Food manufacturers are required to indicate the nutritional value of most packaged foods on their labels. This allows the consumer to identity what nutrients are found in the food they eat. There are specific criteria needed to ensure nutrition claims are consistent and are not misleading. The nutritional table includes serving size, Energy (kilojoules), protein, fat, carbohydrates, sodium, and may include vitamins and minerals. Below represents a typical nutritional table.

 

Where, g = grams, mL = milliliters, kJ = kilojoules, Cal = calories, mg = milligrams, µg = micrograms.

• Serving size and number of serves per pack
  
  • Nutritional facts on labels are usually based on one serving, but many packages contain more. Look at the serving size of the product and how many servings you are actually consuming. If you have a 500mL product and the serving size is 200mL, there are 2.5 serves per pack and therefore the nutritional information on the label per serve must be 2.5 times more if the entire pack is consumed.
  • When you compare different brands look at the kilojoules and nutrients and check if the serving size is the same.
    

• Energy
  
  • Energy is written in calories or kilojoules (Kilojoules for Australian foods).
    
  • This is where you will find the number of kilojoules per serving so pay close attention to the amount.
    
  • The kilojoule content of foods depends on the amount of carbohydrates, fats and proteins present in the food.
    
  • Each person has a different kilojoule intake; factors that affect your personal daily kilojoules count include your age, height and weight, your basic level of daily activity, and your body composition.
    
  • Fat free doesn't mean kilojoule free. Lower fat items may have as many kilojoules as full fat versions.

• Protein
  
  • The standard method used to estimate your minimum daily protein requirement is to multiply the body weight in kilograms by 0.8.
    
  • For protein, choose foods that are lower in fat.
    
  • Most people get plenty of protein, but not always from the healthiest source.
    

• Fat
  
  • Total fats include all different kinds of fats such as Hydrogenated safflower oil, partially hydrogenated cottonseed oil, palm oil, canola oil, margarine, butter, walnut oil, grape seed oil, almond oil, tallow, suet, and lard.
    
  • Fat has more kilojoules than any other component.
    
  • To help reduce your risk of heart disease and diabetes, use the label to select foods that are lowest in saturated fats, trans fat and cholesterol. (Trans fat increases your risk of heart disease).
    
  • To help lower blood cholesterol, replace saturated and trans fats with monounsaturated and polyunsaturated fats.
    

• Carbohydrates and Dietary Fibre
  
  • Choose healthy, wholesome carbohydrates.
    
  • Fibre and sugars are types of carbohydrates. Healthy sources, like fruits, vegetables, beans, and whole grains, can reduce the risk of heart disease and improve digestive functioning.
    
  • Look for the "whole" grain listed in the ingredient list (e.g. Whole wheat, brown rice or whole oats).
  •  Compare the sugar content in grams among different products, the less sugar the better.
    
  • Limit the consumption of foods with added sugars (sucrose, glucose, fructose, molasses, honey, corn or maple syrup), When combinations of these ingredients are present in products, the total amount of sugar may be greater than it appears to be.
    
  • Sugars add unnecessary kilojoules and no other nutrients (make sure that added sugars are not one of the first few items in the ingredient list).
    

• Sodium
  
  • Reduce your sodium intake for your health as this will reduce your risk of high blood pressure
    

• Vitamins and minerals
  
  • Are expressed in a percentage of the recommended dietary intake (%RDI). RDI corresponds to the recommended daily amount for each nutrient listed (based on a 2 000 calorie diet).
    
  • For calcium, iron, vitamin A and C, for example, aim for a high RDI. For other nutrients such as sodium, it is preferable to choose a food that has a lower RDI.
    

When looking at the ingredient list of a product remember that the ingredients are listed in order of the amounts contained in the product. If orange juice is the first ingredient, then the product will contain more orange juice than any other ingredient and always the ingredient list will also tell you what food additives and preservatives are contained in the product.

When selecting a food product, try to choose products with more fibre, vitamins, calcium and iron, and less fat, cholesterol and sodium.

It's cherry season again and the first of the cherries have just arrived at the organic markets.

Of course, we always encourage you to eat only organic food but especially so with foods such as cherries which are among the top twelve most contaminated foods. Studies have been carried out on pesticides in cherries and it has been found that over 90% of cherries contain pesticides and most cherries tested are contaminated with more than one pesticide.

Cherries are a very tasty and nutritious fruit; they contain vitamins, minerals and antioxidants which have many health benefits. Below is a list of the benefits of eating Certified Organic cherries:

• Cherries contain vitamin C, vitamin A, bioflavonoids, anthocyanins and melatonin.
• Cherries are high in potassium and low in sodium. This improves the water balance in our bodies, and can help in the loss of excess water weight.
• Cherries can help in relieving pain and help with premature aging.
• As cherries are a great source of antioxidants, they help in preventing and repairing the damage caused by free radicals.
• Researchers have found that cherries are a great way to help fight cancer. They contain -
  
  • Queritin (a flavonoid) one of the most potent anticancer agents (fight cancer cells);
    
  • Ellagic acid, a phenolic compound which is a proven anti-carcinogen, anti-mutagen, and anti-cancer initiator;
    
  • Perillyl alcohol helps in reducing the occurrence of all types of cancer, especially pancreas and other cancers with low toxicity. It stops the growth of cancer cells by depriving it of the proteins it needs to grow
    
• Cherries can help to relieve and prevent pain of arthritis and gout as they contain compounds that slow down certain enzymes. Gout sufferers should try and incorporate fresh cherries in their daily diet.
• Cherries can help in curing migraines, as they help to reduce inflammation in the body. Also they contain anthocyanin and bioflanoids which have similar activity to aspirin and ibuprofen.
• Cherries can help you sleep, as they contain melatonin. This helps the natural sleep patterns of the body. Melatonin has also been shown to be important for the immune system and in lowering the risk of having a heart attack.
• Studies have identified a group of naturally occurring chemicals that could help in lowering blood sugar levels in people with diabetes. Adding a handful of drained canned cherries to your morning smoothie may help you ward off diabetes.
• Cherries may help in the treatment of kidney stones, gallbladder ailments, tooth decay, prevention of varicose veins, reducing cholesterol and improving physiological and mental functions.
• Cherries are thought to have a mild laxative affect.
  
• Cherries are low in kilojoules and contain a small amount of vitamin B
  

How to choose and store your cherries -

• Look for firm, plump, glossy and deep red colored cherries, free from spots and blemishes, with their stems intact.
• Stems should be fresh and green.
• Avoid cherries without stems, as this promotes an opportunity for them to decay where the skin has broken.
• Check carefully for bruises or cuts on the skin's surface. Don't take cherries that are sticky through juice leakage.
• Choose cherries that have been kept cool and moist (as flavor and texture deteriorates in warm temperatures).
• Loosely pack cherries in plastic bag for storage (to minimize bruising).
• Place cherries in the refrigerator. Fresh cherries in good condition should last for up to a week. Remove any that begin to deteriorate.
• Remember sweet cherries are firm and sour cherries are semi-firm.
  

A ripe sweet cherry provides one of the greatest taste sensations of any fruit, so enjoy some today!!!