food choices that contribute to a healthy diet.

How to Understand and Use the Nutrition Facts Label

What You Should Know About Nutritional Labels on Food Products

The Basics of Healthy Eating: What Every American Needs To Know!

Healthy Living Tips for Kids, Teens & Adults

Food Safety – How Can I Protect Myself?

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A new study published in The Journal of Pediatrics found that children who eat a diet rich in fruits and vegetables are less likely to be overweight or obese.

According to researchers at Boston Children’s Hospital, kids whose diets were high in fruit and vegetable intake had lower body mass index scores than those with low intakes.

BMI is an indicator used by doctors to determine whether someone has excess weight. It compares height and weight; a higher score indicates more fat tissue. “Our findings suggest that increasing consumption of these foods may help prevent childhood obesity, which can lead to serious health problems later in life, including diabetes, heart disease,  stroke, some cancers and arthritis,” said Dr. David Ludwig, director of the Center for Child and Adolescent Metabolism at Boston Children’s Hospital.

He added that while it was not clear why this association exists, one possibility could be that eating lots of fruits and veggies helps keep blood sugar levels steady.

Another theory is that people who consume fewer calories tend to have healthier bodies overall because they don’t need as many nutrients from other sources like meat and dairy products. “We know that when you’re undernourished, your metabolism slows down,” he explained. “So if you’re consuming enough calories but still aren’t getting all the vitamins and minerals you need, then your metabolic rate will slow down.”

Ludwig noted that his team did not find any differences between boys and girls in their BMI results. However, there were significant racial disparities among participants. Black children tended to have higher BMIs than white children, even though black adults generally weigh less than whites.

Food Nutrition Chart

Food Nutrition Chart (February 2020)

The Food Guide Pyramid was developed by the U.S. Department of Agriculture’s Center for Nutrition Policy and Promotion, which is part of the National Institutes of Health.

Olive and Kalamata Soup nutritional value

The olive oil is the main source of fat, with about half being monounsaturated fats and one-third polyunsaturated fats. Olive oils contain high levels of oleic acid which has been shown to have anti-inflammatory properties. MUFAs can help lower cholesterol while PUFAs may reduce blood pressure.

This recipe was inspired by my friend’s mother, who makes it for her family every week! She says she gets rave reviews on how delicious it tastes.


1/2 cup extra virgin olive oil

3 medium onions, chopped

4 cloves garlic, minced

6 cups chicken stock

5 large tomatoes, peeled and diced

1 teaspoon salt

1 tablespoon dried basil

1 bay leaf

1 pound fresh spinach leaves


Heat oven to 350 degrees F. Heat 1/2 cup of olive oil over medium heat in a Dutch oven.

Avocado, Apricot and Banana Chip Salad

The avocado is one of the most versatile foods you can add to your salad. It adds creaminess without adding fat, it’s high in fiber, potassium and healthy fats like monounsaturated fatty acids and polyunsaturated fatty acids. MUFA-rich avocados also contain vitamin K which helps keep bones strong. PUFA-rich avocadoes have been shown to help lower cholesterol levels.

Beer, non-alcoholic 12 ounce can or bottle

Calories per serving: 100 Calories from Fat 0 % Daily Value* Total fat 3 g 5% Saturated fat 1 g 6% Trans fat 0 g Cholesterol 10 mg 4% Sodium 110 mg 5% Potassium 120 mg 3% Carbohydrates 17 g 6% Fiber 2 g 8% Sugar 13 g 15% Protein 1 g 2% Vitamin A 60 IU 2% Calcium 20 mg 2% Iron 0.4 mg 3% * Percent daily values are based on a 2000 calorie diet

Pineapple, canned water-packed and diced

Pineapples are an excellent source of bromelain, a natural enzyme that aids digestion and reduces inflammation. Bromelain also contains antioxidants called phenols that protect against cancer.

