There is a lot of ambiguity on the product labels, so even though they are understood by more than 30 per cent of customers, about half recognize the word. The “Nutrition Information” and the “Ingredients list” are the two relevant aspects on the product mark. fitnesstipsforlife.com/food-labeling-lies.html offers excellent info on this.
Calories and served lengths
The first item to search for is the calories in the “Nutrition Figures.” When you’re trying to regulate your weight, calories are an necessary amount but calories alone won’t show you the full picture. There are two numbers you only ought to search for in the label: “Calories” and “Serving Length.” In reality, it is standard practice for suppliers to seek to maintain the amount of calories small in order not to scare customers, so they do so by the the size of the part.
Contains fat and cholesterol
The second highly significant bit of knowledge is the amount of fat and cholesterol. Look out for free and saturated fats (also called non fatty acids). Look for “partially hydrogenated” or “hydrogenated” in the ingredient list, meaning trans fats are in the product. Those are the poor fats so you can restrict as much of their consumption as possible. Cholesterol level will also be small , particularly if you reach the middle age or have a history of complications with hearth, coronary or arteries.
Sodium can be kept to about 2,300 mg a day, or about one tablespoon of salt. If you have health problems like hypertension ( high blood pressure), the quantity is further reduced. In this case the total amount of sodium should be less than 1.500 mg per day. The sodium displayed on the packaging should give you an indication about how much you can consume when consuming the specific drug. So go back to the example of potato chips, sodium concentration should be around 200 mg per portion, so if you eat half a bag of chips, you’ve only eaten approximately 1500 mg, which is nearly the maximum regular prescribed consumption.
Sugar is a key component in increasing calories. The list of ingredients sometimes indicates sugars with aliases such as high fructose corn syrup, dextrose, molasses, turbinado, invert sugar, etc. When you’re looking to monitor your weight and calorie consumption, select foods that are low in sugar.
Dietary Vitamins and Fibers
A balanced diet would be fibre-rich. Getting at least 24–25 grams of fibers per day is necessary. Find high-fiber products such as whole grain cereals, and breads. Note that when it comes to having healthy fabrics, and particularly vitamins, nothing compares with fresh food and vegetables.
Regular standards for percentages
The mark “Nutrition Facts” will therefore reflect the proportions indicated, centered on a diet of 2000 calories. This would give you an idea of how much each component should deliver to your daily diet:
Net fat below 65 g, saturated fat below 20 g, cholesterol below 300 mg, sodium below 2400 mg, potassium 3500 mg, net carbohydrates 300 g, fibers 25 g.
List the ingredients
Manufactures must list all of the listed ingredients by weight. And if you purchase a can of marinated olives and water is mentioned before the key ingredients you will be wary about what you purchase. Such knowledge is therefore really useful for those suffering from food allergies. There are also FDA guidelines for what food suppliers may say to be medium or low-fat, low-fat or free-free. For an indicator “Healthy” food will be low in calories, with minimal salt and cholesterol. Free , low sodium, low cholesterol, and so on.