Reading the label while purchasing packaged snacks from street vendors or shopping at your local market can have a significant positive impact on your health. Let’s face it, though, nutrition labels can be a foreign language.
Here’s a brief overview to help you understand what you are eating and choose foods more wisely.
Why Read Labels at All?
- Because every little decision counts. Being aware of what’s in your diet.
- Helps you stay away from bad fats, salt, and sugar in excess.
- Supports your individual health objectives, such as controlling your weight or taking care of diseases like diabetes.
- You become a better informed customer over time.
Things to Look for (and Things to Avoid)
1. The size of the serving Never stop staring!
Nutrition is often listed on labels by serving rather than by package. Two portions of a modest snack could provide twice as many calories and nutrients if consumed in its entirety.
2. Calories
Calories can be thought of as energy.
Too much leads to weight gain. Low energy is too few. Adjust your caloric intake to your lifestyle and degree of activity.
3. Fats
Seek out: Unsaturated fats, which are healthy fats derived from plants.
Limit: Trans fats raise the risk of heart disease; stay away from saturated fats.
4. Sugar
Corn syrup, fructose, and glucose are some of the alternative names for sugar.
The intake os sugar should not be exceeded by 25g (6tsp) recommended by WHO.
4. Sodium (salt)
Excessive salt intake can cause hypertension.
Try to limit your daily sodium intake to less than 2,300 mg, or roughly 1 teaspoon of salt. Search for “lowsodium” or evaluate other items.
5. Fiber
The best friend of your gut.
Choose meals that have at least 3 grams of fiber each serving. Foods high in fiber facilitate digestion and prolong feelings of fullness.
A shorter ingredients list is preferable.
Less processing equals fewer ingredients. Be wary of unpronounceable ingredients and artificial tastes or colors.
Quick Advice for Market Purchasers
Buy Local: Ask the sellers if you do not see a label for any home-made or small-batch products that are sold by many market vendors.
Go Fresh When You Can: Nuts, legumes, fresh fruits, and vegetables don’t require
By default, they are healthy.
Compare Products: Select the alternative with fewer bad fats, sugar, and salt if two are offered.
Last Remark
Although it may seem like a little step, reading food labels is a significant habit that gives you control and awareness over what you put into your body. Reading labels for a few seconds can help you avoid hidden health hazards, especially in local marketplaces where alternatives vary greatly.
The next time you’re shopping or purchasing a snack, turn the packaging over and learn about the food you’re eating.