Understanding nutrition labels is essential for making healthy food choices. When you’re at the grocery store, take a moment to flip over the product and check out the nutrition facts. Carly Zimmer, a registered dietitian-nutritionist at OSF HealthCare, suggests these key points:
1) Serving Size: Don’t be fooled; the serving size is often less than the whole package. Pay attention to it, as it affects the rest of the nutrition facts.
2) Calories: While 2,000 calories per day is a standard reference, your needs may differ. Consult a dietitian for personalised advice.
3) Fat: Look out for different types like “Total fat,” “Unsaturated fat,” “Saturated fat,” and “Trans fat.” Opt for foods with more unsaturated fat over saturated fat. Avoid trans fat; if you see “Partially hydrogenated oil” in the ingredients, it contains trans fat.
4) Nutrients: High-fibre foods are great for feeling full, regulating blood sugar, and improving cholesterol. Women under 50 should aim for 25 grams of fibre daily, and men under 50 for 38 grams.
5) Sugars: Differentiate between “Added sugar” and “Total sugar.” Less added sugar is better; women should have less than 24 grams per day, and men less than 36 grams.
6) Percent Daily Value: Use this as a guide, not a rule. Anything at 5% or less is considered low, while 20% or more is high. For instance, 20% or more fibre is a good source.
Remember, everyone’s dietary needs are unique, so adjust accordingly. For more information, visit the Food Standards Agency.