Do you often check nutrition labels when shopping for food? especially when you are confronted with a decision in every aisle. The cereal aisle alone is crammed with dozens of options.
Complicating your shopping experience to an even greater extent, each package is covered with claims such as “whole grain,” “low fat” and “sugar free!”
Have you examined closely that nutrition information box on your items? It’s time to become acquainted with it, as that box is your greatest ally in healthy eating.
The Nutrition Labeling and Education Act of 1990 demands that all packaged food include nutrition information on the label.
Analyse the serving size and servings per package, as well as the sodium and calorie contents. You might have to undertake some rapid calculations to obtain a true image of the nutritional value of an item.
Pay scrupulous attention to these five elements of the nutrition information box
1.Total fat: Keeping a close watch on the total fat is crucial as fats have the highest calories per gram, but it’s the type that counts! The American Heart Association suggests limiting saturated fat intake to no more than 10 percent of your daily calories (20-22 grams per day based on a 2,000 calorie diet), keeping trans fat as minimal as possible, and consuming less than 2,300 mg of sodium each day. Unsaturated fats have been demonstrated to have beneficial effects for health, so make this type your preferred fat (found in avocados, olive oil, nuts/seeds, and salmon, to name a few). Bear the serving size in mind for this one as well. A product might seem to have lower fat content, but that might not be the case when considering the serving size.
2.Dietary fiber: Seek out products that have at least 3-5 grams of fiber per serving. Fiber has been proven to enhance satiety and regulate blood sugar levels, as well as aid in improving cholesterol levels.
3.Added Sugar: Added sugars encompass sugars that are incorporated during the processing of foods (like sucrose or dextrose), foods packaged as sweeteners (such as table sugar), sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices. They do not incorporate naturally occurring sugars that are present in milk, fruits, and vegetables. The Daily Value for added sugars is 50 grams per day based on a 2,000 calorie daily diet.
4.Calories per serving: Ensure to bear in mind the quantity of servings per package when computing calories. Remain within an appropriate quantity of calories per day, and recognize that high-calorie foods might be difficult to incorporate into your calorie “budget.”
Beyond the nutrition information, the other claims printed on food packaging can be rather perplexing (until you are well-informed):
1.Low Fat/Fat Free. The American Cancer Society has an excellent web page that elaborates on the distinctions between terms such as free, low, reduced, light, and others. In general, “fat free” implies there is less than half a gram of fat per serving. As the ACS indicates, it’s crucial to look at calorie counts and other nutrition information. The “fat free” term doesn’t necessarily mean you can consume a large quantity of it without gaining weight; typically fat-free products contain more sugar, so always examine each nutrient.
2.Organic. This term pertains to a product that is not genetically modified or grown using unapproved pesticides or sewage sludge. There are diverse levels of organic products – this USDA fact sheet delineates the particulars. If you notice the USDA’s “100 percent organic” seal on a label, it indicates it’s entirely devoid of any added ingredients. “It’s important to be aware that organic is not equivalent to healthy,” Balboa said. “So don’t be deceived into believing organic cookies are healthy just because they are labeled organic.”
3.Whole Grain. How can you determine if a food contains whole grains? Sometimes it requires a bit of investigation. Packages marked “Multi-grain,” “stone-ground,” “100 percent wheat” or “bran” might not comprise whole grains. Examine the product’s ingredient list – the first ingredient should have the word “whole,” “oats” or “oatmeal” in it. Integrate a diversity of whole grains into your diet, like quinoa, barley, spelt, whole wheat couscous, polenta, oats and farro.
To construe the nutrition labels of goods, first, look at the serving size. This is important because all the other information is based on that amount. Then, pay attention to the amounts of key nutrients like calories, fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, dietary fiber, and sugars. Check the percentages of daily values for these nutrients to understand how much of your daily recommended intake they contribute. Also, look for ingredients that you might be allergic to or that you know are not good for your health.