How many of us have the habit of reading food labels? Let’s try a better question. How many of us have gone through a food label from the start to the end at least once? These labels are all around us. Yet for ages, it appears that we have been ignoring these mini baskets of information. These printed lines of quantity and quality have been under-utilised ever since their inception. However, over the past few years as obesity and lifestyle-related disorders have been peaking, the more aware consumer is increasingly taking to reading these labels. But reading in itself is not going to yield any benefit. That is only half the job. What then is the remaining half? Well, that is composed of two main things – a basic understanding of the information given in the food label and a framework to use the data in a helpful manner while preparing individual dietary plans.
That brings us to our question – what does the food label actually mean?
What’s in your food?
For starters we can say that the label describes the composition of the material, that is the nutrients, preservatives and other constituents present in the food product. It also specifies the calories (energy) that the food product supplies to the body. Therefore a cursory glance at the label can give you an idea about what is in the food that you eat – the amount of sugar, fat, cholesterol and so on. This can help you right away in getting an understanding of the amount of each nutrient that you consume on an average basis.
But can you guess the one rookie mistake that can be made during this cursory glance? It is neglecting the quantity of food per serving. The label carries information about the amount per serving. The nutrient content that is specified is the amount present in each serving. So let’s be cautious about this fact while reading the label.
The nutrient list and the ingredient list in food labels help us in making informed choices while selecting food products. It also helps us plan better while setting a dietary plan for the day. For example, if you know that the cereal that you had for breakfast had a high sugar content then you can be conscious enough to see to it that you don’t consume much sugar during the remaining meals of the day. The food label also declares all ingredients and food products that are known to cause hypersensitivity.
How healthy is your food?
The food label can tell you this as well. Just look out for the Health Promotion Board’s ‘Healthier Choice Symbol’ on the label. Food products containing a lower amount of fat, trans fat, saturated fat, sodium and sugar as well those which have a higher content of calcium and dietary fibre carry these symbols. Thus while shopping for a particular food product like say bread, one can select the brand which carries the Healthier Choice Symbol from among the different alternatives..
The Usage and Dates
The labels also carry the date of manufacture and the shelf life of the product. A cautionary glance at these can prove to be helpful. It can help us to avoid consuming food that has passed its expiry date. This is not uncommon with the food that we stock in our homes. The manner in which the food products are to be used or prepared is also described accurately on the food label.
Reading the food label makes us aware of what we are eating, helps us plan better diets and make informed decisions. Let’s start paying attention to the food labels to ensure better nutritional choices!
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