Understanding Food Labels

Decoding Nutrition Labels

To make an informed choice, it is important to learn the skills of decoding nutrition labels. The following steps can help you understand food labels and make healthy choices.

• Check Serving Size:

Serving size details are mentioned on top of the label. One must note the number of servings per container.

• Check the Calories:

Make sure to check the number of calories per serving. If you have more than one serving, remember to multiply the calories accordingly.

• Review the Nutrients:

Saturated fat, trans fat, sodium, and cholesterol can enhance the risk of developing chronic ailments. Dietary fibre, vitamins (such as Vitamin D), calcium, iron, and potassium can improve health and reduce the risk of some diseases.

• Understand the % Daily Value (%DV) :

The %DV indicates the percentage of a nutrient in a serving of food based on a 2,000-calorie diet.

• Look at the Ingredients List:

Ingredients are usually itemised in descending order by weight. Identify if the food contains added sugars, artificial ingredients, or allergens.

• Identify Added Sugars:

Check the section for added sugars, not just total sugars. Aim to restrict the intake of added sugars to less than 10% of your daily calories.

• Check for Fibre:

Dietary fibre is essential for good digestion. Women should aim for at least 25 grams per day, while men should aim for at least 38 grams per day of dietary fibre intake.

• Understand Fats:

Total fat comprises saturated, trans, polyunsaturated, and monounsaturated fats. It's vital to limit the dietary intake of saturated and trans fats to decrease the risk of heart disease.

• Consider Protein:

Check the protein content per serving. The %DV for protein may be omitted, but it is vital for muscle repair and overall health.

• Note the Vitamins and Minerals:

Look for foods high in vitamins and essential minerals, such as Vitamins A, C, and D, calcium, iron, and potassium.

Tips to Understand Food Labels

Food labels are often misleading due to marketing strategies. Packaged food brands often hide real facts or write facts in such a way that the truth gets covered. Here are some tips to understand food labels that will help you see facts.

• Ignore the Claims:

Claims such as "natural," "low-fat," "light," or "immune-boosting" can be deceptive. Although these terms are often regulated, they can still be employed to make a product seem healthier than it is. It's best to concentrate on the detailed information provided in the Nutrition Facts and Ingredients list instead.

• Understand the Terminology:

Learn the definitions of common terms such as "organic," "non-GMO," "whole grain," and "sugar-free." Understand that "organic" doesn’t necessarily mean low-calorie or healthy, and "sugar-free" might indicate the presence of artificial sweeteners.

• Evaluate the Ingredients List:

The ingredients are listed in descending order by weight. When checking the ingredients, look for whole foods listed at the beginning. Be extremely cautious of products with long lists of ingredients you don’t recognize. Identify hidden sugars by recognising their various names, such as fructose, dextrose, and maltose.

• Focus on the Nutrition Facts:

Remember to check the serving size, calories per serving, and % Daily Value for essential nutrients on nutrition labels. Aim for higher beneficial nutrients and lower less beneficial ones.

• Be Sceptical of Health Halos:

It's important to be cautious of products labelled with phrases like "gluten-free," "made with real fruit," or "whole grain" as they can create a health halo effect. These products may still be high in sugar, calories, or unhealthy fats. Always verify the claims by checking the nutrition facts and ingredients list.

• Recognise Serving Size Tricks:

Some products have deceptively small serving sizes to appear lower in calories or unhealthy nutrients. Calculate the total nutritional content based on how much you will realistically eat, not just the suggested serving size.

• Investigate Health Claims:

Health claims such as "heart-healthy" or "supports immunity" must be backed by scientific evidence but can still be used to market unhealthy products. It's important to independently verify the validity of these claims if you're uncertain.

• Use Third-Party Resources:

Utilise apps or websites that analyse and rate food products based on their nutritional content. Look for endorsements from reputable health organisations, but verify their criteria and the products’ overall nutritional profiles.