Understanding Nutrition Labels on Packaged Products
Understanding Nutrition Labels on Packaged Products
The nutrition label is information about the nutritional value contained in a food or beverage product. Well, so that the body's nutritional intake is maintained, first read the nutrition label listed on the product packaging.
Nutrition labels can be used as a guide in living a healthy life. Through these labels, you can determine which food or beverage products are healthier and in accordance with the needs or conditions of the body.
Not only that, you can also avoid the presence of raw materials or substances in food or drinks that can trigger allergies. Therefore, it is important for you to understand the nutrition label on each product that you are going to consume.
The Importance of Reading Nutrition Labels on Product Packaging
If you can understand and read them well, nutrition labels can provide many health benefits, including:
Manage the amount of calorie consumption
Calorie needs per day are generally 2,000 kcal for women and 2,500 kcal for men. However, this number may change based on age, weight, height, and daily activities performed.
On each packaging label, the total energy number is written in kcal units per serving. This number can be a benchmark for how many calories you get if you consume one package of the product.
Thus, it will be easier for you to manage your daily calorie intake to suit your needs.
Counting calories is very important for managing weight. If you want to gain weight, your calorie intake must be greater than the number of calories burned during your activity.
Conversely, if you want to lose weight, your calorie intake must be smaller than the number of calories burned.
By reading nutrition labels, you will know which food or beverage products are suitable for your daily calorie needs.
Meet daily nutritional needs
To live a healthy life, of course, you must meet the nutrition that suits your needs. Well, reading nutrition labels will be very useful, because you can compare the types and nutritional values in two similar products.
For example, if you want to buy potato chips, read nutrition labels and compare the saturated fat content of different products. After that, choose products with the lowest saturated fat to be healthier.
Some Nutrients That Need To Be Limited
Nutrition labels can help you determine which ingredients should be limited or increased consumption. There are several nutrients that you should choose with higher levels, including:
- Polyunsaturated fat (polyunsaturated fat)
- Monounsaturated fat (monosaturated fat)
- Calcium (Ca)
However, there are also some nutritional content that you should limit consumption, including:
Carbohydrates or sugar
Carbohydrate levels in a product can be said to be high if it contains more than 22.5 grams of carbohydrates or sugar per 100 grams of serving.
Meanwhile, carbohydrate levels are classified as low if they only contain 5 grams of carbohydrates or sugar per 100 grams of serving.
Total fat in one package of food products is classified as high if it exceeds 17.5 grams per 100 gram serving size and is considered low if it is less than 3 grams per 100 gram serving size.
Saturated fat (saturated fat)
Saturated fat content in a product is classified as high if the amount exceeds 5 grams per 100 gram serving size and is classified as
low if less than 1.5 grams per 100 gram serving.
Salt (sodium or sodium)
Salt is generally listed with the term sodium or sodium on the packaging. Salt content can be said to be high if a product contains more than 1.5 grams of salt per 100 gram serving and is classified as low if it only contains 1.5 grams of salt or less per 100 grams serving.
Nutritional Intake Guide for Patients with Certain Conditions
If you or a family member suffers from certain diseases, such as high blood pressure and cholesterol that require a special diet, reading the labels of packaged products will make it easier for you to make choices of foods or drinks that are good for the body.
The following is a nutritional intake guide for those of you who have certain conditions or suffer from certain diseases:
Diabetics need to limit products with high sugar and carbohydrate content. This is important to do to prevent an increase in blood sugar levels which are increasingly difficult to control by the sufferer.
2. Heart disease and high cholesterol
People who suffer from high cholesterol and cardiovascular diseases, such as stroke and heart disease, are advised to reduce foods containing cholesterol, saturated fat, and trans fat. Also avoid excessive salt intake.
3. High blood pressure
People who have high blood pressure or hypertension need to limit their consumption of salt or products that contain lots of salt, both sodium and sodium. People with hypertension can try the DASH diet to reduce salt intake and keep their blood pressure stable.
People with osteoporosis need to increase the consumption of foods or drinks high in calcium. In addition, to strengthen bones, people with osteoporosis are also advised to have adequate intake of vitamin D.
5. Autoimmune or immune disease
People with autoimmune diseases need to increase their consumption of products that contain minerals and vitamins, such as iron, vitamin A, and vitamin C.
In addition to nutrition labels, don't forget to pay attention to the expiration date listed on the packaging. Do not let you buy or consume products that have passed the expiration date, because it can cause health problems.
If you have questions about how to read nutrition labels or are still confused in determining the nutritional intake that suits your health condition, don't hesitate to consult a doctor.