Serving Size 1 cup Servings Per Container 12 Amount per Serving Calories 90 cal % Daily Value* Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 0mg 0% Sodium 10 mg 0% Potassium 535 mg 15% Carbohydrates 24g 8% Dietary Fiber 2g 9% Sugars 16g Protein 3g 6% Vitamin A 4 IU 0% Vitamin C 0.1 mg 0% Calcium 20 mg 2

Peanut Butter, Walnut and Truffle Spread

Peanuts are a good source of protein, vitamins B6 and E as well as folate. They’re also a great source of magnesium, copper, zinc and manganese.

Magnesium plays a role in more than 300 enzymatic reactions within our bodies including those involved in energy production, muscle contraction and nerve function.

Copper is needed for normal growth and development, iron absorption and metabolism, bone formation and maintenance of connective tissue.

Honeydew Melon, Kiwifruit, Lemon Peel

Calories: 0g; Total Fat: 0g; Saturated Fat: 0g; Carbohydrates: 1g; Cholesterol: 0mg; Sodium: 0mg; Potassium: 2mg; Fiber: 0g; Sugar: 0g; Protein: 0g; Vitamin A : 0mcg; Calcium: 0mg; Iron: 0mg; Thiamin: 0mg; Riboflavin: 0mg; Niac

However there is fructose in fruit and this can have health effects on the body, especially if you consume too much.

Fructose, also known as fruit sugar or simply “fruit sugar”, is a simple carbohydrate that occurs naturally in fruits. It has been used for centuries by people around the world because of its sweet taste.

However, recent research suggests that this natural form of sugar may be more harmful than previously thought.

The liver converts some of the sugar into triglycerides when we eat fruits with added sugars such as honeydews melons. This process causes insulin resistance and increases blood pressure. The same thing happens when we drink sugary drinks.

Fructose has been linked to obesity because it stimulates appetite hormones and suppresses satiety hormone. Fructose may increase risk factors associated with heart disease by increasing LDL cholesterol and decreasing HDL cholesterol.

Nutrition Facts Ingrediencies Allspice, Basil and Dried Bay Leaf

Basil is an herb with many uses including its use as seasoning. Its name originates from the Greek word “basileus” which means king.

Allspice is a spice that has been used for centuries. It’s native to Central America but it can be found in many other places as well.

The name allspice comes from the word “al-speciosum” which means “of spices.” This spice was originally made by grinding up dried berries of Pimenta dioica.

Today this spice is usually sold ground or whole. The leaves are dried and ground into powder form. This spice can be found at most grocery stores or online retailers.

Curry Powder, Dill Weed, Garlic Salt & Ginger

Serving Size: 1 Tablespoon Servings Per Container: 12.00 Amount per Serving % Daily Value Calories 10 kcal 0% Total Fat 0 g 0% Saturated Fat 0 g 0% Trans Fat 0 g Cholesterol 0 mg 0% Sodium 100 mg 4% Potassium 20 mg 0% Carbohydrates 2 g 1% Dietary Fiber 0 g 0% Sugars 0 g Protein 0 g Vitamin A 0 IU 0% Calcium 0 mg 0% Iron 0 mg 6

Chili Powder and Cinnamon

Chili powders come in different varieties depending upon what they contain. Some include garlic, cumin, oregano, paprika, etc.

They are often mixed together so that each ingredient gets evenly distributed throughout the dish. You will find them in both powdered and granular forms.

If you want to make sure that you get the best quality product then look for one that contains no additives.

These products should not contain any preservatives, artificial colors, flavors or anything else besides just pure ingredients. When buying these types of products always read labels carefully.

Cinnamon is a spice that has been used for thousands of years. It’s native to India and Sri Lanka, but it can be found in many other places as well.

The most common use of cinnamon today is in baked goods like breads, muffins, cakes, cookies, pies, etc., where its flavor enhances the taste of these foods.

But there are also some health benefits associated with eating cinnamon. For example, studies have shown that cinnamon lowers blood sugar levels after meals.

In addition, cinnamon helps lower bad cholesterol while raising good cholesterol. Studies show that people who eat more than two tablespoons of cinnamon daily tend to weigh less than those who don’t consume much cinnamon.

