Understanding nutrition labels is crucial for making informed decisions about the food we eat. By learning how to read these labels, you gain the power to choose foods that support your health and well-being. This guide breaks down nutrition labels into simple terms, helping you navigate the supermarket aisles with confidence.
Understanding Nutrients in a food label to make healthier choices:
% Daily Value (%DV): This percentage indicates how much a nutrient in a serving of food contributes to your daily diet based on a 2,000-calorie diet. It helps you gauge whether a food is high or low in a particular nutrient. For example, a %DV of 5% or less is considered low, while 20% or more is considered high.
Serving Size and Servings per Container
Serving size tells you the amount of food considered one serving. All nutrient information on the label is based on this portion. Pay attention to the serving size to avoid over or underestimating nutrient intake.
Example: If the serving size is 1 cup and there are 2 servings per container, you get two servings from the entire package.
Nutrients to limit
Calories
Calories indicate the energy provided by one serving of the food
Example: A food item with 150 calories per serving provides moderate energy
Total Fat
Limit intake to promote heart health
Aim for foods where total fat is less than 30% of the daily value (%DV)
Saturated Fat
High intake can increase cholesterol levels. Choose foods where saturated fat is less than 10% of the %DV.
Trans Fat
Avoid foods with trans-fat whenever possible. It should ideally be 0% of the %DV
Cholesterol
Aim for foods where cholesterol is less than 10% of the %DV
Sodium
Too much sodium can increase blood pressure. Look for foods where sodium is less than 5% of the %DV
Sugars and Added Sugars
Excess sugar intake contributes to weight gain and other health issues. Choose foods where added sugars are less than 10% of the %DV.
For example: Sugar can be mentioned as fructose, lactose, glucose syrup, corn starch, maltodextrin, jaggery, honey, sucrose, invert sugars etc.
Nutrients to Prioritize
Dietary Fiber
Aim for foods with higher fibre content. Look for options where fibre is more than 10% of the %DV.
Vitamins and Minerals
Choose foods that are good sources of essential vitamins and minerals like Vitamin D, calcium, iron, and potassium
Recommended Dietary Allowance (RDA)
RDA indicates the average daily level of intake sufficient to meet the nutrient requirements of nearly all healthy individuals.
Use %DV to gauge how a serving of food fits into your daily diet based on these recommendations.
Use-By and Expiration Dates
Use-By dates indicate the last date recommended for the use of the product while at peak quality.
Expiration dates are the final date the product should be used, typically for safety reasons. Always follow these guidelines to ensure food safety
Tips for a person
Compare Products
Use nutrition labels to compare similar products and choose those with lower amounts of saturated fats (quantify it) , added sugars, and sodium. For example, compare different brands of biscuits to find one with higher fibre and lower sugar content.
Ingredients List
The ingredients list provides additional insights into the nutritional quality of a food product. Ingredients are listed in descending order by weight, so ingredients appearing near the top are present in higher amounts. Look out for added sugars, unhealthy fats (like trans fats), and artificial additives that may impact your health
Be Mindful of Portions
Even nutritious foods can contribute excess calories if consumed in large portions. Pay attention to serving sizes and the number of servings per container to avoid overeating.
Allergens and Ingredients List
Check the ingredients list for potential allergens such as peanuts, tree nuts, dairy (milk), soy, wheat (refined wheat or Maida), eggs, and fish
Ingredients are listed by weight, with the main ingredient listed first
Be aware of allergens listed towards the top, as they indicate higher content in the product.
LOGOS FOR BETTER UNDERSTANDING IN FOOD LABELS
Use % DV as a Guide
Aim to consume foods with higher % DV of fibre, vitamins, and minerals, and lower %DV of saturated fats, added sugars, and sodium. This helps ensure you're meeting your daily nutrient needs without overconsuming fewer desirable nutrients
Conclusion
Decoding nutrition labels empowers you to make healthier food choices tailored to your health goals. By focusing on serving sizes, calories, %DV for key nutrients, checking for allergens, understanding recommended dietary allowances, food logos, and ingredients lists, you can confidently choose foods that support your well-being.
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