Reading a food label is an important part of making healthy food choices. Food labels provide information about the nutrients and ingredients in the food you are eating, which can help you to identify healthier options.
The Benefits
- Make informed choices about what you eat. Food labels can help you to compare the nutritional content of different foods and choose the options that are best for your health and dietary needs. For example, you may want to choose foods that are low in calories, fat, sugar, and sodium, and high in fibre and nutrients.
- Avoid ingredients that you are allergic or sensitive to. Food labels list all of the ingredients in the food, including common allergens such as nuts, dairy, and wheat. This information can help you to avoid foods that could cause an allergic reaction.
- Identify foods that are high in unhealthy fats. Food labels can help you to identify foods that are high in saturated and trans fats, which can raise your cholesterol levels and increase your risk of heart disease.
- Make sure you are getting the nutrients you need. Food labels can help you to make sure that you are getting enough of the essential nutrients that your body needs, such as vitamins, minerals, and protein.
Tips for Reading Food Labels
- Pay attention to the serving size. The serving size is the amount of food that the nutrition information on the label is based on. It is important to compare the serving size to how much you actually eat. For example, if the serving size is half a cup but you eat the entire container, you are actually consuming twice the amount of calories and nutrients listed on the label.
- Look at the number of calories. Calories are a measure of the energy that food provides. The number of calories you need each day depends on your age, gender, activity level, and other factors. If you are trying to lose weight, you will need to consume fewer calories than you burn each day.
- Check the total fat content. Total fat includes all types of fat, including saturated fat, trans fat, and unsaturated fat. Saturated and trans fats are unhealthy fats that can raise your cholesterol levels and increase your risk of heart disease. Unsaturated fats are healthy fats that can help to lower your cholesterol levels and improve your heart health.
- Look at the cholesterol content. Cholesterol is a substance that is found in the blood. High cholesterol levels can increase your risk of heart disease.
- Check the sodium content. Sodium is a mineral that is found in table salt. High sodium levels can increase your blood pressure and increase your risk of stroke and heart disease.
- Look at the sugar content. Sugar is a type of carbohydrate that can be found in many foods. Too much sugar can lead to weight gain, tooth decay, and other health problems.
In addition to these nutrients, you may also want to pay attention to other ingredients on the food label, such as artificial sweeteners, preservatives, and food additives.
If you have any questions about food labels or about how to choose healthy foods, talk to your doctor or a registered dietitian.
