Unlock the Power of Nutrition Labels: 8 Tips to Decode Them Like a Pro! Dive in to make healthier choices
Mumbai: In a country obsessed with food, decoding nutrition labels can feel like cracking a complex
code. But fear not! Understanding these little boxes on packaged foods is easier than you think, and it's your secret weapon for making healthier choices.
We've got eight simple tips to help you read nutrition labels like a pro, ensuring you know exactly what you're putting into your body. Let's dive in and unlock the power of informed eating!
Serving Size: The Foundation of Understanding
The first thing you MUST check is the serving size. Everything else on the label – calories, fats, carbs, protein – is based on this serving size. Don't make the common mistake of assuming the whole package is one serving!
If you eat double the serving size, you're also consuming double the calories and nutrients. This is absolutely crucial for accurate calculation. Check serving size carefully and remember to adjust your nutrient intake accordingly.
Calories: Know Your Energy Needs
Calories provide energy. Knowing generally how many calories you need in a day is the key. However those calories should come from healthy sources always. Avoid sources that are highly processed or loaded sugar and high sodium.
It is to be noted that calorie requirements vary from person to person and depends on activity levels. Always eat mindful of how many calories you are consuming and the energy you require.
Total Fat: Not All Fats Are Created Equal
Fat has gotten a bad rap, but it's an important nutrient. The type of fat matters. Look for unsaturated fats (mono- and polyunsaturated), which are heart-healthy. Limit saturated and trans fats, as these can raise cholesterol levels.
Pay close attention to these categories as these fats are not the same and vary with their health impacts. One should also seek professional advise when including fats in the diet.
Carbohydrates: Friend or Foe?
Carbohydrates are our body’s primary source of energy. But, like fats, not all carbs are equal. Focus on getting your carbs from whole grains, fruits, and vegetables. These provide fiber, which is essential for digestion and keeps you feeling full.
Limit refined carbs like white bread, pastries, and sugary drinks, as they can cause blood sugar spikes. Ensure your carbs come from healthy sources and contain fibre.
Protein: Building and Repairing
Protein is essential for building and repairing tissues, and it also keeps you feeling satisfied. Include protein rich pulses in your diet to meet your daily needs. Protein is vital to feeling full and avoiding overeating. Make sure to include it in appropriate amounts in your everyday diet.
Ensure you’re spreading your protein intake throughout the day.
Added Sugars: A Sneaky Culprit
Added sugars are sugars that are added to foods during processing. They provide empty calories and can contribute to weight gain and other health problems. Be extra cautious of these as they are added to preserve and also improve the taste of food.
They generally come without any nutritional value; hence, should be avoided as much as possible.
Sodium: Watch Out for the Salt
Too much sodium can raise blood pressure, increasing the risk of heart disease. Many processed foods are high in sodium. Aim to limit your sodium intake by checking the nutrition labels and choosing low-sodium options. Salt is an essential part of the diet, but in limited quantities.
Always ensure that you consume salt in right measures.
% Daily Value (%DV): Your Quick Guide
The % Daily Value (%DV) tells you how much of a nutrient is in one serving of the food, compared to the total amount recommended for a day. As a general rule, 5% DV or less is considered low, and 20% DV or more is considered high.
Use the %DV to quickly compare different products and choose those that are higher in beneficial nutrients like fiber and vitamins, and lower in nutrients you want to limit, like saturated fat and sodium. This is an easy way to compare different products sitting on the shelf.
