HOW TO READ FOOD LABELS FOR HEALTHY EATING
Have you ever scanned the shelves of your local supermarket, overwhelmed via the endless alternatives and perplexing claims? 'Low-fat', 'high-fiber', 'organic' - what does it all mean? The truth is, making knowledgeable food picks has by no means been extra fundamental for our fitness and wellbeing. That's where diet labeling comes in - a powerful device to help you decode the secrets of food packaging and take manage of your diet. In this post, we are going to delve into the world of nutrition labeling, exploring what it is, how it works, and most importantly, how it can empower you to make healthier options for yourself and your loved ones.
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| Supermart |
WHAT IS NUTRITION LABELLING?
Nutrition labelling is simply intended to inform the consumer of nutritional properties of a food. Nutrition labelling is a coverage tool through which governments can guide shoppers to make informed food purchases and more healthy eating decisions.
Nutrition labels can be presented in different formats, including front-of-pack labeling and back-of-pack labeling.
Why is nutrition labelling important?
Firstly, understanding the word, "nutrients" is a key to healthy food choices.
Nutrients are elements existing in food which can grant energy, promote increase and development as nicely as preserve normal functions of the body. Deficiency or excessive intake of nutrients might also lead to diseases such as heart diseases, diabetes mellitus and positive kinds of cancer. Even although causes of these diseases are frequently multifactorial, diet is considered as one of the vital factors. Reading nutrition label can assist you make informed food preference so as to achieve a balanced weight-reduction plan and remain healthy.
COMPULSORY INFORMATION (LABELLING) TO LOOK OUT FOR WHEN PURCHASING FOOD ITEMS
Under the Nutrition Labelling Scheme, nutrition label must include the content information of energy and seven nutrients specified for labelling, namely protein, total fats, saturated fats trans fats, sugar, carbohydrates, and sodium. To better understand and use the nutrition labels, it is important to know the roles of each and how it affect your health.
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| sample view on labels |
1. ENERGY
Energy necessities vary at exclusive stages of body development. Children and adolescents need extra amount of energy to support their rapid growth as well as increased physical activity levels. Pregnant and lactating women also require additional energy to maintain normal growth of foetus and for milk production respectively. However, for an average adult, the energy requirement usually decreases as the age goes up.
Energy supports activities of human body. Getting too much of it increases the risk of overweight and obesity, leading to increased risk of heart diseases, diabetes and certain types of cancer.
It is necessary to know that body weight is associated with energy balance. If energy intake is higher than energy expenditure, body weight will increase. If energy intake is lower than energy expenditure, body weight will decrease.
For instance:
A saleslady with 56 kg body weight, mostly standing during work, needs about 2000 kcal a day to attain adequate energy balance.
The units of energy in food is kcal and kilo joules. 1kcal=4.2kilojoules
2. CARBOHYDRATES
This is the major source of energy to the body.
1g of carbohydrates = 4kcal
For a 2000 kcal diet, one should get about 300 g of carbohydrates daily.
Available carbohydrates = Total carbohydrates – Dietary fibre
3. SUGARS
Sugar has zero nutritional value contribution to the human body system. However, it provides energy for activities. Excessive consumption can lead to various health challenges, likes of non-communicable disorder , including overweight, diabetes, obesity. Having dental caries has been associated from excessive intake of sugar.
For a 2000kcal diet, sugar intake should not be more than 50g daily.
Examples of foods with naturally occurring sugars are honey, milk, fruits.
Examples of foods with added sugar are, sweetened fruits juice, soft drinks, candies, chocolate.
Sugar in the form glucose serve as immediate source of energy to the brain.
4. PROTEIN
Protein is a body building foods, 1g of protein contain 4kcal just as carbohydrates. It repairs body tissues and a require higher amount for children, adolescent, pregnant and lactating women.
For a 2000-kcal diet, one should get about 60 g of protein daily.
5.TRANSFAT
Transfat is a manufactured fat produced when liquid vegetable oil is hydrogenated through the process called hydrogenation. Transfer lowers the level of high-density lipoprotein (“good”) cholesterol in the blood. Eating too much saturated fat and trans fat increases the risk of heart diseases, stroke and other cardiovascular diseases. When reading food labels, look for the phrase "partially hydrogenated" or "trans fat" to identify products that contain trans fat.
For a 2000-kcal diet, one should get not more than 2.2 g of trans fat daily or not at all.
In a situation or an environment where this foods are part of common diet, it is very important to consume sparingly and wisely. Some common sources of trans fat include:
1. Processed snacks (e.g., crackers, chips)
2. Baked goods (e.g., cakes, cookies)
3. Fried foods (e.g., french fries, fried chicken)
4. Creamer and margarine
5. Ready-to-use frosting
6. TOTAL FAT
Essential for maintaining the function of cell membranes as well as transporting and storing fat-soluble vitamins including vitamin A, D, E and K. Excessive intake fats has been associated to various health concern, including obesity, overweight, increases risk of heart diseases and diabetes. Total fat is a concentrated source of energy and 1g of fat equals 9kcal.
For a 2000-kcal diet, one should get not more than 60 g of fat daily.
Instance, 1 tablespoon of oil provides about 14 g of fat.
Both saturated and trans fat raise the bad cholesterol in blood (low density lipoprotein). LDL is considered the bad cholesterol, and once this is more than the good cholesterol in the blood, problem set into the overall system.
For a 2000-kcal diet, one should get not more than 20 g of saturated fat daily.
8. SODIUM
A minute amount of sodium is needed to maintain body fluids balance and help transmit nerve impulse. Sodium is one of the micro nutrients require for proper functioning of the body. Eating too much can result in high blood pressure. The major dietary intake of sodium is salt, however limit intake to not more than 2000mg a day. Sodium can also be found in monosodium glutamate (Maggi), soy sauce and reasoning sauces.
1 level teaspoon of salt provides 2000 mg of sodium.
9. CHOLESTEROL
Cholesterol can be produced by our own body and is essential for maintaining the normal function of cells, synthesizing hormones, vitamins and bile in body. High blood cholesterol is a risk to heart diseases.
Intake should not be more that 300mg a day.
10. DIETARY FIBRE
The fact is food rich in dietary fibre can also help in proper weight management. There are two types:
- Soluble fibre may help to lower blood cholesterol levels and stabilise blood sugar level. Eg carrots, apples, avocado, lima beans, black beans, guava, broccoli, sweet potatoes etc.
- Insoluble fibre is important for proper bowel function. Examples are wheat flour, nuts, beans, green beans, potatoes.
Finally, empowered with the knowledge of nutrition labeling, you now hold the key to unlocking a healthier you! Remember, every food choice matters, and by making informed decisions, you can take control of your nutrition and well-being. Start reading those labels, make smart choices, and nourish your body for a happier, healthier life. Happy eating.
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CITATIONS
https://www.healthline.com/health/soluble-vs-insoluble-fiber
https://www.who.int/initiatives/food-systems-for-health/nutrition-labelling
https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label
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