What Should We Look At And What Should We Take Into Account?
First, it is essential that we know how a label of food is composed:
The container must have the name of the product and its country of origin.
The “net content” and “drained weight” should be visible in the case that contains liquid, that is, the weight of the amount of food provided in a product, whether expressed in kilograms, grams, liters, centiliters or units of smaller measures.
We must always check the date of preparation and the expiration date, as well as the conditions of preservation of the product.
The product must also refer to who has been manufactured, distributed and the batch number to track traceability from the origin to the places of sale.
Knowing how to interpret the labels will make us better decisions, and that will have an impact on our health and that of our children. About the nutritional information of the product, the following steps are listed below to read the label correctly:
Read The List Of Ingredients Of The Product: they are always in decreasing order about the quantity present in the food.
When looking at the box, you will see that the values of each component will be expressed by 100 gr or 100 ml of the product and by the portion.
It is essential to verify how many servings the product has and what is the size or quantity of each, in some cases, this will help us to have a reference of the amount that we should eat. To compare two similar products, you must do it for 100 grams, since not always the portions or portions are the same.
Look at the box with the nutritional information of the product, which as a rule should still contain:
– Energy value, expressed in kilocalories (kcal) and kilojoules (kJ).
– A quantity of fats in grams (gr), saturated fatty acids (gr), carbohydrates (gr), sugars (gr), proteins (gr) and salt in milligrams (mg).
The regulation leaves as a volunteer add the nutritional information regarding monounsaturated fatty acids, polyunsaturated fatty acids, polyalcohols, starch, fiber, vitamins, and minerals.
Vitamins and minerals
About vitamins and minerals, its description in the box is not mandatory, but if it is expressed, it must be done for 100 grams and the percentage value that complies with the Recommended Daily Quantity (CDRs).
The CDRs are the values that an average person must consume to maintain a good state of health, is based on a diet that contributes about 2000 calories daily and that performs a moderate physical activity.
It is essential to know that if a label is written about beneficial and healthy properties of the food or any of its ingredients; it must be described in the nutrition information box. An example of this is, for example, is: rich in fiber, fortified in iron or the excellent source of calcium, in each of these cases should be contributed to the information on that mineral or nutrient.