Major Restaurant Chains Nutrition Influence

You don’t have to give up a favorite food to eat a healthy diet.

The major restaurant chains all offer some type of healthier option on their menus. This is because many people choose fast-food restaurants as an alternative when it comes time to grab something quick.

However, if you’re looking for a better choice, here are three popular chain restaurants that serve nutritious options.


One of the first things you’ll notice about McDonald’s menu items is that they are very similar across the board. That’s why it makes sense that they would provide nutritional information for every item on their menu.

For instance, the Big Mac meal includes 3 slices of cheese, lettuce and tomato. The total fat content is 9 grams and calories are 540.

A small order of fries adds another 5 grams of fat. So, this combination totals 14 grams of fat, which is almost half your recommended limit of 30 grams.

This isn’t exactly a great way to start off your day! But, if you need a quick fix, McDonald’s offers several low-fat choices including Egg McMuffin sandwiches, Quarter Pounder burgers, Filet O’Fish dinners, Chicken McNuggets, French Fries, Fruit & Yogurt Parfaits, Apple Dippers, Strawberry Banana Smoothies, Chocolate Milkshakes, Cappuccino Frappes, Coffee Shakes, Orange Juice, Milk and Water.

One of McDonald’s most popular items is its Chicken McNuggets. They’ve got over 30 million orders served every day.


Another big name in the world of fast food is KFC. They’ve got plenty of tasty chicken dishes available at reasonable prices. But, did you know that they also offer some really healthy alternatives?

Their Healthy Choice line features grilled chicken breast fillets served over brown rice pilaf topped with vegetables such as broccoli, carrots, green beans, peas and corn. These delicious entrees only add 4 grams of fat per serving.

And, since they’re made from 100% white meat, they won’t cause you to gain weight. In fact, they may help keep you lean by providing protein without adding too many extra calories.

Pizza Hut

Finally, we arrive at Pizza Hut. Their pizzas aren’t known for being particularly healthy, but they do offer some decent selections. One of their lowest calorie offerings is the Garden Fresh pizza. It has 1/2 cup spinach, 2 cups fresh tomatoes, onions, peppers, mushrooms, olives, artichokes, red bell pepper, black olives, feta cheese and mozzarella cheese.

That means there are 6 servings of veggies and fruit combined into one large slice. And, even though it doesn’t sound like much, it still provides 50 percent of your daily requirement of vitamin A, 40 percent of your calcium needs and 20 percent of your fiber requirements.


The Subway Healthy Meal is a great way to eat healthier at your favorite restaurant. It comes with an entrée salad made from fresh vegetables, fruit and whole grains.

The sandwich itself has lean meats like turkey breast meat, chicken breast meat, ham steak, roast beef, bacon, sausage patties, grilled cheese sandwiches, egg whites, low-fat milk and more!

You can also choose between regular breads and wraps as well as gluten free options if needed.

So, next time you go out to dinner, don’t forget about all those other restaurants offering healthy foods. There are lots of places where you can enjoy good tasting food while staying within your daily nutrition guidelines.

Taco Bell

The Taco Bell Healthy Meal is a great option if you’re looking for something quick and easy but still nutritious.

It comes with two tacos, rice, beans, salsa, guacamole, sour cream, cheese sauce and lettuce. The total calories per serving amount to about 300 which makes it an excellent choice when on-the-go.

This particular menu item has been around since 2009 and was created by Dr. Robert Atkins himself. He wanted people who were trying to lose weight to have access to a balanced diet that would be filling enough to satisfy hunger yet light enough to allow them to stay active during exercise sessions.

This is why he came up with this new concept called “Atkins Diet Revolution”. His goal was to create meals that could provide energy and nutrients to fuel our bodies while helping us burn off excess body fats.

He believed that eating right was essential to losing weight and keeping it off long term. This meal plan includes plenty of fruits and vegetables along with lean proteins and complex carbohydrates.

