1. The Serving Size…The first thing to consider when starting to weed out your pantry or fridge in the game called “What Not to Eat” is the “Serving Size.”
Serving Size cannot be ignored…sad, but true…
Knowing all of the nutritional value in the Serving Size given on the actual package does not do a bit of good if you’re not actually eating the size that they supposedly tell you that you’re supposed to be eating. If you eat the whole entire box of Cap’N Crunch cereal, you have obviously eaten way more calories than the number of calories that they had expected you to have eaten. And not only have you eaten way more calories, you have also jacked up all those other supposedly important nutrient numbers also…
The nutritional value of bok choy here is based on a serving size of 1/2C.
2. Calories...Calories provide a measure of how much energy you get from a serving of this food. Needless to say, far too many Americans consume way more calories than they could ever actually need. Yet they hardly ever even come close to meeting the “official” recommended intakes for the many different nutrients that our bodies need.
As a general reference for looking at calorie content when looking at a Nutrition Facts label, remember that…Any food item containing somewhere around forty calories is considered to be a low-calorie food item…Any food item containing somewhere around a hundred calories is considered to be “average” or moderate…Any food item containing four hundred calories or more is considered a high-calorie food item.
One-half cup of bok choy contains 13 calories.
3. “Limit These” Nutrients...The next section of the nutrition label details the specific nutrients contained in the food item.
The actual specific nutrients listed first are those nutrients that all of us generally eat in adequate amounts. These are shown as a percentage, showing what percentage of the amount of the recommended nutrients that food item contributes to your daily diet.
The nutrients included in this section are carbohydrates, fat, protein, cholesterol, sodium, and sugar.
- a, Carbohydrates…One-half cup serving of bok choy contains two grams of carbohydrates.
- b. Fats…No daily recommendation has been formally established by the FDA at this point, so your main goal is to limit “bad” fats and get enough “good” fats…Bok choy contains absolutely zero fat.
- c. Protein…Unless a food item makes a claim regarding its protein content—such as being “high in protein” or is marketed specifically for infants and children under four years old, this nutrient is often now shown. This is not a big deal because studies show that most of us actually do get enough protein in our diets already.
- d. Sugar…No set-in-stone daily value has actually been established for sugar either, but obviously it’s important to limit the amount of sugar you consume each day.
The amount of sugar shown will include both any naturally-occurring sugar and those sugars actually added to a food or drink. Check the ingredient list for specifics on added sugars…
4. “Get Enough of These” Nutrients…The nutrients listed next are those nutrients that hardly any of us generally eat in adequate amounts. These nutrients include fiber, vitamins,
a. Fiber…Fiber helps keep the digestive system running smoothly—bulking up stools, ensuring the smooth passage of food through the intestinal tract, stimulating gastric and digestive juices so nutrients are absorbed in the most efficient and rapid way, promoting healthy bowel function, and reducing the symptoms from conditions like constipation and diarrhea.
The recommended daily amount of fiber that each of us should be eating each day is 25 grams.
Bok choy provides one gram, or 4%DV of dietary fiber.
b. Vitamins…Bok choy contains about half of your daily requirement for saeveral different nutrients—including vitamin A, vitamin C, vitamin K, and vitamin B6.
- Vitamin A…89%…essential for a properly functioning immune system.
- Vitamin B1…(Thiamine)…3%
- Vitamin B2)…Riboflavin…6%
- Vitamin B3…Niacinn…3%
- Vitamin B5…Pantothenic acid…2%
- Vitamin B6…15%
- Vitamin B9…Folate —prevents certain birth defects like spinal bifida and neural tube defects….may also help prevent strokes….17%
- Vitamin C…75%…vitamin C is an antioxidant that shields the body from free radicals.
- Vitamin K…..44%…Vitamin K helps with blood clotting and maintaining strong bones and teeth.
- Calcium…11%…The recommended daily value for calcium is 1,000mg.
- Copper…Copper helps strengthen your bone density and your blood vessels, helps keep your nerves healthy, and boosts your immune system.
- Iron..6%…A diet low in iron can make you feel tired and have little or no energy. The RDA for iron is…13.7–15.1 mg/day in children aged 2–11 years…16.3 mg/day in children and teens aged 12–19 years…19.3–20.5 mg/day in men…17.0–18.9 mg/day in women older than 19
- Potassium…5%…essential for healthy muscle and nerve function, strengthening your bone density, helping relax your blood vessels and arteries and reducing your risk of circulatory problems—such as blood clotting, heart attacks, hypertension, high blood pressure, strokes.