Food labels tell you the details about a product’s nutritional content, ingredients and other important information. They can help you make healthy decisions about which foods to buy and which not to.
It can be difficult to read labels, especially if you have never done it before. Kimberly Gomer, Director at Pritikin Longevity Center, Miami, Florida, shared 10 tips to help you understand what’s printed on labels. Check out for receipt rolls in Saudi arabia .
Nutrition Facts
Food labels are an important part in making informed decisions about your health. They list the number of calories, fat, sugar and other nutrients in a specific product. They also give you information about how these nutrients compare to other foods and help you find out how many servings you should eat per day.
The nutrition facts on the label of a food or drink are often the same as the information on the packaging’s side or back. The nutritional information on the back of a food or drink may include more information such as calories, saturated fats, sugars and salt. Some products have a reference intake. This indicates how many of these nutrients you should consume based on your height and weight.
Serving Sizes
The nutrition information on the serving size is based on the amount of that item that people typically consume in one sitting. For example, a small bag of trail mix will show 100 calories per serving.
If a container has more than one serving, it will have two additional columns that list the same calories and nutrients for the entire container.
Sugars Added
This nutrient is required on the food label and is displayed in grams (g). It includes sugars found naturally in milk, fruits, and other nutritious food, as well as any added sugars like syrups and candy. It is recommended that you consume no more than ten percent of your total daily calories from added sugars.
Ingredients
The ingredients list is the most important piece on a food package. It is a great resource for those with allergies or sensitivities, vegetarians, and others who want to avoid certain foods.
The main ingredient should be listed first, followed by smaller ingredients. This makes it easy to compare the amount of one ingredient compared to another.
A food label can list major allergens. These are common causes of allergic reactions. These include peanuts, tree nuts, shellfish, eggs, fish, soy and wheat.
These allergens can be found in trace amounts so manufacturers must clearly disclose the presence of these substances in a product. These statements are typically placed near the Nutrition Facts label, but some manufacturers choose to place them elsewhere on the package.
This is essential if someone in your family has a food allergy. These allergens can be found on food labels, which will reduce the risk of your child developing an allergic reaction.
Manufacturers may list the amount of fat, sugar, and salt under different names depending upon the type of ingredient. This can cause confusion and make it difficult for you to know how much of these nutrients are in your diet.
These components can make food less nutritious and healthier. It is better to avoid foods high in fat, salt, and sugar.
Whole grains, lean meats and fish, as well as vegetables, are some of the best ingredients for heart health. Monounsaturated fats such as peanut, olive, and peanut oils are also good options.
Those with a history of heart disease should try to avoid foods that contain trans fats, which are commonly found in margarine and other processed fats. This is because trans fats can raise blood cholesterol levels. Saturated fats are also harmful for heart health.
Nutrition Statements
The nutrition statements on food labels are meant to help consumers make informed decisions about what they eat. They can be confusing, but understanding them will help you choose healthier options.
TThey are subject to FDA regulation and must comply with specific guidelines. Some examples of regulated statements are “low sodium,” high fiber, and “reduced cholesterol.”They may also use these statements to compare two similar products.
Low fat is one of the most popular nutritional statements. This means that the food contains less than 1% of the fat you would find in a normal-sized meal. But be aware that low-fat foods can still have high amounts of calories. You’ll need to watch your calorie intake to maintain a healthy weight and prevent chronic diseases like diabetes and heart disease.
Another common nutrition statement is “free of.” This means that a food contains as little as possible of a nutrient, such as sugar or fat. This is often a good way to find low-fat or low-sugar options that are still nutritious.
The third most common nutritional statement is “light”. This means that the food contains less than half the calories or fat as a regular-sized meal. It can be difficult to know if a “light” product is still unhealthy, though.
The next common nutritional statement is “healthy.” However, this does not mean that the food is healthy as a whole. It is possible for food with these claims to still contain lots of sugar and unhealthy fats.
Health Claims
Health claims on food labels are statements based on scientific evidence that indicate that certain foods or diets may reduce the risk of a disease or health-related condition.
Nutrient content claims describe the nutritional value of a food and indicate its levels of nutrients compared to other similar products. These can include things like calorie, cholesterol and fiber levels. They are there to help you make informed decisions when buying a particular food.
FDA can only approve nutrition claims on food products if they meet all the regulatory criteria. These include a solid and well-reviewed science base and a clear link between the food and the nutrient it contains and reduced risk of a disease or health-related health condition.
The Nutrition Labeling and Education Act, or NLEA, allows for the use of health claims on conventional food products that describe a substance’s effect on the risk of a disease or other health-related condition. They usually contain broad “healthy for you” or “healthy choice” statements, symbols and logos.
