The food labeling is the last barrier that has the consumer to know what is going to take. To follow a healthy diet , it is very important to learn to read them. Sometimes the information is coded and difficult to understand.
Interpret food labeling
Manufacturers are required to publish the levels and components of each product.
The ingredient list
They are presented in an orderly manner, from highest to lowest weight, in all food products, except those that only include one ingredient or in alcoholic beverages whose alcohol volume is greater than 1.2%. The additives are preceded by the famous E.
Those that cause allergies
Some ingredients have been shown to cause allergies or intolerances . Gluten, milk, or peanuts are common, so manufacturers should prominently indicate this.
The expiration or best before dates
The expiration date alerts you to the unsafe consumption of a food when it passes the indicated day. Of consumption preferred it refers to the period in which the product retains all its properties.
The place of origin
Until 2011, including the place of origin or country of origin was only mandatory for some foods, however, after the mad cow crisis it has become widespread.
The nutrition is one of the objectives that people have to eat the food. The nutritional information specifies the calories, or energy value, that each product has per 100 grams or 100 milliliters. The recommended percentage is also indicated under the acronym CRD, a figure that is calculated as the optimum for an adult who takes in 2000 calories a day, in the case of women, and 2500 in that of men. However, these numbers can create some confusion in baby foods.
Saturated and total fats, carbohydrates, sugars, salt and the proteins that foods contain are also specified. Since December 2016, all manufacturers are required to include nutritional information.
Sometimes when you read the labeling of a product that includes several codes, people are scared because they fear that what they are going to eat is unhealthy. It is important to note that not all additives are bad , but there are many that are healthy. In any case, if you choose not to consume any product with additives, you must make sure that the label does not include the code E-000 .
On the other hand, do not believe that light products are fat-free. If the label begins with sugars such as fructose, lactose, matodrestin or corn syrup, among others, the person will ingest fat. In addition, light foods maintain high sodium levels, exceeding the 150 or 200 mg range. it can contribute to fluid retention, raise blood pressure, or accentuate cellulite .
It is advisable to eat products that do not exceed 250 calories per 100 grams and that do not contain more than 5 grams. of fat for each portion, a day no more than 20 gr. They can be consumed between 40 and 50 gr. if fats are healthy.
It is also interesting to consume products that contain between 15 and 20 gr. of protein per serving. And if the product contains trans fats , flours or sugars, they better appear at the end of the list.
It is always better to go for natural foods rather than packaged ones. However, sometimes, there is no other choice. If so, it is interesting to learn to read the labels to maintain a healthy diet.
Hello Readers, I am Nikki Bella a Psychology student. I have always been concerned about human behavior and the mental processes that lead us to act and think the way we do. My collaboration as an editor in the psychology area of Well Being Pole has allowed me to investigate further and expand my knowledge in the field of mental health; I have also acquired great knowledge about physical health and well-being, two fundamental bases that are directly related and are part of all mental health.