I am certain that you have seen the ingredients list and nutrition information on food packages. What exactly are good food labels, really? For starters, they can point you to healthier food choices, plus assist you to maintain a healthy weight, protect your heart, beat high blood sugar and avoid allergic reactions to food.
Tally the numbers. Before you put that package in your grocery cart, check the Nutrition Facts panel for basic information.
Serving size. This is a standard amount set by the government so you can compare similar foods. It's not usually a recommended amount. Pay close attention to the serving size. It may be smaller than what you actually eat, so you may be getting more calories, fat and sugar than the label suggests.
Calories. The total amount of energy you get from eating one serving. Keeping an eye on this number and picking foods with fewer calories can help you slim down, which in turn cuts your risk for obesity related illnesses. such as type 2 diabetes.
Fats. This includes total fat in a single serving, as well as the different types of fat and the amount of each. Choose foods with the least amount of trans &saturated fats and more monounsaturated or polyunsaturated fats.
Daily Value(DV). How much of your daily portions of fiber, fats, vitamins, minerals you get from each serving. It mostly based on eating 2000 calories each day. Use this as a general nutritional guide.
Eye added ingredients. The ingredients list tells you about the food, from most to least and helps you to spot unhealthy extras. Avoid foods that list added sugar, hydrogenated oil or sodium. Added sugar parades under sneaky names, including sucrose, dextrose, maltose, corn syrup, high- fructose corn syrup fruit juice concentrate.
Get wise to health claims. Splashy ads like 'Fat free' and 'No added sugar' can help make healthier decisions about what is good for you. You cannot entirely rely on these claims alone. Manufacturers can make good a food sound healthier than it really is through clever advertising.
It pays to compare the Nutrition Facts panel and ingredients list of different brands.
Ferret out food labels. Regulations have been set up such that labels have to tell the consumer in clear language if the food is made with milk, eggs, wheat, fish, soybeans, peanuts, tree nuts-like almonds, walnuts, pecans- or shellfish such as shrimp. Do not take a chance if you are allergic to these ingredients. Even foods like nondairy creamer may contain milk protein. Check the ingredients list for these allergens or look for the word 'Contains' as in 'Contains soy, wheat and milk'.
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