The starting point for healthy eating is knowing the nutritional values of what you eat. Reading labels can help you choose foods wisely: a fundamental step is learning how to read the "Nutritional Values" on food labels rather than trusting phrases like "light" or "-50% fat". Being able to control your eating habits will help you understand that you can manage other aspects of your life as well. Food is not an enemy; it has been a source of sustenance for millennia. Eating should be a pleasure, not a traumatic experience. This article can help you make smart and quick choices that will help, through a more accurate reading of the labels, to make you have a healthy and balanced diet.
Steps
Step 1. Start with the “Portions”
At the beginning of the label you will find the average values for 100g and the values for a single portion. The amount of product per serving varies from one food to another and may not correspond to the amount of product you usually consume. If your portion is double that of the label, you must double all the values.
Step 2. Calculate the total calories and those provided by fat that you find in the "Energy value" section
This section tells you the total calories in each serving and the number of calories provided by fat. Calories measure how much energy you get by eating a portion of that food. If you are trying to lose weight, gain it or maintain it, it is important to keep track of the calories you consume. For example, a portion of macaroni with cheese provides approximately 250 calories, 110 of which are fat. If you eat two servings, you would consume 500 calories, 220 of which are provided by fat.
Step 3. Consider the "Fats"
This section includes good fats, such as monounsaturated, polyunsaturated, and omega-3s (usually found in liquids or plants, such as canola oil and walnuts) and bad fats, such as saturated and trans fatty acids. (animal or vegetable). Monounsaturated and polyunsaturated fats help lower cholesterol and protect the heart. Trans fatty acids are also known as "hydrogenated" and "partially hydrogenated". They are formed in the process of converting liquid oils into solid fats, such as in edible fat and margarine. Hydrogenation allows to increase the expiration date and stabilizes the flavor of these fats. Partially hydrogenated fats are usually considered to be the most harmful fats for our health.
Step 4. Check the “Sodium” values
Sodium is otherwise known as salt and is a hidden ingredient in many foods, especially preserved foods such as canned soups and tomato sauce.
Step 5. Find out how much "Cholesterol" is in your food
This indicates how much cholesterol you introduce into your body by eating a portion of that food. There are two types of cholesterol: HDL, known as "good" cholesterol, and LDL, or "bad" cholesterol.
Step 6.
Step 7. Identify the "Carbohydrates"
This number represents the total of all types of carbohydrates that you ingest by eating a portion of the food.
Step 8. Calculate the "Dietary Fiber" content
This number tells you how many grams of dietary fiber are present in a serving. Dietary fibers are the part of plant foods that are not digested..
Step 9. Pay attention to the amount of "Sugar"
This number corresponds to the amount of sugar you ingest from eating one serving. Some carbohydrates become sugars once they have been digested by your body, so you may be consuming more sugar than what is written on the label.
Step 10. Check the amount of “Protein”
This number will tell you how much protein you get by eating a portion of that food.
Step 11. Check the values of “Vitamins and Minerals”
The food may contain various vitamins, such as vitamins A, B, C or E and various minerals such as iron and calcium.
Step 12. Look at the "Percentage of Recommended Daily Allowance (GDA)"
The asterisk (*) that accompanies it refers to the information at the bottom of the label, which indicates that the requirement is calculated on a 2000 calorie diet.
Step 13. Finally, don't forget to look at the "Information at the Bottom of the Label"
This list is based on a 2000 calorie diet. This information must be on the label of all foods, although it is not mandatory in small packages if the label is too small. However, the information is provided by public health experts and is the same for all products. This system is also applied in other countries, following the advice of expert nutritionists in each country. Shows the maximum and minimum limits for each nutrient based on a 2000 calorie diet. Let's go back to the example of macaroni with cheese. One serving covers 18% of the total daily fat requirement. That is, there is still 82% of fat to be consumed throughout the day. If you consume two portions, your fat intake will be 36%, and you can still take 64%.
Advice
- You could print this list and always carry it with you when you go shopping, at least until you learn to read the labels.
- Even people with defined "healthy" eating habits, such as vegetarians and those on a diet, can get too much sodium, sugar or fat in their diets; especially if they prefer canned and preserved foods. Be aware of the labels!
