Can we be healthy by reading food labels? Let's talk about this simply!

When you go to a store and buy a food or drink, have you ever seen a small description on the back or side of it? That's what we call a food label . It's like the identity card of the food. Learning to read it will be a great help in choosing healthy food that is suitable for you and your family. So, let's see how to read these labels and what we can learn from them?

Why are food labels so important?

Simply put, this label allows us to know exactly the nutritional information contained in a food. Knowing what and how much of each ingredient is in the food we eat is very important for a healthy life.

In most countries, there are laws that require all packaged foods to have this label. This is also the case in Sri Lanka. This mainly has a section called "Nutrition Facts" .

What's on the "Nutrition Facts" label?

This section contains the most important things. Take a look:

• Serving Size: This is the recommended amount of this food to eat at one time.
• Calories: This is a unit of energy measurement. The amount of energy you get from that 'one serving' of this food.
• % Daily Value: This tells you how much of your daily nutrient intake is provided by this food. We'll talk about this later.
• In addition, there are details about many types of nutrients, such as Fat, Cholesterol, Dietary Fiber, Added Sugars, and Protein.

Other important information on the label

In addition to "nutrition information," the label also states several other things:

• Content Claims: You've probably seen words like "low-fat" or "light" printed in bold on the package. These aren't just random claims. They can only be made according to government-approved standards.
• Health Claims: For example, claims such as "A diet low in saturated fat and cholesterol may help reduce the risk of heart disease." These are also made with government approval.
• Ingredients List: This is very important. It lists everything used to make the food, in order from most to least.

So, to stay healthy and make smart food choices, it's essential to learn to read these labels.

What do some of the statements on food labels mean?

Food manufacturers make all sorts of claims about their products on the front of the package, don't they? There are rules for this too. Let's look at the meaning of a few common claims:

• Reduced fat or sugar: This means that it has 25% less fat or sugar than the regular product of the same type.
• Light: When labeled "light," it means it has 50% less fat, or one-third (1/3) fewer calories, than the regular product of the same type.
• Free: For example, "Sugar-free", "Fat-free", "Gluten-free". This means that the nutrient is contained in the smallest possible amount.
• Healthy: To use this word, a food should be low in fat, saturated fat, cholesterol, and sodium, and should also be rich in important nutrients.
• Organic: If it says "organic," it must contain at least 95% organic ingredients. That means it can't be made with artificial growth hormones, antibiotics, pesticides, biotechnology, synthetic ingredients, or radiation.

But remember one thing. Just because a food is labeled "natural," "low-fat," or "organic," don't assume it's healthy or low in calories. Sometimes these words can be marketing ploys. That's why it's important to read the entire "nutrition information" label.

What else can you learn from the "Nutrition Facts" label?

Let's now take a closer look at what's on this "Nutrition Information" label.

Serving Size and Servings Per Container

Serving Size is a measure of how much people typically eat at one time. All other nutritional information on the label is calculated based on this 'serving size'.

Imagine you bought a packet of biscuits. The label says 'Serving Size: 2 cookies'. So if you eat 4 biscuits, that's two servings. Then you have to multiply every nutritional value on the label (like calories, fat, sugar) by two. Got it?

By looking at the number of servings per container on the package, you can find out how many servings are in the entire package.

Calories

A calorie is a unit of energy. Our bodies get energy from the food we eat. The number of calories on the label tells you how much energy you get from that 'one serving'. The number of calories you need per day varies depending on factors like age, weight, gender, and activity level.

Percentage of Daily Value (% Daily Value)

This is a very useful thing. It helps you see if a food has too much or too little of a nutrient.

• If a nutrient is present at 5% or less , it can be said to be deficient in that nutrient.
• If a nutrient is between 10% and 19% , it can be said to be a good source of that nutrient.
• If a nutrient is present at 20% or more , it can be said to be high in that nutrient.

This `% Daily Value` is usually calculated for an average person who consumes 2000 calories per day. However, the amount of calories and nutrients needed, especially for children, varies depending on their age, weight, gender, and activity level. You can learn more about this from a nutritionist or doctor.

Total Fat

This refers to the total amount of fat in a 'serving' of food. Eating too much fat can cause health problems. However, our bodies need a certain amount of fat every day.

