We always look for food labels for many reasons. But whatever it is, we always want to effectively and easily understand the information written on those food labels. This is because we wanted to purchase foods that are highly nutritious that can help us choose a healthy diet. On the other hand, the Nutrition facts labels tell us what it is in the foods that we’re eating and help us determine if we eat a well-balanced diet. Every food item should have a label. Listed on the label must be the breakdown of the number of calories, carbs, protein, fat, fiber, and vitamins per serving of the food item. Understanding its content helps us to make healthier choices of foods to purchase for consumption. It is also good to look for different brands of the same food item because some can differ a lot from the others based on the nutrition information. For example, one brand of pasta sauce contains more sugar than the other brand for the same serving size.
Consumers nowadays are more likely to invest in nutrition information especially now that we wanted to cope with the challenges brought by the pandemic. We wanted to have a healthy body to fight not just viruses but as well as food-related diseases and health problems. That is why many people opt for more nutritious alternatives assuring that they are aware of the nutrition and dietary information of all the food items they purchase. Always remember that eating a diet high in saturated fat, salt, and sugar can cause several health problems such as high blood pressure, heart diseases, and obesity. So, for those who have been diagnosed with high blood pressure, you need to consciously avoid those food items with high salt and saturated fats that are indicated on the food labels. Therefore, it is important that you always check and consider the salt and saturated fat content of the food item to help you choose and eat a well-balanced diet.
Here are guides to reading the Nutrition Facts label.
- Start with the serving size
- Compare the total calories to your individual needs
- Be mindful on the percent daily values
- Check out the nutrition terms
- Choose low in saturated fat, added sugars, and sodium
- Get enough vitamins, minerals, and dietary fibers
- Consider the additional nutrients
Serving size is the amount of food that we typically eat one time. And it is the first information listed on the food label. It is the basic household measurement like cups, pieces, or ounces. For example, a serving of 2 packs of crackers or 1 cup of cereal. The serving size is an important factor in our diet because it is where we compare the amount of food we usually eat. And consuming large servings can lead to weight gain because the larger the serving portion, the more calories you eat. On the food label, there is a provided column of the percentage of the daily value. It shows the comparison of the nutrient in one serving of food to how much nutrients you should consume in a day. And it is usually based on a 2,000 calories percentage. Then, you’ll just need to adjust the amount depending on your required calories per day since everyone has a different calorie requirement depending on the age, gender, and level of activity of one person.
Food labels are a legal requirement for food producers and it is very important because it helps the consumers be informed by the choices about the certain food they buy, help store and use food items safely, and it allows people to plan when they will consume it which help to reduce food wastage as well. In summary, always check the food label because it is a tool that promotes health by providing accurate nutritional information so that you can be informed about the dietary choices you make.
NOI Kimberly Tanador, RND
References:
How to Understand and Use the Nutrition Facts Label
https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label
The Basics of the Nutrition Facts Label
https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/the-basics-of-the-nutrition-facts-label
Food Labels
https://www.cdc.gov/diabetes/managing/eat-well/food-labels.html
Nutrition: How to Read a Nutrition Facts Label
https://familydoctor.org/nutrition-how-to-read-a-nutrition-facts-label/
