16 Dec 2021
Having the knowledge of reading Nutrition Labels can be a valuable asset which will help you choose the right food to help you stay on track with your health goals. Let’s take an example,
You are at the supermarket in the snacks alley and suddenly your eyes stop to read the label “Low calories, healthy cookies” your first reaction is “aah! just what I was looking for”. You reach home and open the pack of cookies and in no time you are down 400 calories without even being aware of it, thinking that you had something healthier.
Al this because you did not bother to read the nutrition label at the back of the pack.
But reading Nutrition labels are no rocket science, here are some easier tips to read them.
1: SERVING SIZE:
This is the most confusing part. Every food item will have a different serving size and the nutrition is based on serving size or as per weight. For example: they will have 2 nutrition value mentioned.
Serving size & Nutrition per 50gms.
Now while consuming them you just have to be mindful of how you measure your food.
If you just take portion size, then serving size is perfect for you but if you are someone who is very particular with the calorie consumption and measure each food then nutrition as per weight is for you.
You will also sometime find serving per container or box mentioned which is just the overall servings in the particular box or packed.
2: Be Mindful of the Sugar:
You can argue that if you are mindful of the total calorie intake then the sugar intake does not make a big impact, but for many individuals, Consuming too much of sugar may result in bloating and other discomfort. While checking for sugar in the food make sure you know the difference between the two Total sugar: It refers to the total sugar in the food item or per serving.
Added Sugar: this is the added sugar or refined sugar added during the processing of the food.
For many peeps natural sugar is not an issue but process sugar is something we all should avoid more often than not.
3: Fiber Content:
Fiber is important for observing nutrient’s and having a healthy digestive system. Lack of which may cause constipation or lose motions.
Most of you do not know what fiber is and why is it required, well you know now.
Make sure to get enough fiber on a daily basis from your diet.
For an adult male the recommended daily fiber intake is 38gm and for females it is 25gms.
Above 60 this rate comes down to 30gms and 21gms respectively.
Look for fiber intake in per serving of the food. Try to get 5 grams of fiber from each food you eat in the day.
Picking food after reading their Nutrition value makes it easier to choose the snack and food you keep at home and also prepares you to be smarter in your food choices. It will help you stay on track and take the guess work away.
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