When going to the grocery store, consumer usually prepares a checklist of food items. Picking a food item is easy but choosing the right one is a skill that consumers need to develop. They often select food items based on prices, known products, endorsers, well food packaging, on sale items or just anything that can satisfy hunger. Food items with nutritional benefits should be the concern of all consumers. Knowing your nutrition labels can help in the decision making, because learning how to read and understand nutrition labels account for making healthier food choices.
In the Philippines, nutrition facts are regulated by the Food and Drug Administration (FDA) as mandated by Administrative Order 204-0030 entitled “Revised Rules and Regulations Governing the Labeling of Prepackaged Food Products Amending Certain Provisions of AO No.88-B s. 1984”. Nutrition facts are presented in tabular form and all nutrient quantities are declared in relation to the average or usual serving in terms of slices, pieces, and specified weight or volume.
Reading of nutrition facts should start with the serving information at the top. It presents the size of a single serving and total number of servings per package. This also reminds buyers on how much serving per pack they can only consume daily.
Checking of total calories per serving and container is next in line. Consumer should pay attention to the amount of calories a food item has per serving, and its total calorie content when consuming the whole package. This is to avoid getting extra calories which can cause weight gain for an individual.
The next section of information on a nutrition facts is about the amounts of specific nutrients in the product. It is important to note that nutrients are classified as macronutrients and micronutrients. Macronutrients, such as carbohydrate, protein and fat, are expressed in gram (g) per unit. On the other hand, micronutrients such as iron, zinc, sodium, calcium, vitamin A, C, E and others are presented in microgram (mg) or in percent (%) of Recommended Energy and Nutrient Intake also known as RENI.
Caution should be observed on foods high in fats and sugar content. Excessive consumption of these may pose a health threat to the human body. Total sugars can include both natural and added sugars, and it is important to note to limit “added sugars” as well as saturated fat and trans fat content of the food item as it highly adds to the total calories per servings. In addition, trans fat increases the risks of developing cardiovascular diseases since it can contribute to the increase of low density lipoprotein (LDL) cholesterol or “bad cholesterol” levels and also lowers the high density lipoprotein cholesterol or “good cholesterol” in the body. When picking food items among different brands or similar products, compare nutrition facts and choose foods with less of these nutrients as possible.
Most important in reading nutrition facts is considering if the food item is of high nutritional value. A highly nutrient dense product is more important than a caloric dense food. Make sure to get enough nutrients that the body needs such as calcium, dietary fiber, iron, potassium and vitamins A, C, D and E.
To further understand the amount of nutrient content on % daily value, the Philippines uses Recommended Energy and Nutrient Intake (RENI; now Philippine Dietary Reference Intake or PDRI) from DOST-FNRI. Each nutrient present in the food can either be written in unit per serving or percent (%), RENI and or both. The computation of the nutrient content it is expressed in terms of % RENI and it is based on the recommended energy and nutrient intake for male adults (19-29 years old.). Moreover, nutrients present in amounts less than 2% of the RENI are indicated by the statement “contains less or (symbol “<”) 2%” or by an asterisk (*). Foods with high nutrient content means getting beneficial nutrients for the consumer. On the other hand, foods with Sangkap Pinoy Seal are more preferred to buy as it is fortified with vitamin A, iodine, iron as mandated in RA 8976 also known as Food Fortification Law of the Philippines.
While many consumers only check the price and the expiry date of a food item, one should know how to read nutrition facts for informed decisions and healthier food options. Choose and buy food items wisely because it pays to check the label. (ND II Angelique Jean Maggay)
