One of the most important things to maintain optimal health is to stay informed. For example, age-appropriate screening tests for diseases and conditions such as high blood pressure and cancer can help you avoid the worst consequences of either disease. It’s also important to understand vaccination guidelines, the benefits of aerobic and anaerobic exercise, and know how much sleep you need to keep your body well-rested and nourished each night.
But perhaps the most important information is to keep track of what’s happening. into the your body. That means paying attention to the ingredients and nutritional labels of the foods you and your family eat. Tara Schmidt, chief dietitian at Mayo Clinic Diet, says, “How to read nutrition labels is a great resource for anyone who wants to increase their self-awareness about what they’re consuming, whether for casual or medical reasons.” It’s important to learn.”
What is a food nutrition label?
A food label, also known as a nutrition facts label, is a vertical black and white rectangle found on the side of a food package. It’s found in almost everything, including your favorite brand of milk, potato chips, soda, cereal, and lunch meat. Each food label is divided into two sections: the ingredient list and its nutritional content.
“You can tell what’s in a food by looking at the ingredient list,” says Karen Collins, RD, nutrition advisor at the American Cancer Institute. She says such ingredients are listed in descending order of weight, so the first ingredient listed is the one with the most amount, and the last ingredient listed is the one with the least amount. explains. Because of this, “it’s easy to check whether products like bread or cereal actually list whole grains first,” she cites as an example.
Other parts of food labels indicate the nutritional value of the package contents. Such information includes the macronutrient composition of the food, such as the amount of carbohydrates, proteins, and fats. Dr. Uma Naidu, director of nutrition and lifestyle psychiatry at Massachusetts General Hospital and author of Food Calms You It also includes.”
Hmm:Which cereal is the healthiest? Try these fiber-rich and nutritious options.
Why do we have food labels?
Such information can help you plan your daily meals and snacks and prevent you from eating large amounts of foods that contain ingredients that have negative effects on your health. “The U.S. Food and Drug Administration (FDA) requires nutrition labeling on most packaged foods,” says Collins, who explains that raw fruits and vegetables do not require labeling. “Meat, poultry, and egg labeling is regulated by the USDA, not the FDA,” she added.
Mr Naidoo said the labels were first introduced as part of a public health support program to “promote healthy food choices that are appropriate for individual consumers”.
The more you know:Is popcorn good for your health? Learn about the calories and drawbacks of our favorite snacks.
How to read nutritional information labels
It’s helpful to learn how to read these labels and which nutrients to watch out for and which to avoid. The first thing you’ll see on the label is the serving size, then the number of calories, and then the nutritional content.
All of this information is based on the daily calorie intake (DV) of a 2,000 calorie diet, but “depending on your age, gender, activity level, current weight, and whether you are trying to lose weight, “You can reduce or increase your calories,” or maintain your weight,” notes the Centers for Disease Control and Prevention.
Paying attention to these labels depending on your diet means keeping track of how much of each serving you’re actually eating. For example, his serving size for many brands of breakfast cereal is often only 1 cup, but many people eat 2 or 3 cups at a time.
In general, Schmidt relies on the presence of nutrients in each food that we know are good for us, such as vitamins A, B, C, D, E, and K and minerals such as calcium, magnesium, iron, and potassium. It says it’s best to err on the side of caution. She says it’s also a good idea to check the total amount of fiber in each food, and avoid or minimize your intake of foods high in sugar, trans fats, saturated fats, and sodium.
“Following calorie counts is good, but remember that not all calories are equal,” Naidu cautions. “For example, a medium-sized apple and a bag of potato chips may have about the same amount of calories, but they are completely different because apples are highly nutritious and high in fiber, and potato chips are an ultra-processed food. It’s food. It’s high in sodium,” she explains. “That’s why it’s important to pay attention to the other items listed on the nutrition facts label.”
