The diet rule of 4.3

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sugar-1487238-639x423Managing your food choices? Here is a simple rule that will help you to limit your intake of sugar, sodium or substances you want to eliminate from your dietary intake — The rule of 4.3

Packaged foods all feature nutrition labels that clearly indicate the amount of items such as salt, sugar and fats in each serving. One drawback is food labels show ingredients in grams. Most Americans measure and think about food in teaspoons and tablespoons.

Here’s a simple conversion factor that will figure out how much of these substances per serving: 4.3 grams equals 1 teaspoon and 14.7 grams equals 1 tablespoon. Round it off as 4 grams for a teaspoon and 15 grams for a tablespoon.

The label of a half cup serving of breakfast cereal made from crisping rice shows 6 grams of sugar. Before anything else is added, this bowl has one and one third teaspoons of sugar in it. Now compare this to a bowl of cereal  where it looks  like multi-colored loops of fruit. Each serving has 19 grams of sugar. This only works if you eat a standard serving. Most people will pour out what looks like a ‘regular bowl’ for them, which may be equal to two to three servings. This bowl of looped fruit cereal has up to 60 grams of sugar. TRANSLATED: This pour of pre-sweeten cereal equals over 13 teaspoons of sugar in the bowl. (We have chosen to obscure any extra cereal poured in to use up the milk left in the bowl!)

When you look at the portions in pre-packaged food, know that ALL THE GRAMS ADD UP.

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