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Nutrition labels can sometimes be confusing, but they contain valuable information that helps you make informed decisions about your diet. At Takinoa, we believe that healthy eating begins with making conscious choices, so we’ve put together this guide to help you decode the nutritional information on food packaging. Whether you’re shopping for groceries or preparing meals at home, here’s what you need to know to make smarter choices for your health.
The nutritional table is the first place you should look when examining a product. It provides key details about the energy and nutrients in the food. Here’s what you’ll usually find:
• Energy: Given in kilocalories (kcal) or kilojoules (kJ), indicating the amount of energy the product provides per 100 g or 100 ml.
• Fat: Includes saturated fats. Look for products low in saturated fats for a more balanced diet.
• Carbohydrates: Includes sugars. Be mindful of products with high sugar content, which can affect long-term health.
• Protein: Essential for muscle repair and maintenance.
• Salt: Keep an eye on this to avoid exceeding the recommended intake, as excessive salt can have negative health effects.
These values are usually listed per 100 g or 100 ml, making it easier to compare similar products.
Many products make appealing claims on their packaging, such as "sugar-free" or "low salt". However, these claims can be misleading, and it’s essential to read the nutritional table and ingredients list to understand what you’re really consuming.
• Sugar-Free: This means no sugar has been added during processing, but the product might still contain naturally occurring sugars from ingredients like fruits or milk. Always check the nutritional table.
• Low Salt: This product contains less salt, but it may still contain enough to exceed daily recommendations if consumed in large quantities.Make sure to read the full label, including the ingredients and the nutritional table, for a clearer picture of what’s inside.
Ingredients are listed in descending order by weight. This means that the first ingredient is the most abundant in the product. If sugar or saturated fats are at the top of the list, it’s a red flag.
• Added Sugars: If sugar is near the top of the list, the product likely contains a significant amount. Choose products where naturally occurring sugars (e.g., from fruits) are more prominent.
• Fats and Oils: If vegetable oils or saturated fats are high on the list, the product may be high in unhealthy fats. Look for healthier options with unsaturated fats, like those found in avocados or nuts.
• Allergens: These must be clearly mentioned. If you have allergies, be sure to check this section.
The Nutri-Score is a voluntary front-of-pack label that assigns a letter rating from A to E, based on the nutritional quality of the product.
• A: A balanced and nutritious product.
• B: Good product, but may have some elements to monitor.
• C, D, E: Products that are less balanced, often higher in fats and sugars.
The Nutri-Score is a quick way to compare products, but it’s not the only thing you should consider. Always read the full nutritional table for a more complete assessment.
Nutrition information can be given for 100 g or per portion. This can sometimes be confusing, as portion sizes may vary. Always check the portion size indicated to assess nutrient intake accurately.
Reference Intakes (RI) are the recommended daily amounts for an average adult. This helps you understand whether the product contributes significantly to your daily nutrient intake. Be mindful of how many portions you consume.
• Compare products: When choosing between two similar products, compare their nutritional tables to pick the one that best meets your needs.
• Watch the portion sizes: Portion sizes can vary between products, which influences the nutritional content.
• Don’t rely solely on marketing claims: A product might say "sugar-free," but check the ingredients and nutritional table to understand exactly what’s inside.
• Look for fiber-rich products: Fiber is beneficial for digestion and maintaining healthy bowel function.
Reading and understanding nutrition labels is a vital skill for making healthier food choices. With this knowledge, you can better understand what you’re eating and adjust your diet to meet your specific needs. By making more informed choices, you improve not only your well-being but your overall quality of life.At Takinoa, we support healthy living, and it all starts with what you put on your plate. So, the next time you’re at the store, take a moment to read the labels and choose products that support your health and wellness goals!