Fat is an important source of energy. One gram of fat contains twice as much energy as one gram of carbohydrates or protein. Fat also provides protection for the skin, bones, and internal organs, and helps the body absorb and store certain vitamins, such as vitamins A, D, E, and K.

Saturated Fat and Trans Fat

These two are what we call "bad fats" because they increase blood cholesterol levels and increase the risk of heart disease.

Less than 10% of a child's total daily calories should come from saturated fats. Trans fats should be consumed as little as possible (less than 1% of total calories).

Unsaturated Fat

Some labels also list these as "total fat." These are called "good fats" because they don't raise cholesterol levels like saturated fats. Most of the fat we eat should come from these unsaturated fat sources.

Cholesterol

Cholesterol is important for building healthy cells and producing vitamin D and some hormones. However, when the amount of cholesterol in the blood increases, it can become a problem. This can increase the risk of heart disease or stroke later in life.

Sodium

Sodium is a component of salt. It is necessary for the body to maintain fluid balance. However, too much of it can lead to high blood pressure. Many foods naturally contain small amounts of sodium. However, processed foods can contain more sodium.

Total Carbohydrate

Carbohydrates are also an important source of energy. Along with "total carbohydrates," food labels also list dietary fiber, total sugars, and added sugars.

Dietary Fiber

Dietary fiber has no calories. But it is an essential part of a healthy diet. Fiber helps you feel full and helps prevent constipation. A diet rich in fiber is said to lower cholesterol levels and reduce the risk of colon cancer.

Sugars

Some foods, like fruit and milk, naturally contain sugar. However, things like candy, toffee, chocolate, and drinks contain added sugars . These added sugars only add calories and do not provide any important nutrients.

According to the latest dietary guidelines, less than 10% of your total daily calories should come from added sugars. For someone eating a 2,000-calorie diet, that means less than 50 grams of added sugars per day.

Protein

Protein is the most abundant substance in our bodies - in everything from muscles to skin, organs, tissues, and the immune system. If the body doesn't get enough carbohydrates or fat, it can use protein for energy.

Vitamins and Minerals

Some important vitamins and minerals must also be listed on the "Nutrition Information" label. Here are some of them:

• Vitamin D: Needed to absorb calcium to build strong bones. Vitamin D also helps with heart health and fighting infections.
• Calcium: Essential for strong bones. Helps nerves and muscles function properly and keeps the heart healthy.
• Iron: Helps the body make healthy red blood cells. Iron deficiency can lead to anemia.
• Potassium: Like sodium, it is important for fluid balance. It also helps control blood pressure.

Reading labels for people with allergies

If someone in your family has a food allergy, it is extremely important to read the ingredients list .

Food manufacturers must list the ingredients in their products in order of highest to lowest. Also, if the food contains common food allergens, they must clearly state them on the label. Examples include: Peanuts, Tree Nuts, Milk, Eggs, Fish, Shellfish, Soy, Sesame, and Wheat.

Sometimes, it's easy to figure out what's safe to eat by looking at the ingredients list. However, some allergens may be on the list under names we don't know. If your child has a food allergy, a dietitian can help you understand exactly what foods to avoid, and what hidden ingredients to look out for.

The most important things we need to remember (Take-Home Message)

Okay, so we've talked a lot about reading food labels. Finally, here are a few things to keep in mind:

• Always read the label: When you buy any packaged food from the store, make a habit of looking at the label. It's a big investment in your health.
• Be careful about the "serving size": Don't forget that nutritional values ​​change depending on the amount you eat.
• Get help with `% Daily Value`: Use this to find out if a food is low in a nutrient, a good source, or too high.
• Watch out for sugar, salt, and bad fats: Try to reduce added sugars, sodium, saturated fat, and trans fat as much as possible.
• Eat more fiber, vitamins, and minerals: Choose foods that are rich in dietary fiber, vitamins, and minerals.
• Be especially careful about allergies: If you have allergies, read the ingredients list carefully.

If you get into the habit of reading food labels this way, choosing healthy foods that are right for you and your family isn't as difficult as you might think. After a while, you'll just get used to it!

So, next time you go to the store, keep these things in mind and grab a food label. You'll see for yourself how useful it is!

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