The average daily adult requirement for calories is
considered to be approximately 2000. So, when you look
at the calories on a GDA label, they are calculated on the
basis of an average of 2000 calories per day.
2000 calories = 100% of your GDA per day .
Now you know that, the rest is easy.
This is the percentage of your GDA for the calories
you ’ re about to eat.
Calories This fi gure tells you how many calories there are in
1 portion of your food.
18 INTRODUCING GDAs
% This is the percentage of your GDA for the sugars
you ’ re about to eat.
Sugar This fi gure tells you how many grams of sugar are
in 1 portion of your food.
% This is the percentage of your GDA for the fat you ’ re
about to eat.
Fat This fi gure tells you how many grams of fat are in 1
portion of your food.
% This is the percentage of your GDA for the saturates
you ’ re about to eat.
Saturates This fi gure tells you how many grams of saturated
fats are in 1 portion of your food.
% This is the percentage of your GDA for the salt
you ’ re about to eat.
Salt This fi gure tells you how many grams of salt are in 1
portion of your food.
The example on page 17 shows that a single portion of the
product contains 139 calories. It also shows that 139
calories are 7% of your total GDA.
18
If you’re buying a pre-packed ready meal, the
important thing to remember is:
CHECK HOW MANY PORTIONS THE PACK IS MEANT
TO FEED.
Whether it says Serves 1, 2, 3, 4 or more, REMEMBER
that the label shows the measurement for just ONE of
those portions. It’s easy to eat double or triple
portions if you don’t take care when it’s time to serve
up.
HOW TO READ YOUR GDA LABELS 19
Eating well is defi nitely a balancing act! Getting to
know which foods you should eat plentifully and which
foods you should limit to ‘ every now and then ’ will require
a bit of thought and planning. GDA labels are especially
useful because they don ’ t just show you what ’ s in the
product you ’ re about to eat. They also tell you how a
portion of that food or drink will fi t your daily diet plan. Use
GDAs to help you to get the balance right.
The GDA eating plans and GDA food lists included in
Chapters 8 and 9 have been carefully planned to
make sure you are getting the right balance of
everything you need to be healthy while you lose
weight.
Getting to know your GDAs and using them as a guide can
help you to control your overall diet more effectively. For
example, if you choose to eat something at lunchtime that ’ s
a bit high in fat, you can balance this out at dinner by
choosing a low - fat meal. Similarly, if you ’ re going to go out
for dinner and you know you won ’ t be able to resist a sweet
pudding, then throughout the day you can choose foods
that don ’ t contain a lot of sugar and there ’ s no harm
done.
Keeping an eye on GDA labels means you ’ ll never be
fooled into thinking a food is good for you when it ’ s really
full of hidden sugar or fat; and conversely, you ’ ll never
miss out on eating something you think might not be so
good for your waistline, when the GDA label shows you that
the ingredients are good for you instead.
20 INTRODUCING GDAs
In short, GDA labels open your eyes to the foods on the
supermarket shelves. The GDA Diet is the only tool you ’ ll
ever need to make balanced food choices and stay on the
right side of healthy, great tasting, convenient food.
GDAs
All the diets I ’ d ever tried before were about banning foods. At
last there ’ s a diet which teaches me how to balance my food –
it just makes so much sense!
Pauline W, Surrey
considered to be approximately 2000. So, when you look
at the calories on a GDA label, they are calculated on the
basis of an average of 2000 calories per day.
2000 calories = 100% of your GDA per day .
Now you know that, the rest is easy.
This is the percentage of your GDA for the calories
you ’ re about to eat.
Calories This fi gure tells you how many calories there are in
1 portion of your food.
18 INTRODUCING GDAs
% This is the percentage of your GDA for the sugars
you ’ re about to eat.
Sugar This fi gure tells you how many grams of sugar are
in 1 portion of your food.
% This is the percentage of your GDA for the fat you ’ re
about to eat.
Fat This fi gure tells you how many grams of fat are in 1
portion of your food.
% This is the percentage of your GDA for the saturates
you ’ re about to eat.
Saturates This fi gure tells you how many grams of saturated
fats are in 1 portion of your food.
% This is the percentage of your GDA for the salt
you ’ re about to eat.
Salt This fi gure tells you how many grams of salt are in 1
portion of your food.
The example on page 17 shows that a single portion of the
product contains 139 calories. It also shows that 139
calories are 7% of your total GDA.
18
If you’re buying a pre-packed ready meal, the
important thing to remember is:
CHECK HOW MANY PORTIONS THE PACK IS MEANT
TO FEED.
Whether it says Serves 1, 2, 3, 4 or more, REMEMBER
that the label shows the measurement for just ONE of
those portions. It’s easy to eat double or triple
portions if you don’t take care when it’s time to serve
up.
HOW TO READ YOUR GDA LABELS 19
Eating well is defi nitely a balancing act! Getting to
know which foods you should eat plentifully and which
foods you should limit to ‘ every now and then ’ will require
a bit of thought and planning. GDA labels are especially
useful because they don ’ t just show you what ’ s in the
product you ’ re about to eat. They also tell you how a
portion of that food or drink will fi t your daily diet plan. Use
GDAs to help you to get the balance right.
The GDA eating plans and GDA food lists included in
Chapters 8 and 9 have been carefully planned to
make sure you are getting the right balance of
everything you need to be healthy while you lose
weight.
Getting to know your GDAs and using them as a guide can
help you to control your overall diet more effectively. For
example, if you choose to eat something at lunchtime that ’ s
a bit high in fat, you can balance this out at dinner by
choosing a low - fat meal. Similarly, if you ’ re going to go out
for dinner and you know you won ’ t be able to resist a sweet
pudding, then throughout the day you can choose foods
that don ’ t contain a lot of sugar and there ’ s no harm
done.
Keeping an eye on GDA labels means you ’ ll never be
fooled into thinking a food is good for you when it ’ s really
full of hidden sugar or fat; and conversely, you ’ ll never
miss out on eating something you think might not be so
good for your waistline, when the GDA label shows you that
the ingredients are good for you instead.
20 INTRODUCING GDAs
In short, GDA labels open your eyes to the foods on the
supermarket shelves. The GDA Diet is the only tool you ’ ll
ever need to make balanced food choices and stay on the
right side of healthy, great tasting, convenient food.
GDAs
All the diets I ’ d ever tried before were about banning foods. At
last there ’ s a diet which teaches me how to balance my food –
it just makes so much sense!
Pauline W, Surrey
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