Food labels are your secret weapon to making informed choices that prioritize your well-being. They hold valuable information about the nutritional content, ingredients, and potential allergens in the food products you consume.
By understanding and utilizing food labels effectively, you can enhance food safety and make healthier eating decisions.
Nutritional Insight: Pay attention to serving sizes and calorie counts. Look for lower percentages of saturated fats, added sugars, and sodium. Opt for higher percentages of vitamins, fiber, and essential nutrients.
Ingredients Awareness : Labels list ingredients in descending order by weight. If unhealthy ingredients are at the top, reconsider the choice. Be vigilant about additives, artificial colors, and preservatives.
Allergen Identification : Labels must declare common allergens like nuts, dairy, wheat, soy, and shellfish. This is crucial for those with allergies or sensitivities.
Claims Decoding: Phrases like "low fat," "whole grain," or "organic" can influence your decision. Ensure the claims are supported by the actual ingredients and nutritional content.
Reference Percentages : Daily values (DV) show how much a nutrient in a serving contributes to your daily diet. Use these as guides to manage your nutrient intake.
Ingredient Definitions: Familiarize yourself with terms like "natural," "organic," and "GMO-free." These impact the quality of the product.
Transparency: Traceable labels indicate where the product comes from and how it was produced. This supports sustainable and ethically sourced choices.
Understanding and utilizing food labels when shopping empowers you to prioritize your health and safety. The more you understand them, the better you can make choices aligned with your goals.
Written by: Josephine Asiedu - Public Health Nutritionist.
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References:
Academy of Nutrition and Dietetics. (2021). How to Understand and Use the Nutrition Facts Label. Eatright.org.
Food and Drug Administration. (2021). Using the Nutrition Facts Label. FDA.gov.
