3 ways to read nutrition labels for all health problems

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3 ways to read nutrition labels for all health problems

Our eating habits are one of the major causes for quality of life. We may gain weight increased body fat without knowing. What type of food it came from Just. Because we neglect to read the nutrition label of each food we eat each day in a hurry. So if you can take a few seconds to look at the important information beside the product label. You will be able to take care at https://ufabet999.com of the health of yourself and your loved ones more easily.

3 ways to read nutrition labels to choose to eat healthy food

Health alternative symbol 

Working age is an age where daily life is in a hurry. Therefore wanting to take care of their health in a simple. Uncomplicated way, looking for a “health alternative symbol” is considered an alternative for people of this age. It saves time and makes it easy to make healthy food choices. This symbol is on the product label. This shows that the product has reasonable amounts of nutrients such as sugar, fat. And sodium compared to other products in its category. You can be confident that you can reduce sweet and salty for sure.

The sweet and salty label or the GDA label 

(Guideline Daily Amount: GDA) is a label on the front of the packaged food, snacks, and meets the needs of teens aged 14-18 years. Who need energy in the range of 1,600-2,000 kilocalories per day. day To build up the right energy and play to the fullest. The sweet and salty label shows us how much energy, sugar, fat and sodium are in a bottle, bag, sachet or box of product. 

Including being calculated as a percentage compared to the amount that should be eaten each day as well, for example, if we choose to eat foods. That are 2% fat, we should receive no more than 98% of fat from other foods or in terms of volume Sodium with 1% compared to the amount of sodium prescribed should not eat more than 2,000 milligrams and for sugar The recommendation is that each day we should not receive more than 24 grams of added sugar, etc.

full nutrition label 

Detailed comparison of nutrients such as fats, etc., in order to get products that meet your needs and have complete nutrients. The nutrition label is usually on the back or side of the package. The nutrition label will only show nutrients per serving. Therefore, if the nutrition label lists the serving size as ½ sachet, That is the recommended amount to eat at a time. And nutrients that can only be obtained from eating ½ sachet. So if we eat all 1 sachet of food or snacks immediately, the nutrients received must be multiplied by 2 or the number of servings shown on the nutrition label. 

Tips for reading nutrition labels Choose products to meet your health needs.

People who want to control their weight 

Always read nutrition labels to look for foods that are low in energy compared to their counterparts. One day should not exceed 2,000 kcal of energy by choosing foods that have no more than 500 kcal for main meals and no more than 200 kcal for snacks. And be sure to choose products that contain no more than 5% saturated fat to reduce your risk of NCDs.

  • People who want to control blood sugar levels 

Especially people with diabetes should eat a main meal with no more than 70 grams of carbohydrates and snacks with no more than 30 grams of carbohydrates. It is important that the sugar intake from food and drink should not exceed 24 grams per day for control. blood sugar levels within the normal range

People who want to avoid fat or control fat 

It is recommended that products contain no more than 20 grams of total fat per serving, but it is important to be aware that saturated fat should not exceed 5% per serving. Because saturated fat is a factor that causes cardiovascular disease.

  • People who want to control sodium or people who have blood pressure problems. 

Should choose products that contain less sodium compared to products in the same group or less than 100 milligrams of sodium or 5% per serving. and not more than 2,000 milligrams of sodium per day

  • People who want to supplement vitamins and minerals 

Always read the nutrition label to see the percentage of vitamins and minerals more than 20% of the daily value for one serving. But don’t forget. That we need to get 100% of our vitamins and minerals each day, so be sure to eat a variety of meats, vegetables, fruits. Whole grains to get the vitamins and minerals you need.

  • People who have problems with excretion 

Choose foods that are high in fiber, such as whole grains, fruits and vegetables, and when not getting enough. You may choose products. That high in fiber or contain more than 20% of your daily fiber intake per serving. In order to add fiber that contributes to our excretion. You should get at least 25 grams of fiber per day.