The priority of proper nutrition is reading labels. They have a very important place in our lives to ensure the safety of foods, to access accurate information about products and to make more conscious choices. The statements written on the products do not always show us the right way, but the labels must always give us the correct information. Consumers' rights are protected in this way.
So what should we pay attention to when reading labels?
1.The first thing we will pay attention to is:Portion Amount!!
The values given on the food labeling table may not always give us the value in 1 portion. This is where consumers go wrong the most. This table generally appears in two ways. Sometimes only the values per 100 grams are given, and the calorie and nutritional values in one serving are not given. It only states how many grams a serving amount is. It asks you to calculate the nutritional values in a portion.
In some cases, it does not bother you at all and the nutritional values in a portion are calculated for us. Calorie and nutritional values for both 100 grams and 1 portion are given in two columns, making our job easier. Thus, we look quickly, buy the appropriate product and leave.
2.Pay Attention to the Table!
First of all, calories, protein, carbohydrate type and amount (how much of carbohydrate is We should look at values such as sugar, how much fiber) and of course the fat rate.
When it comes to the carbohydrate part; The most important part you need to pay attention to is the sugar content. When choosing packaged foods, you should try to choose products with as low sugar content as possible.
Another point is the fiber content of carbohydrates. The less sugar, the more fiber there should be. (If the fiber content of the products is 5 grams or more, the fiber amount is stated separately on the labels.)
So, if you are wondering how many calories you will consume if you eat this product, how many grams of sugar or fat you will consume, you can clearly find the answer by looking at the table. You can also learn the vitamin and mineral ratio or cholesterol amount, if any. In this way, it will be easier for you to decide how many portions you will consume or compare them with other products.
3.What are the ingredients!
They are usually packaged. It is the part at the bottom or in the folds where what is inside the package is written in long and tiny detail. Yes, although the use of lenses has become mandatory in some products, it is still worth taking a look. Because this part is where you can find all the nutrients and additives (preservatives, colorants, etc.) in the product. In general, they are written in order from what is found in the most to what is less in the product. Foods with allergenic effects are written in bold colors to make them more noticeable. This is the life-saving part for people who are intolerant to any food. No matter how small it looks, it is really important.
4.Nutrition description!
These are the sections where the features of the products such as light, diet or low cholesterol are explained.
Attention!The fact that a product contains phrases such aslight, diet or form does not give you a license to consume these products freely as you wish. Because light or diet products are not zero calories. “Light” products mean products that contain at least 25% less energy or 50% less fat than the reference products. Consuming uncontrollably large amounts of a product just because it is light may distract you from your goal. In other words, remember that you consume calories even if the product you consume is light.
Another point to pay attention to is the statement ofdietorformon the products. Unfortunately, some such products do not convince me that they are diet products with their sugar and fat content. That's why I think it's better to ignore the promises and decide to consume it after taking a look at the label information.
Amount of salt; This is another information that must be looked at when reading the label. Daily salt intake should be approximately 5 grams for healthy individuals. When buying packaged products, be sure to calculate the amount of salt per serving! Stay away from packages with high sodium levels as much as possible!
For a healthier life, be sure to get into the "habit of reading labels" :)
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