Ayesha F., a Certified Dietitian Nutritionist, is the author of this section.
Insights on making the most of the information provided on nutritional labels
Have you made it a habit to carefully examine the labels that are attached to the packaged foods that you purchase? The information that is printed on food labels acts as a continual reminder of the utmost significance of your health, which is why cultivating this habit ends up being beneficial.
Approaches to Deciphering the Information on Nutritional Labels
🔻 Synopsis of the Content
How does the size of the serving be determined?
Information about calories found on food labels
Specifications for the consumption of
Check the food labels for the following key factors:
Decoding the language of food labels
In recent years, there has been a noteworthy spike in knowledge surrounding the composition of pre-packaged edibles. Individuals are more inclined to distinguish the ingredients of the food they eat, coinciding with the desire of a healthful and well-balanced diet. However, interpreting the information offered on the labels of processed foods frequently seems equivalent to studying a foreign language for many. To traverse this language terrain efficiently and become a conscious consumer of edibles, it is necessary to know the intricacies of reading nutritional labels. This expertise not only shields against future health difficulties like hypertension and diabetes but also supports people presently coping with health challenges in keeping clear of meals that might worsen their ailments.
Approaches to Deciphering the Information on Nutritional Labels
How does the size of the serving be determined?
Expressions such as "100 grams," "1 serving (e.g., 30 g)," or "1 package contains approximately 2 servings" on food labels have substantial weight. Many labels prominently show "per 100 grams" and "1 serving." Consequently, a full grasp of these terms becomes necessary to precisely calculate the amount of servings inside the acquired product and to eat appropriately. For instance, a label on a salty biscuit displaying 100 grams of salt can mislead someone into thinking it fits with their daily salt consumption. Yet, if the full 200-gram packet is eaten, the salt consumption increases. Hence, the essential criterion for understanding labels accurately is to link the stated amount on the label with the actual quantity ingested.
Information about calories found on food labels
Research reveals that people who limit their calorie consumption when making food purchases tend to eat less calories overall and lean towards a diet rich in nutritious alternatives. However, it is equally vital to coordinate the amount ingested with calorie restriction. For example, indulging in three pieces of a 100-calorie tiny cake equals to the calorie content of a hearty supper. Caution is urged regarding excessive intake of foods classified as "light" solely owing to their putative low-calorie composition. The "light" classification does not indicate minimal calorie content, and unrestrained use may result in needless energy intake.
Specifications for the consumption of
Another key stage entails creating a detailed "decrease-increase and balance" ledger. The factors demanding reduction, augmentation, and balance, led by the words on food labels, are as follows:
What to curtail?
1. Saturated fat: A package should include less than 1 gram of saturated fat to decrease the heightened risks of cardiovascular illnesses, obesity, and cancer.
2. Trans fat: Recognized for provoking cardiovascular difficulties, goods should preferably be devoid of trans fat or have a limit of 0.5 grams per package.
3. Cholesterol: To preserve cardiovascular health, items should include little cholesterol, ideally less than 20 mg each package.
4. Salt: Packaged goods above 1.25 grams of salt per 100 grams increase hazards of chronic illnesses such as high blood pressure, heart problems, strokes, gastrointestinal disorders, and cancer.
5. Sodium (Na): Sodium, a component of salt, adversely effects hypertension, vascular health, and kidney function. Vigilance is essential against items above 120 mg of salt per 100 calories in packaged foods.
6. Sugar: Each serving of a packaged food should have a maximum of 9 grams of sugar. Frequent eating of sugar-laden foods may lead to insulin hormone changes, causing circulatory damage and fatty liver. Phrases like semi-white sugar, refined sugar, sugar solution, invert sugar syrup, glucose syrup, pure dextrose, fructose syrup, maize syrup, maltose syrup, and raw cane sugar on labels show the presence of sugar.
What to balance?
carbs, protein, and fat: Opting for goods with low added sugar in terms of carbs, high fiber content, and little trans and saturated fat guarantees a well-rounded intake of these three components.
What to enhance?
1. Fiber: Prioritize packaged items high in fiber, a protective screen for the intestines, anti-constipation agent, typically present in ready-made meals like biscuits and bread.
2. Vitamins-minerals: Opt for foods exhibiting vitamin A, vitamin C, vitamin B, potassium, calcium, and iron on the label for a healthy intake of key vitamins and minerals.
Key Elements to Observe on Food Labels
1. Percentage sign: The percentage sign, commonly expressed as '% Daily Value,' '% DV,' '% RDA,' or simply '%,' denotes the amount of a certain nutrient (e.g., calcium) in a bought product relative to your daily need.
Note:
The content on this page is not meant to guide individuals in self-diagnosis and therapy. Always consult with your doctor before adopting any diagnostic or treatment approaches.
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