In addition to the main course, you’ll receive a side order of either fries or nachos. If you’d prefer, you can opt for a soft drink instead.


The chipotle peppers can be used as a spice or seasoning. They have been around since pre-Columbian times. The name comes from Nahuatl which means “smoked chili pepper”.

It is believed that this type of food originated in Mexico but it has become popular all over the world. It was first introduced into Europe by Spanish explorers who brought back some seeds with them when they returned home. Today, there are many variations available including hot sauces, salsas, soups, salads, appetizers, entrees, desserts, snacks and drinks.

There are even chips that use the same flavorings found in spicy Mexican dishes such as jalapeño, habanero, serrano, ghost chile, chipotle, pasilla and others. These chips are usually sold individually wrapped in plastic bags.

Some companies sell their own versions of these flavored chips. For example, Frito Lay sells its version under the brand names “Fire Roasted” and “Crispy”.

Practice Nutrition Facts Label to stay on top of your health

So, now that you have seen how easy it can be to eat well while dining out, don’t forget to take advantage of other ways to enjoy good nutrition.

For example, try making your own meals instead of ordering delivery. Or, go grocery shopping once a week rather than relying on convenience stores and vending machines.

You might think that eating right takes more work, but it actually saves money in the long run.

So, next time you go out to eat, don’t forget to check out the nutrition facts before ordering. If you see that a particular dish sounds good, ask yourself whether it fits within your dietary guidelines. Then, decide how important it is to meet those goals today versus waiting until tomorrow.

The average GI of 62 common foods derived from multiple studies by different laboratories

High-carbohydrate foods Breakfast cereals Fruit and fruit products Vegetables 
White wheat bread*75 ± 2Cornflakes81 ± 6Apple, raw36 ± 2Potato, boiled78 ± 4
Whole wheat/whole meal bread74 ± 2Wheat flake biscuits69 ± 2Orange, raw43 ± 3Potato, instant mash87 ± 3
Specialty grain bread53 ± 2Porridge, rolled oats55 ± 2Banana, raw51 ± 3Potato, french fries63 ± 5
Unleavened wheat bread70 ± 5Instant oat porridge79 ± 3Pineapple, raw59 ± 8Carrots, boiled39 ± 4
Wheat roti62 ± 3Rice porridge/congee78 ± 9Mango, raw51 ± 5Sweet potato, boiled63 ± 6
Chapatti52 ± 4Millet porridge67 ± 5Watermelon, raw76 ± 4Pumpkin, boiled64 ± 7
Corn tortilla46 ± 4Muesli57 ± 2Dates, raw42 ± 4Plantain/green banana55 ± 6
White rice, boiled*73 ± 4  Peaches, canned43 ± 5Taro, boiled53 ± 2
Brown rice, boiled68 ± 4  Strawberry jam/jelly49 ± 3Vegetable soup48 ± 5
Barley28 ± 2  Apple juice41 ± 2  
Sweet corn52 ± 5  Orange juice50 ± 2  
Spaghetti, white49 ± 2      
Spaghetti, whole meal48 ± 5      
Rice noodles53 ± 7      
Udon noodles55 ± 7      
Couscous65 ± 4      

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Dairy products and alternatives Legumes Snack products Sugars 
Milk, full fat39 ± 3Chickpeas28 ± 9Chocolate40 ± 3Fructose15 ± 4
Milk, skim37 ± 4Kidney beans24 ± 4Popcorn65 ± 5Sucrose65 ± 4
Ice cream51 ± 3Lentils32 ± 5Potato crisps56 ± 3Glucose103 ± 3
Yogurt, fruit41 ± 2Soya beans16 ± 1Soft drink/soda59 ± 3Honey61 ± 3
Soy milk34 ± 4  Rice crackers/crisps87 ± 2  
Rice milk86 ± 7      
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  1. Understanding the importance of nutrition
  2. Knowing the basics of a balanced diet
  3. Adopting healthy lifestyle habits
  4. Incorporating physical activity into daily routine
  5. Seeking professional guidance for sustained health and wellness.