Today’s supermarket shelves are stocked with a wide variety of foods, each one clamoring for our attention with brightly colored labels, eye-catching logos, and clever marketing. But behind the catchy slogans and appealing packaging lies a wealth of information that can help you make healthier decisions about what to put into your body. In this blog post, we will ‘decode’ food labels and provide you with the knowledge you need to make better food choices.
Understanding Nutritional Facts
Nutritional facts are one of the most critical parts of a food label. They provide an overview of the nutrient content of the food, including calories, fats, proteins, and carbohydrates, and the vitamins and minerals it contains.
- Calories: The calorie content describes the amount of energy the food provides. An average adult needs about 2,000 calories a day, although this can vary depending on age, sex, and physical activity level.
- Fat: Seen as total, saturated and trans fat. While our bodies do require fat for various functions, being mindful of the types of fat is important. Trans fats should ideally be avoided while unsaturated fats are healthier.
- Fiber: This is a type of carbohydrate that your body can’t digest. Foods high in fiber can help to keep your digestive system healthy.
- Sodium: This represents the amount of salt contained in the food. High sodium intake can lead to high blood pressure and other health issues.
- Sugars: Check the sugar content, especially ‘added sugars’, which are not naturally occurring in food and can contribute to obesity and other health problems.
Serving Size and Servings Per Container
The serving size is a standardized amount of food, such as a cup or piece. It’s important because all the other nutrient values listed on the label are based on this amount. Equally important is the “servings per container” information, which tells you how many servings the package contains.
Ingredient List
The ingredient list on a food label tells you what’s in the food. Ingredients are listed in descending order by weight, so the ingredients used most are listed first. Ideally, you’d want to see whole foods listed as the first few ingredients, and be wary of food with long lists of artificial additives.
Health Claims
Food manufacturers often use health claims like ‘low fat’, ‘high fiber’, or ‘cholesterol free’ to promote their products. While these claims are regulated, they can sometimes be misleading, and do not necessarily mean that the food is healthy. Always cross-check these claims with the nutritional facts and ingredient list.
Conclusion
Decoding food labels can seem daunting, but with the above knowledge, you can easily understand what you’re consuming. Remember, the label tells the story of the food. By understanding that story, you can make healthier choices for you and your family.