How to read and understand food labels

Understanding food labels can help you make informed decisions about the products you buy and consume. Here are some key things to look for when reading a food label.

1. Serving size: This tells you the recommended portion of the product and is important to consider when looking at the nutritional information.

2. Calories: This tells you the amount of energy in one serving of the product.

3. Nutrients: The food label will list the amount of macronutrients (carbohydrates, protein, and fat) and micronutrients (vitamins and minerals) in one serving of the product.

4. Ingredient List: The ingredient list shows the ingredients in the product in descending order by weight. The first ingredient listed is the one present in the greatest amount, and the last ingredient is the one present in the least amount.

5.Allergen Information: The food label must indicate if it contains any of the major food allergens such as milk, eggs, peanuts, tree nuts, fish, shellfish, soy, and wheat.

6. Fat and Cholesterol: The label will list the total amount of fat and Cholesterol in one serving as well as the amounts of saturated and trans fats. It’s important to limit saturated and trans fats and Cholesterol in your diet as they can increase your risk of heart disease.

7.Sodium: The label will list the amount of sodium in one serving. High intake of sodium can lead to high blood pressure.

8.Carbohydrates: The label will list the total amount of carbohydrates in one serving, as well as the amount of fiber and sugars. It’s important to pay attention to the amount of added sugars as they can contribute to weight gain and other health issues.

9.Vitamins and minerals: The label will list the amounts of certain vitamins and minerals, such as Vitamin A, Vitamin C, Calcium and Iron. These are important for maintaining overall health.

10.Claims: Some food labels may make certain claims such as “low-fat” or “organic”. It’s important to understand the regulations and requirements for these claims as they may not necessarily indicate a healthier product.

By taking the time to read and understand food labels, you can make more informed decisions about the foods you eat and how they may impact your health. It’s important to maintain a balanced diet, including a variety of foods.