We yu go na supamakit, yu kin ɛva luk fɔ it paket dɛn ɛn wɔnda wetin dɛn min? we yu si wod lek "low fat", "sugar-free", "organic" yu de wanda wetin dem min? De tin wae impɔtant pas ɔl na fɔ no gud gud wan wetin dɛn min ɛn pik di bɛst fɔ yu wɛl bɔdi. Nɔ wɔri, lɛ wi tɔk bɔt dis simpul wan, lɛk se yu de tɔk to yu padi.
Dat bɔks we de biɛn di paket... wetin de insay?
We yu bay sɔntin na di stoa, mek am yu abit fɔ rid di bɔks we se Nutrition Facts we de na di bak. If yu luk gud wan, yu go lan bɔku tin frɔm am.
- Di tin dɛn we yu fɔ yuz: Dɛn mek dis list bay di wet we yu gɛt. Dat min se dɛn kin rayt di tin dɛn we bɔku pas ɔl fɔs . Fɔ ɛgzampul, if yu de bay wan ol gren bred, di fɔs tin we yu fɔ yuz na di list fɔ bi "whole gren flawa." If dɛn rayt tin dɛn lɛk shuga ɛn sɔl fɔs, dat min se na dɛn de insay bɔku pan di tin dɛn we de insay di it.
- Saiz fɔ di savis: Dis rili impɔtant. Dis kin min di amount we pɔsin kin it wan tɛm. Sɔntɛnde, wan paket kin gɛt bɔku bɔku it dɛn. So, fכ no di tכtal kalori εn nyutriεnt dεm we de insay di כl paket, yu nid fכ mכltiply di nכmba na dis ‘serving saiz’ wit di nכmba fכ ‘serving’ insay di paket.
- Pasɛnt Valyu fɔ De De (%DV): Dis de tɛl wi aw bɔku pan di nyutriɛnt we pɔsin we gɛt avɛrej kalori we i de it ɛvride we na 2,000 kalori go gɛt frɔm wan it we i it dis it. %DV we na 5% ɔ less min se di nyutriɛnt nɔ bɔku, ɛn if %DV na 20% ɔ mɔ min se di nyutriɛnt gɛt bɔku bɔku . Dis kin ɛp wi fɔ kɔmpia di brand dɛn fɔ it ɛn pik di bɛst wan.
- Nutrients: Na dɛn wan ya de afɛkt yu wɛlbɔdi dairekt wan. Lɛ wi si wetin yu nid fɔ ridyus ɛn wetin yu nid fɔ inkrisayz.
| Tin dɛn fɔ ridyus | Tin dɛn fɔ bay mɔ pan |
|---|---|
| Satyuret Fεt, Trans Fεt | Fayba we dɛn kɔl |
| Sodium - dat min se na sɔl | Vitamin D we gɛt di sik |
| Ad Shuga dɛn we dɛn dɔn ad | Kalsiɔm we dɛn kɔl |
| Kɔlɔstrel | Ayɔn ɛn Potashɔm |
- Kalori: Dis nɔmba na fɔ ɛni savis. If yu nɔ de du bɔku tin, yu na uman, ɔ yu dɔn ol, yu nɔ go nid 2,000 kalori ɛvride. Yu kin kɔntrol di kalori dɛn we yu gɛt bay we yu de ridyus di tin dɛn we yu de it. Lεbul dεm nכ de list "kalori frכm fεt" igen. Dis na bikɔs i impɔtant fɔ no us kayn fat yu de it pas di ɔl fat we yu de it.
Wetin di wɔd dɛn we dɛn print wit big lɛta dɛn na di paket rili min?
Sɔm pan di wɔd dɛn we dɛn print wit big lɛta dɛn na di fɔs pat pan di tin dɛn we dɛn kin put it, gɛt patikyula lɔ dɛn. Bɔt sɔm nɔ kin du dat. Lɛ wi si uswan pan dɛn tin ya yu go abop pan ɛn uswan yu fɔ tek tɛm wit.
Mɛmba se di nyutrishɔn lɛbl we de biɛn di paket kin kɔrɛkt ɔltɛm pas di big print we de bifo.
