Reading Nutrition Labels: 5 Expert Tips for Healthier Choices

Changing eating habits that lean heavily towards processed foods and meals prepared outside the home can be challenging, yet it’s essential for long-term health. The act of quick gratification and as we get spoilt for choices to order food at the click of a button or pick up ready-to-eat food from the overly attractive shelf and packaging

Processed foods are often high in unhealthy fats, sugars, and sodium, contributing to various health issues such as obesity, diabetes, and heart disease. Moreover, regularly eating out or relying on takeout can lead to an overconsumption of calories and a lack of control over ingredient quality.

Navigating nutrition labels can be overwhelming, but mastering this skill is crucial for making informed and healthier food choices. Whether you aim to manage weight, control sugar intake, or boost overall wellness, these five expert tips will help you read nutrition labels confidently and make choices that align with your health goals.

1. Start with the Serving Size

• Why It Matters: The nutritional information on food labels is based on the serving size, which is often much smaller than what people typically eat.
• Expert Tip: Always check the serving size first. If the serving size is one cup but you usually eat two, double all the numbers on the label—calories, sugar, fat, and so on, to understand what we are e actually consuming.

2. Focus on the Ingredients List

• Why It Matters: The ingredients list reveals the quality of the product. Ingredients are listed in order of quantity, from highest to lowest.
• Expert Tip: Look for whole foods listed first, such as whole grains, fruits, or vegetables. Avoid products with added sugars, high-fructose corn syrup, or hydrogenated oils listed among the first few ingredients.

Putting the product back on the shelf might be best if the list is long and full of unfamiliar names.

3. Watch Out for Hidden Sugars

• Why It Matters: Sugar can be listed under various names and can contribute to weight gain, diabetes, and other health issues.
• Expert Tip: Be aware of alternative names for sugar, like sucrose, maltose, dextrose, corn syrup, and fruit juice concentrate.

Aim for foods with low added sugars, ideally less than 5 grams per serving. When choosing naturally sweet foods, consider their overall nutritional benefits.

4. Prioritise Fiber and Whole Grains

• Why It Matters: Fiber aids digestion, helps control blood sugar levels and can keep you feeling fuller longer, which is excellent for weight management.
• Expert Tip: Look for products that provide at least 3 grams of fibre per serving. When choosing grains, ensure the label says “100% whole grain” or “whole wheat” as the first ingredient.

Avoid products labelled with vague terms like “made with whole grains,” which often means they contain only a small percentage of whole grains.

5. Limit Sodium and Unhealthy Fats

• Why It Matters: High sodium intake can lead to hypertension, while unhealthy fats like trans fats can increase the risk of heart disease.
• Expert Tip: To keep your salt intake in check, aim for products with less than 140 milligrams of sodium per serving. For fats, prioritise foods with unsaturated fats (found in nuts, seeds, and fish) and avoid trans fats entirely.

Check for terms like “partially hydrogenated oils,” which indicate the presence of trans fats, even if the label claims “0 grams trans-fat.“

What are A1, A2 milk products and food regulator’s crackdown

The Food Safety and Standards Authority of India (FSSAI) has ordered dairy companies to stop using A1 and A2 labels on their products, stating that these labels are misleading and do not comply with regulations. This action is intended to protect consumers from unverified claims and to ensure that dairy products are labelled accurately.

Conclusion

Understanding and utilising nutrition labels can significantly impact your overall health. By focusing on serving size, ingredient quality, sugar content, fibre, and unhealthy fats, you can make smarter food choices that support a balanced and healthy lifestyle. Remember, the more you practice reading labels, the more proficient you’ll become at selecting foods that nourish your body.