With so many different food labels on the grocery store shelves, you can quickly become overwhelmed and confused by all the information presented. But decoding the information and understanding the nutritional facts can help you make more informed decisions about what you’re putting into your body. Here’s a guide to help you navigate the world of food labels and decode the nutritional information.
1. Scanning Through the Nutrition Label
Knowing your food’s nutritional value is key when it comes to keeping healthy. Taking a good look at the nutrition label is always the best way of informing yourself of what’s exactly in your food. Read what’s written on the label and get to know what is actually contained in the product.
Energy
- The label will always list the energy value of the product per 100g, this will give you an indication of the amount of calories the product contains. Just remember, the higher the calories, the more energy it contains.
- It’s best to keep your daily calorie intake in check. High-calorie and unhealthy foods with little or no nutritional value can have a large contribution to your calorie intake, whereas lightly-calorific foods can help maintain a healthy diet.
Carbohydrates
- Carbohydrates should usually account for roughly 45-65% of your daily energy intake. Your body uses the energy found in carbohydrates for fuel.
- It’s important to check the sugar content in the product and compare it to what the guideline sugar intake should be. Too much sugar should always be avoided to keep a healthy diet.
Fats
- Fats provide us with energy. There are 3 types of fat: polyunsaturated, monounsaturated, and saturated. Try to limit the amount of saturated fat you consume. Stay clear of any product with high amounts of saturated fat.
- The label should also indicate the amount of trans fat contained in the product. Trans fats add virtually no nutritional value to your diet apart from energy, therefore should be consumed in moderation or simply avoided if possible.
Fibre
- Fibre plays an important role in the health of your digestive system. Fibre intake should be high to speed up the digestive process.
- The label should state how much fibre is contained in the product. Whenever the opportunity arises, you should try to buy products with a high-fibre content or simply increase your daily intake.
Protein
- Protein is essential as it builds, maintains, and repairs the cells of our body. Protein can be found in certain dairy products, meats, fish, and eggs.
- For athletes and those who subject their body to a certain level of physical activity, a slightly higher intake of protein may be required. The nutrition label should let you know the protein content in the product.
Now that’s a quick run-through of the important aspects of a nutrition label. Knowing your food’s nutritional value and understanding the label are both essential for good health.
2. Understanding Ingredients Rightly
It goes without saying that cooking is hard unless you understand the right ingredients and the way they interact with each other. Even when you try to follow a recipe to the T, you get the desired results only when you understand the ingredients rightly. Here are a few factors to consider when understanding ingredients:
- Reading the Labels: When picking up ingredients, you must read the labels. If you are buying any packaged food, there are chances you might be missing out on something. Oftentimes, ingredients like sugar, starches, and fats aren’t mentioned in their name but will be listed in the label.
- Checking Expiration Dates: While we all know the flavor of a spoilt ingredient is anything but nice, expired ingredients can be dangerous too. Check the expiry and best before dates so that your dish turned out as expected.
- Getting the Right Substitutes: If a dish doesn’t turn out as expected, it is not the end of the world. There are always substitutes you can resort to. For instance, for vegan-friendly dishes, you can swap butter and dairy with plant-based alternatives, without changing the taste.
Moreover, sometimes natural ingredients might also contain somethings you aren’t aware of. For instance, apples contain a chemical called amygdalin that can cause serious health issues when incepted in large quantities. So, understanding the light-side of ingredient you are about to use not only helps you to cook meals that taste great, but also make your plate healthier.
In conclusion, requires some intuition, practice, and experience. To make sure that you’re always one step ahead of a bad dish, make sure to read labels, check expiration dates, and get the right substitutes.
3. Securing Healthy Food Choices
Making sure to incorporate healthy food choices into your diet is an important part of living a healthy lifestyle. Here—we share with you our top tips to help you secure the best, and most nutritious, food choices for your body.
Opt for fruits and vegetables in abundance: Fruits and vegetables are great sources of fiber, vitamins, minerals, antioxidants, and some macronutrients. Not only are they filling, but they can be prepared in many ways that are delicious and nutritious. Try adding fresh (or frozen) fruits and veggies to create tasty smoothies, salads, and stir fries.
Portion size: Eating the right amount is immensely important. To ensure a balance of nutrients in your diet, make sure to pick the right sized plate. Many restaurants provide large serving sizes that have more calories than the recommended portion size. Making sure you get the right sized portions can help you to not overeat and avoid packing on unnecessary calories.
Seek out whole grain foods: Adding whole grain foods in your regular diet can be a great way to get extra minerals and vitamins, not to mention protein, without the added fat. Some great options include oats, quinoa, barley, and bulgur. You can even buy ready-made products that are already made with these whole grains.
Choose lean protein options: Protein is essential for building muscles and maintaining energy levels throughout the day. But many varieties like bacon, salami, and sausages are high in fat and cholesterol. For a healthier option try lean alternatives, like white fish, trout, chicken, turkey, tofu, and eggs.
Healthy snacks: Treats and snacks are part of life, but making sure they are healthy ones is key. Some great options include:
- Fresh fruits and vegetables
- Nuts and seeds
- Homemade energy balls
- Low-fat yogurt
- Whole grain crackers
These are just a few tips to keep in mind when making food choices. As long as you pick the right foods, in the right portions, you’ll be on the path to eating nutritiously and securing healthful options for your diet.
4. Comprehending the Value of Nutrient Claims
In order to make wise choices on food packaging labels, it’s important to understand the elements of the nutritional value statement. Knowing what all the different marketing terms mean and how they connect to products is the key to making informed decisions.
When it comes to understanding nutrient claims, there are three main things to look out for. These include:
- Health claims: Statements which suggest that specific food products may reduce the risk of specific diseases.
- Nutrient content claims: Describes the amounts of potential health-benefiting nutrients present in a product.
- Structure and Function claims: Claims relating to structure or function of the body, which can potentially be impacted by consuming the product.
Before making a decision based on a nutrient claim, it’s important to look beyond the claim itself. Beyond the health claim, it’s important to consider whether the product is actually a healthy choice. Meet all your recommended nutrient needs by looking for lean protein sources, low-sugar snacks, whole grains, and other wholesome ingredients.
Even if there are certain nutrients in a product, does it mean that a product is actually healthy? There may be significant amounts of fats, sodium, and other unhealthy components in a product with a “fat-free,” “low-sodium,” or “high-calcium” label. Make sure you consider all aspects of the product before you make a purchase.
Navigating food labels can be intimidating, but with this much effort and dedication, you are well on your way to understanding and decoding food labels. The best way to stay healthy and nourished is to become educated on what to look for on food labels and to personalize your food choices. Ultimately, it’s up to you to make the best decisions possible for your body and your health.
