The Under Over 10 Plan
May 16, 2010 2 Comments
Nutrition Facts labels got you down? While they have a wealth of information, reading and decoding the nutrition information on food packages and at restaurants can put you in the looney bin. Does the 4,000 milligrams of sodium really matter? How about the 18 grams of sugar? Is that too much? By following the Under Over 10 Plan, you only have to pay attention to 2 items, and you’ll be on your way to a healthier, thinner, and more Zen you.
First: Look at the Total Fat grams. Each MEAL should contain less than 10 grams of total fat (the is the Under 10 part of the plan). And when looking at individual labels that make up your meal, the total fat should add up to no more than 10 grams.
Second: Look at the Dietary Fiber. Each MEAL should contain 10 or more grams of fiber (this is the Over 10 part of the plan). Your fiber goal for the day is 40 grams. That breaks down to 10 grams for each of 3 meals and 5 grams for each of 2 snacks.
Let’s test this out. You’re in Chipotle. You order a Burrito Bol with rice, black beans, fajita veggies, all the salsas, and lettuce. That sounds healthy, but double-check it: 7 grams of Total Fat (Under 10!), and 20 grams of Dietary Fiber (Over 10!). Does it have a gazillion calories? Nope, just 430. Does it break the bank on saturated fat and cholesterol? Not even close: 1 gram of saturated fat and 0 milligrams of cholesterol.
Following the Under Over 10 Plan will guarantee that you’re selecting foods low in calories, saturated fat, cholesterol, moderate in sodium and sugar, and high in important disease-fighting nutrients. Many folks have been mistakenly following the Over Under 10 Plan… that plan will have the opposite effect.