Food labels are an important part of food safety, as they provide consumers with information about products, protect them from misleading claims, and help them make informed choices. Studies show that individuals who develop the habit of reading nutrition labels are much more successful in weight-loss diets. To maintain a balanced diet, it is essential to read and interpret the information on food labels correctly.
In recent years, awareness about the contents of processed foods has been steadily increasing. More and more people want to know what their food contains in order to eat healthily and in balance. But what do the labels on packaged foods we encounter daily really mean? Individuals who can read and interpret these labels correctly are taking an important step toward healthy nutrition.
Steps to Reading Food Labels Correctly
Adjust Your Portions Properly
Phrases on food labels such as “Per 100 g…,” “Per serving (e.g., 30 g),” or “One package contains approximately 2 servings” are very important. Labels usually provide both “per 100 grams” and “per serving” information. To understand how much you’re actually consuming, it is crucial to interpret these correctly.
For example, if a salty biscuit’s label states the salt content per 100 grams, one might assume their daily salt intake is safe. However, if the package weighs 200 grams and the entire pack is consumed, the salt intake is doubled. Thus, the key to accurate interpretation is matching the amount listed on the label with the actual quantity consumed.
Pay Attention to Calorie Control
Research shows that people who check calories when buying food tend to consume fewer calories overall and opt for healthier foods. Checking calories when purchasing products helps protect against chronic health problems, especially obesity.
For instance, eating three small cakes of 100 calories each equals the calories of a full dinner.
Also, consuming large amounts of foods labeled “light” thinking they are low-calorie can be harmful. Being “light” does not mean calorie-free, nor does it mean they can be consumed without limits. Overconsumption still leads to unnecessary energy intake.
Reduce – Increase – Balance
Another step involves the reduce – increase – balance approach. Based on food labels, here are the nutrients you should reduce, increase, or balance:
Foods/Nutrients to Reduce
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Saturated Fat: High intake increases the risk of cardiovascular diseases, obesity, and cancer. Ideally, a package should contain less than 1 g of saturated fat.
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Trans Fat: Known to trigger heart disease. Products should contain none or at most 0.5 g per package.
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Cholesterol: To protect heart health, choose foods with less than 20 mg of cholesterol per package.
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Salt (Sodium): Packaged foods should contain no more than 1.25 g of salt per 100 g. Excessive salt increases risks such as hypertension, heart disease, stroke, digestive diseases, and cancer. Since sodium is a component of salt, products with more than 120 mg of sodium per 100 calories should be avoided. High-sodium foods include crackers, salty biscuits, pickles, olives, salted bread, canned goods, and sauces. Daily salt intake should not exceed 5 g (about one heaping teaspoon).
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Sugar: Each serving of a packaged product should contain no more than 9 g of sugar. Excess sugar leads to excessive insulin release, which can damage blood vessels and cause fatty liver. Labels may use terms such as refined sugar, glucose syrup, fructose syrup, corn syrup, maltose syrup, cane sugar, etc.—all of which indicate sugar content.
Maintain Carbohydrate, Protein, and Fat Balance
When reading labels, choose foods with low added sugar, high fiber, and low saturated/trans fat to ensure balanced intake of carbohydrates, protein, and fats.
Increase Fiber and Vitamins
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Fiber: A protector of gut health and enemy of constipation, fiber is especially important in products like biscuits and bread. Choose items with more than 7 g of fiber per package.
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Vitamins & Minerals: Unless there are medical restrictions, prefer products containing vitamins A, C, B, as well as potassium, calcium, and iron.
Additional Label Information to Watch For
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% Daily Value: Shown as “%DV,” “%GD,” or similar, this indicates what percentage of your daily nutritional needs a nutrient (like calcium) fulfills.
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Contains Gluten: Gluten, a protein in wheat, can cause sensitivity, digestive, and absorption problems in people with celiac disease or gluten intolerance.
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Contains Lactose: Lactose, a carbohydrate in milk, can cause bloating, gas, diarrhea, or constipation in sensitive individuals. Those affected should pay close attention to this label.