How to read properly that Sneaky nutritional Facts on packed Food Labels (Fat, Sugar etc.)

How to read properly that Sneaky nutritional Information on packed Food Labels (Fat, Sugar etc.)

This blog will help to accurately understand those sneaky food labels so that you and your family will know what actually you are eating. In US and Canada manufacturers are required to include certain information on food packaging to inform consumers about the contents of their products. This information can assist you in comparing products and making the healthiest choices for you and your family.

There is always a list of all ingredients in descending order, from the ingredient used most to the one used least. Watch carefully for fats, sugars, and salts, as they appear in various forms and names. They may be listed under other names, or may be present in ingredients that contain them. Here is the list of food which gives ideas that how manufactures change names for fats, sugars, and salts in our packed foods

First Food- Sneaky Sugar Labels

Instead of "sugar," you may see:

1. dextrin or malt dextrin
2. syrups
3. fructose
4. glucose
5. dextrose
6. galactose
7. lactose
8. maltose
9. invert sugar
10. raw sugar
11. turbinado sugar
12. brown sugar
13. confectioner's sugar
14. granulated sugar
15. corn syrup
16.  high-fructose corn syrup
17.  honey
18.  maple syrup
19.  molasses
    

Second Food- Sneaky Fat Label

Instead of "fat," you may see:

1. Lard
2. Shortening
3. Oils (palm, coconut, hydrogenated vegetable)
4. Mono-glycerides and/or di-glycerides
5. tallow

Here’s a list of some of the most common claims and what they really mean:

Fat Free Less than 0.5g of fat per serving

XX% Fat Free Must also meets the low fat claim

Low Fat 3g or less per serving; or 3g per 100g for a meal or main dish, and 30% of total calories or less

Reduced Fat 25% less fat than food it is being compared to

Low Saturated Fat 1g or less and 15% or less of calories from saturated fat

Trans Fat Free Less than 0.5g of trans fats per serving

Light/Lite 50% less fat or one-third fewer calories than the regular product

Lean Less than 10g of fat, 4.5g of saturated fat and 95mg of cholesterol per 100g of meat, poultry or seafood

Extra Lean Less than 5g of fat, 2g of saturated fat and 95mg of cholesterol per serving and per 100g of meat, poultry or seafood

Low Cholesterol 20mg or less per serving and 2g or less saturated fat per serving

Cholesterol Free Less than 2mg per serving and 2g or less saturated fat per serving

Less Cholesterol 25% or less than the food it is being compared to, and 2g or less saturated fat per serving

Low calorie 40 calories or less per serving

 

3rd Food -Sneaky Salt Labels

Instead of "salt," you may see:

1. MSG
2. sodium
3. baking soda
4. baking powder
5. brine
6. kelp
7. soy sauce

Although these names might all sound different, they are really just fancy words for “salt”. And if you take a look at the ingredient lists of most processed foods, you’ll find that many products contain not just one of these ingredients, but about half a dozen of them, in between “artificial flavorings” and a smattering of sugars.

As you start to read ingredient lists, familiarize yourself with any words you don't recognize. You'll quickly learn to distinguish which ingredients are more desirable than others.

In addition to the ingredients, look for the Nutrition Facts label – this details the ingredients of the product as well as the nutritional contents and any health claims made by the manufacturer. The Nutrition Facts label will also explain the number of calories in a serving, as well as the amount of nutrients. In US and Canada manufacturers has to report on 13 specific nutrients (though manufacturers may include more). These required nutrients are:

·         fat

·         saturated fat

·         trans fats

·         cholesterol

·         sodium

·         carbohydrate

·         fibre

·         sugar

·         protein

·         calcium

·         iron.

·         vitamin A

·         vitamin C

The label will show not only the amount of these nutrients present, but what the amount represents in terms of daily needs within a healthy diet. This helps to put some perspective on what you're reading. Finally, keep in mind that manufacturers are allowed to make some health claims about their products. It's worth knowing that these statements are strictly regulated by Govt., and must meet approved criteria. Health claims may either draw attention to a nutritional aspect of the product or advocate one or more of the following currently scientifically recognized links between diet and health:

A diet low in saturated and Trans fat reduces risk of heart disease.

A diet with adequate calcium and vitamin D, and regular physical activity, reduces risk of osteoporosis.

A diet rich in vegetables and fruit reduces risk of some types of cancer.

A diet low in sodium and high in potassium reduces risk of high blood pressure.