Tell you how to read the nutrition facts when buying food -

Tell you how to read the nutrition facts when buying food

You can pay attention to the nutritional information label on the packaging the type of food that I buy every day? Knowing how to read nutritional composition precision, you will choose to be healthy food suitable for themselves and the whole family!

The habit of reading the nutrition facts label before buying food will help you live better. However, currently, many consumers in Vietnam still has not practice this habit regularly or not know how to read ingredients right nutrition. You let Hello Doctor learn how to read the nutrition facts through the article later!

The essential information you need to care about

The important information and the most reliable on the food label can be found in the items listed ingredients nutrition. When reading the nutrition facts on the food label, you should note the basic information below:

1. Calories

Calories is the factor most influential to the weight, so the first thing you need to pay attention when reading the nutrition facts on the food’s calories per serving. According to the regulations of the Administration food and drug usa (FDA), information about calories, usually in the form of large letters and highlighted with bold so you can easily identify right from the start.

2. Servings

Portion (serving) is the standard dress of a person in a day to meet the full demand for nutrients and energy necessary for the body (proteins, lipids, vitamins, minerals, gluxit…). This information is very necessary to understand the other information recorded on food labels.

You need to pay attention compare the ration stated on the packaging and the amount of food that you eat daily. If you usually eat twice the amount of food that you are eating double the calories and nutrients indicated on the label.

3. Fiber

We need to give the body at least 25g fiber per day. A food is considered to contain more fiber if each serving contains at least 5g fiber. Fruits, vegetables and whole grains will help provide more fiber.

4. Fat

Fat contains more calories than carb and protein. In the type of fat, you should choose unsaturated fats and limit intake of foods containing much saturated fat and trans fat (fat part trans or trans fat).

In addition, when observed on the product label if there is “hydrogenated” (hydrogenated) or “partially hydrogenated” (partially hydrogenated), then you should also stay away because they are a term of other trans fat that.

5. Salt

Those who have a history of high blood pressure, kidney disease, osteoporosis, pregnant women need to eat light and limit salt in the diet (below 1,500 mg/day). Even healthy people also should not eat salty, to avoid affect health and recommended to eat under 2,300 mg of salt per day. You should watch the amount of salt contained in food and select the type of containing less salt is best.

If the sense of the amount of salt I eat on a high, you should eat more foods rich in potassium such as bananas, tomatoes and orange juice to help prevent loss of calcium.

6. The

Sugar contains many calories and is not good for health. To avoid eating too much sugar, you should read the content of sugar contained in foods and choose the foods contain less than 5g of sugar per serving. If you or a loved one in the family with diabetes need to pay special attention to information about sugar.

7. The nutritional composition

All the ingredients contained in the food are listed by weight, from high to low. The nutritional composition including protein, fat, sugar, salt, vitamins, minerals…. This information is particularly important for those who suffer from food allergies or are using medicines to avoid drug interactions drug – food.

8. Nutritional value daily

Nutritional value daily for know the percentage of nutrients that food provides for your body, based on the average diet is 2,000 calories per day. For example on the label have recorded vitamin D 5%, that is each eat a ration, you can provide 5% of the amount of vitamin D that your body needs every day.

Nutritional value is calculated based on a diet of 2,000 calories per day. You need to adjust the percentage if every day you eat less or more than the number of calories this.

How to read the nutrition facts label will help you choose suitable food, especially when you or loved ones suffer from chronic diseases such as diabetes, blood pressure, kidney disease, cardiovascular, obesity…

The note when reading the nutritional composition

Reading the nutrition facts when buying food can really help you improve is nutritional or not depends greatly on your understanding. Knowing yourself looking empty, and have the motivation to make the choices for good health, you will make the right decisions when choosing food.

The important thing below will help you choose healthy foods based on food ingredients stated on the label.

  • Please observe the percentage of nutritional value daily instead of units, grams or milligrams.
  • The amount of calories you need is not exactly 2,000 calories/day as indicated on the food label.
  • Not all of the components that nutrition labeling on food labels are good for health.
  • Value of the nutritional ingredients recorded on the labels are listed for each of the diets should you need to follow regular amount of rations every day of his is how much.

Besides date of manufacture and expiry date, you should pay attention to read the nutrition facts to choose the most suitable products.

Ingredients nutrition information is extremely important and especially if you are dieting or are in the process of treatment a disease that is as can’t miss by reading nutritional information. When have understood how to read the nutrition facts, you can decide whether you should take or exclude a number of foods in meals and be proactive nutrition his.

You may be interested in the topic:

  • The note in the nutrition for young
  • Good nutrition for health all home
  • 14 foods you should supplement into the diet for lung cancer

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