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The FDA stipulates that processed foods must carry food labels indicating their nutritional value, but these are often ignored or misunderstood. Here’s a guide to using the information on food labels to your advantage.
Like any other child five year old Rohit loved chocolates. But suddenly one day, he got a rash all over his body minutes after he had a chocolate. His parents were shocked. They doubted the quality of the chocolate. But soon realized that the chocolate Rahul had eaten contained peanuts.
And Rohit was allergic to peanuts. That’s when Rohit’s mom realized the importance of reading the food nutrition label carefully. Says Parvati, “I used to think that the food label was unnecessary but after my child developed an allergy I realized its importance. Now it’s become second nature. I’ve also begun to teach him how to read the food nutrition label so that he does not eat anything that contains peanuts.”
The above episode sums up the importance of food nutrition labels on food packets/jars. To know what it’s all about, simply turn the can/bottle around. In addition to the ingredients it also provides information on the percent of fat, sodium, carbohydrate, protein, vitamin and mineral content for a specific calibrated portion of the food in the jar. Yet understanding the labels can be a little confusing!
Here’s what you should look out for:
Serving Size: This will tell you how the manufacturer has measured the amount of nutrients in pre-measured servings. Usually manufacturers have a standard serving size which makes it easier to compare quantity. For example, most labels will have cups or pieces, and that is followed by the metric amount in grams. It will also tell you how many servings there are in the box. For instance a box of macaroni and cheese may indicate ‘Serving per Container – two’ and ‘Serving size – 225 gm’.
Remember that the actual package size varies from serving size. If one serving of cookies is two cookies and the packet contains six cookies then the entire pack has three servings. If you consume the whole packet, you’ve had three times the amount written on the food label. Food serving sizes are also calibrated after preparation for select items like soup and cake mixes.
Calories: Calories are required as a form of energy and are found in almost all foods. The amount of calories you require is based on USDA’s specifications which is 2000 calories per person constituting a healthy diet comprising 50% carbohydrates, 30% fats and 20% protein. But this calibration won’t work for you if you are on a low-carb or low-fat diet.
Limit these nutrients: This indicates total fat (saturated and trans fats), cholesterol and sodium. Goes without saying, limit these in your diet. Eating too much fat, cholesterol and sodium can lead to health problems like heart disease, cancer or high blood pressure. Whenever you buy processed food, ensure that these three are as low as possible.
Get more of these: All types of dietary fiber, vitamins, calcium and iron are necessary for good health. Eating more of these valuable nutrients can improve your bowel function, make your bone stronger and provide overall immunity. Choose foods that have a high amount of these nutrients for a healthy diet.
List of ingredients: At the bottom of the food nutrition label comes a list of ingredients listed in descending order of weight. Check to see what you would like to avoid in case of food allergies and reactions.
Label claims: Label claims can be a little misleading. Some food labels claim to have ‘low cholesterol’ or ‘low fat’. According to government requirements, these label claims are correct only if they follow set rules and regulations. Here’s a quick guide to what food labels mean:
Fat-free or sugar-free is supposed to contain less than 0.5 gm of fat or sugar per serving Low fat should have 3 gm of fat or less per serving. Reduced fat or reduced sugar means 25% less fat or sugar. Cholesterol-free means less than 2 mg cholesterol and 2 gm or less of saturated fat Reduced cholesterol means 25% or less cholesterol and 2 gm or less of saturated fat
Food labels can help you make smarter choices than the tempting visuals on the other side of the package. Spend a little time reading food labels and you will enjoy better health in the long run.
Do you read food labels? Do you think it is worth scrutinizing the finer print before deciding what to buy? Or do you prefer to let your taste buds take the lead? Is minimizing the consumption of processed foods a more practical route to healthy eating?
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