Obesity, a growing health crisis, is affecting millions through conditions like diabetes, heart disease, and hypertension.
World Obesity Day, observed every year on March 4, raises awareness about the condition and practical solutions to tackle it. One vital step in managing weight and improving health is by understanding nutrition labels while purchasing any food items or ingredients. Learning how to read them correctly and buy perfect item, empowers individuals to adopt a healthier lifestyle.
Consumers get essential information about the contents of packaged food products through nutrition labels. They help consumers analyze the quality of food, avoid harmful ingredients, and maintain a balanced diet. If you are misinterpreting or ignoring these labels, you are inviting excessive intake of calories, sugar, unhealthy fats, and sodium—the key contributors to obesity.
Any standard nutrition label displays multiple components determining the nutritional value of the food. Here’s how you can understand each part.
Serving Size and Servings Per Container: Many people overlook this vital detail. The serving size gives an idea how much of the product counts as a single portion. If you intake more than one serving, all the calories and nutrients listed should also be multiplied.
Calories: Calories give the idea about the energy the food provides. The daily calorie intake may vary based on age, gender, and activity level, but an average adult requires around 2,000 calories every day. If you are consuming more calories than the body burns daily, it may lead to weight gain. So, from now on, making a habit of checking calorie intake.
Macronutrients: Fats, carbohydrates and proteins come under this category. Remember, all fats are not harmful. Choose unsaturated fats (mostly found in nuts, avocados, and olive oil) and minimize saturated fats intake. Avoid trans fats, which increase bad cholesterol levels. Among carbohydrates, skip simple ones and choose complex carbohydrates like whole grains and fiber-rich foods. For protein-rich diet, opt for lean sources like fish, poultry, and legumes.
Sugar and Added Sugars: Excess sugar is a huge contributor to obesity and associated disorders. According to American Heart Association, the daily permissible limit for women and men are 25g and 36g respectively. Watch out for hidden sugars labeled as fructose, sucrose, corn syrup, and dextrose.
Sodium (Salt): High sodium consumption is linked to hypertension and several cardiovascular diseases. The permissible limit is under 2,300mg daily, which is equivalent to one teaspoon of salt. Processed foods often contain excessive sodium, so choose low-sodium alternatives if possible.
Fiber and Micronutrients: Fiber promotes digestion, regulates blood sugar, and reduces overall calorie consumption. The minimum daily intake should be 25-30g. For healthy digestion, choose those foods with sufficient fiber contents. Along with that, you need micronutrients like calcium, iron, and vitamin D.
Tips for Making Healthier Food Choices:
Compare Products: If you have similar products, compare nutrition labels to select the one which has low calorie content, added sugars, and unhealthy fats.
Prioritize Whole Foods: Are you dependent on packaged foods daily? Remember, there is no healthy alternative to fresh fruits, vegetables, whole grains, and lean proteins.
Stay Away from Marketing Gimmicks: There are several misleading marketing campaigns adopted by companies. Some misleading labels are “low-fat,” “sugar-free,” or “natural”. Always check the ingredient list and nutrition panel for verification. You can also visit the official website of those brands for verification.
Watch for Hidden Ingredients: Some packaged foods contain unhealthy additives disguised as complex names. Learn those common terms for added sugars, preservatives, and artificial flavors to stay healthy.
Remember, preparing meals at home using freshly produced ingredients always give better control over portion sizes as well as nutrient intake.