Di kayn lɛbl dɛn we yu kin abop pan
Dɛn tin ya kin gɛt patikyula difinishɔn fɔ wetin dɛn min.
| Klɛm/Lɛbul | Simpul Minin |
|---|---|
| Ɔrganik tin dɛn | Dɛn kin mek dɛn tin ya lɛk aw dɛn kin mek am, ɛn dɛn nɔ kin yuz atifishal fɛtilayza ɔ peshɛnt sayd. |
| Dɛn mek am wit ɔrganik tin dɛn (Made With Organic) | Yu kin yuz dis lɛbl if wan ingridiɛnt na at le 70% ɔrganik. Fɔ ɛgzampul, "Dɛn mek am wit ɔrganik ɔts." |
| Gluten-Fri nɔ gɛt ɛnitin fɔ du wit am | Dis na impɔtant tin fɔ pipul dɛm wae gɛt gluten alɛji ɔ Celiac disease. Bɔku tɛm, pɔsin kin abop pan dis lɛbl. |
| Kej Fri vs. Fri Rɛnj | Kech fri: Dɛn kin kip di ɔn dɛn insay os, bɔt dɛn gɛt ples fɔ waka waka. Fri rɛnj: Dɛn gɛt ples fɔ waka waka. Ɔrganik eg dɛn kɔmɔt frɔm fri-rɛnj, ɔrganik it hεn. |
| Wild Caught vs. Fam we dɛn rayz | Wild kech: Fish we dɛn kech frɔm natura rizɔva lɛk di si, riva, ɛn lek. Fam we dɛn mɛn: Fish we dɛn mɛn na tank ɔ nɛt kech. |
Wɔd dɛn we yu fɔ tek tɛm wit smɔl
Bikɔs dɛn wɔd ya nɔ gɛt patikyula ligal difinishɔn, sɔntɛnde dɛn kin yuz dɛn fɔ mek di pɔsin we de bay tin nɔ no di tru. So if yu si dɛn wɔd ya, tek tɛm rid di nyutrishɔn lɛbl we de na di bak .
- "Lightly sweetened": Bikɔs no patikyula lɔ nɔ de fɔ lɛbul as "low sugar," kɔmni dɛn kin yuz wɔd dɛn lɛk dis. Wetin "lightly sweetened" min kin difrɛn frɔm wan pɔsin to ɔda pɔsin. So mek shɔ se yu chɛk di lɛbl fɔ di amount of ‘added sugars.’
- "Healthy": Dɛn stil de ɔpdet dis difinishɔn. naw, dεn kin lεbul fכ it se i gεt hεlth if i gεt mכst gud fεt (mono- εn polyunsaturated fats) εn i gεt sכm nyutriεnt dεm lεk potashכm εn vaytam in D.
- "Natural": Dis nɔ gɛt patikyula difinishɔn. So i rili de mek pipul dɛn nɔ no di tru. "Natural" kin jɔs min se dɛn nɔ ad ɛnitin we dɛn mek wit atifishin to di it. Bɔt i nɔ tɔk natin bɔt if dɛn bin de yuz peshɛnt sayd we dɛn bin de plant am ɔ aw dɛn bin de du di prodakshɔn prɔses.
- "Hɔmɔn fri": Ɔl animal gɛt ɔmon na dɛn bɔdi. Luk fɔ wan lɛbl we se "no added hormones" pan bif, ship, ɔ dairy prodakt. I nɔ rayt fɔ ad ɔmon to tin dɛn lɛk chukchuk, eg, ɛn bɔd. So ilɛksɛf yu put dis lɛbl pan sɔntin, i nɔ min ɛni spɛshal tin.
Mɛsej we dɛn kin kɛr go na os
- Ɔltɛm rid di tin dɛn we yu fɔ yuz fɔs we yu de bay it. Tek tɛm if dɛn rayt tin dɛn lɛk shuga ɛn sɔl fɔs.
- Yu fɔ mɛmba mɔ bɔt di saiz we yu de gi yu . If yu de it di wan ol paket, kɔl di kalori ɛn di shuga we de insay am akɔdin to dat.
- Yuz %DV valyu fɔ pik di bɛst bitwin tu it dɛn we fiba.
- Nɔ ful yu wit vayg wɔd dɛn lɛk "natural." Ɔltɛm, yu fɔ abop pan di lɛbl we de na di bak.
- If yu gɛt sik lɛk dayabitis, ay blɔd prɛshɔn, ɔ kɔlɔstrel, i go fayn fɔ mek yu tɔk to yu dɔktɔ bɔt yu it ɛn aks fɔ advays.
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