Understanding the Value of Nutrition Through Product Labels
Choosing products based on information on food or beverage packaging labels is one of the keys to a healthier life. The package label will show the nutritional value or nutritional value, including the number of calories and ingredients contained in each product.
By reading the package label, you can make healthier and more suitable consumption choices.
Advantages of reading labels
If read and used correctly, information on product labels can have many benefits, including:
The average caloric needs of women every day is 2,000 kcal. Whereas men are 2,500 kcal. Weight will always be ideal if you maintain enough calories to not exceed your daily needs.
On each package label, write down the total amount of energy in units of kcal per portion. This number can be a reference for the number of calories you get if you consume one dose of the product in question.
For example, the label indicates that one cup or 250 ml of milk contains 200 calories. So if you eat 2 cups of milk in the morning, you have consumed 400 calories. This means that if you are a man, the calories you need are 2,100 kcal, whereas if you are a woman, 1,600 kcal.
Counting calories plays an important role for those who want to gain or lose weight. If you want to gain weight, your calorie intake must be greater than the calories burned during your daily activities. Conversely, if you want to lose weight, your calorie intake must be lower than that burned.
In choosing food and beverages in packaging, it is important to compare the types and nutritional value of two similar products. For example, comparing the content of saturated fats in potato chips A and B. Potato chips A contain 5 grams of saturated fat per 100 grams of serving. While chip B contains 3 grams of saturated fat per 100 grams of serving. In this case, potato chip B is a healthier choice than A.
Paying Attention to Nutritional Value
In order to choose healthier food products, you need to pay attention to the nutritional value stated on the label. There are a number of nutrients that should be limited, but some need to be increased by the amount of intake.
Here are some guidelines on the nutritional value that needs to be limited:
Carbohydrate content in a product is categorized high if the product contains more than 22.5 g carbohydrates or sugar per 100 g, and is categorized as low if it is worth 5 g or less per 100 g.
High categorized if more than 17.5 g per 100 g, and low if it contains 3 g or less in 100 g.
High categorized if there are more than 5 g per 100 g, and classified as low if there are 1.5 g or less in 100 g.
Salt content can be stated with the description of sodium or sodium on the packaging, including high if the product contains more than 1.5 g of salt per 100 g (or 0.6 g of sodium / sodium), and low if there are 1.5 g of salt or less in 100 g (or 0.1 g sodium / sodium).
Instead, several types of nutrients should be chosen with higher levels such as:
Manage Specific Health Conditions
If you or a family member suffers from certain diseases such as blood pressure or high cholesterol that require a special diet, reading the product label will make it easier for you to determine which choices are good and which are not good for consumption.
The following are some of the diseases and nutrition levels that need to be limited or added:
Diabetics need to limit products with high sugar and carbohydrate levels.
Avoid consumption of products that contain cholesterol, saturated fat, trans fat, and high levels of salt.
Conditions of high blood pressure or hypertension should limit the consumption of high salt (sodium / sodium) products.
Osteoporosis sufferers need to increase consumption of foods / drinks high in calcium.
Autoimmune disease sufferers need to increase consumption of products containing minerals and vitamins, such as iron, vitamins A and C.
Also, don't forget to pay attention to the expiration date printed on the packaging label. Do not let you buy or consume products that have passed the validity period because it can cause health problems.
Carefully compare the nutritional value of two products of the same type. That way, you are able to control the intake of nutrients from food or drinks that enter the body, so that the body weight remains ideal.
By reading the package label, you can make healthier and more suitable consumption choices.
If read and used correctly, information on product labels can have many benefits, including:
- Manage the total number of calories consumed every day in the body
The average caloric needs of women every day is 2,000 kcal. Whereas men are 2,500 kcal. Weight will always be ideal if you maintain enough calories to not exceed your daily needs.
On each package label, write down the total amount of energy in units of kcal per portion. This number can be a reference for the number of calories you get if you consume one dose of the product in question.
For example, the label indicates that one cup or 250 ml of milk contains 200 calories. So if you eat 2 cups of milk in the morning, you have consumed 400 calories. This means that if you are a man, the calories you need are 2,100 kcal, whereas if you are a woman, 1,600 kcal.
Counting calories plays an important role for those who want to gain or lose weight. If you want to gain weight, your calorie intake must be greater than the calories burned during your daily activities. Conversely, if you want to lose weight, your calorie intake must be lower than that burned.
- Choose products based on the nutritional content you need
In choosing food and beverages in packaging, it is important to compare the types and nutritional value of two similar products. For example, comparing the content of saturated fats in potato chips A and B. Potato chips A contain 5 grams of saturated fat per 100 grams of serving. While chip B contains 3 grams of saturated fat per 100 grams of serving. In this case, potato chip B is a healthier choice than A.
Paying Attention to Nutritional Value
In order to choose healthier food products, you need to pay attention to the nutritional value stated on the label. There are a number of nutrients that should be limited, but some need to be increased by the amount of intake.
Here are some guidelines on the nutritional value that needs to be limited:
- Carbohydrates or sugar
Carbohydrate content in a product is categorized high if the product contains more than 22.5 g carbohydrates or sugar per 100 g, and is categorized as low if it is worth 5 g or less per 100 g.
- Total fat
High categorized if more than 17.5 g per 100 g, and low if it contains 3 g or less in 100 g.
- Saturated fat
High categorized if there are more than 5 g per 100 g, and classified as low if there are 1.5 g or less in 100 g.
- Salt (sodium or sodium)
Salt content can be stated with the description of sodium or sodium on the packaging, including high if the product contains more than 1.5 g of salt per 100 g (or 0.6 g of sodium / sodium), and low if there are 1.5 g of salt or less in 100 g (or 0.1 g sodium / sodium).
Instead, several types of nutrients should be chosen with higher levels such as:
- Polyunsaturated fat.
- Monosaturated fat.
- Calcium (Ca).
- Fiber (fiber).
- Vitamins, such as vitamins A and C.
- Iron.
- Protein.
Manage Specific Health Conditions
If you or a family member suffers from certain diseases such as blood pressure or high cholesterol that require a special diet, reading the product label will make it easier for you to determine which choices are good and which are not good for consumption.
The following are some of the diseases and nutrition levels that need to be limited or added:
- Diabetes
Diabetics need to limit products with high sugar and carbohydrate levels.
- Heart disease and high cholesterol
Avoid consumption of products that contain cholesterol, saturated fat, trans fat, and high levels of salt.
- High blood pressure
Conditions of high blood pressure or hypertension should limit the consumption of high salt (sodium / sodium) products.
- Osteoporosis
Osteoporosis sufferers need to increase consumption of foods / drinks high in calcium.
- Autoimmune disease or immune system
Autoimmune disease sufferers need to increase consumption of products containing minerals and vitamins, such as iron, vitamins A and C.
Also, don't forget to pay attention to the expiration date printed on the packaging label. Do not let you buy or consume products that have passed the validity period because it can cause health problems.
Carefully compare the nutritional value of two products of the same type. That way, you are able to control the intake of nutrients from food or drinks that enter the body, so that the body weight remains ideal.
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