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How to read food label
- Thread starter bigronny
- Start date
KIAN
New member
Re: How to read a food label
Although nutritional panels on products are thought to be universal, that is not always the case. But, in general, it would look something like the following:
Serving Size
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbohydrates
Dietary Fibre
Sugars
Protein
Below this would then be the listings of the ingredients with each ingredient listed in descending order by weight.
When reading a nutritional panel, it is not the caloric value which is important, it is the macro values (carbs, protein and fats) which make up this total energy value, which are important. The next important point to look for is where these macro values are coming from. If, for example, the product had a high carb value, you would want to check the ingredient list to make sure that Sucrose was not one of the first ingredients as this would indicate that the total carbohydrate source is predominantly a simple sugar (and one of the worst ones at that).
Total Carbohydrates will be a sum of the fibre, starch and sugar content of the product. The sugars may further be broken down into Sucrose, Glucose, Fructose, Lactose, Maltose, Galactose. Of these, glucose is the most beneficial in terms of an available energy source for your body. Sucrose would be considered the most unhealthy as it is heavily processed and must be broken down by your body into glucose and fructose before it can be utiiised.
Fibre is derived from plant sources and cannot be digested by humans. It is important to your diet as it will aid in proper gastrointestinal functions, help control blood sugar levels, and assist individuals on diets as fibre will leave an individual feeling fuller. As a general rule, simply by changing food sources from white to brown will increase the fibre content significantly.
Avaliable protein is a sum of the amino acid content of the product. These amino acids, however, will not be listed on the food product with the possible exception of Phenylalanine. Some individuals are unable to metabolise this amino acid which can result in the destruction of brain cells and so it is listed as a precaution.
Total Fat content will be broken down into Saturated fats and in some cases now, Monounsaturated, Polyunsaturated, Trans fats. You will want to consume foods which are low in saturated fats and free of trans fats. Polyunsaturated fats are where your sources of Omega 3 and 6 fats will come from. These are beneficial in lowering LDL (Low-density lipoprotein - bad cholesterol) levels. If you see the word 'Hydrogenated' listed in the ingredient list, then you should avoid that particular food. When a food source is hydrogenated, hydrogen is added at high pressure and under extreme temperature to the original food source to extend the shelf-life.
Cholesterol values are listed but are not primarily a concern provided the food source and your overall diet is low in saturated fats. If not, then cholesterol can play a part in raising LDL levels, just like trans fats.
Sodium or Salt content is also important as some foods will contain an entire recommended daily serving in one product. Soups are known for having a high sodium content, especially soups which contain meat sources as sodium is used as a preserving agent. Try to keep your sodium intake under 2400 mg per day.
The vitamin and mineral contents, if listed, will be in measures of milligrams (mg), micrograms (mcg) or international units (IU). If they are shown as a percentage then this will be based on a caloric intake of 2000 calories. The vitamin content should not be a concern as all are benefical to your body. If, however, you see the words 'Fortified with ... ' then this means that the original product has had these vitamins and/or minerals added to the finished product because the original product did not possess them or they were removed in the processing. The mineral content will list things such as, iron, calcium, magnesium, phosphorus, zinc, sodium, copper, etc. Consumed, in moderation, these should not present a problem. If you are consuming high quantites of meat sources, then you will want to watch your iron intake values as iron will accumulate within the body and high levels can lead to dehydration, low blood sugar levels, drowsiness, and nausea.
Artificial Sweeteners:
Artificial Flavourings: Guess which flavour this is: amyl acetate, amyl butyrate, amyl valerate, anethol, anisyl formate, benzyl acetate, benzyl isobutyrate, butyric acid, cinnamyl isobutyrate, cinnamyl valerate, cognac essential oil, diacetyl, dipropyl ketone, ethyl acetate, ethyl amyl ketone, ethyl butyrate, ethyl cinnamate, ethyl heptanoate, ethyl heptylate, ethyl lactate, ethyl methylphenylglycidate, ethyl nitrate, ethyl propionate, ethyl valerate, heliotropin, hydroxyphenyl-2-butanone (10 percent solution in alcohol), a-ionone, isobutyl anthranilate, isobutyl butyrate, lemon essential oil, maltol, 4-methylacetophenone, methyl anthranilate, methyl benzoate, methyl cinnamate, methyl heptine carbonate, methyl naphthyl ketone, methyl salicylate, mint essential oil, neroli essential oil, nerolin, neryl isobutyrate, orris butter, phenethyl alcohol, rose, rum ether, g-undecalactone, vanillin, and solvent ... IF you said 'strawberry', correct.
For both artificially coloured and flavoured foods, it is best to consume fresh foods in their natural state than settle for synthetically altered/enhanced foods.
Words to look for:
______________________
KP--Fitness Basics
.
Although nutritional panels on products are thought to be universal, that is not always the case. But, in general, it would look something like the following:
Serving Size
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbohydrates
Dietary Fibre
Sugars
Protein
Below this would then be the listings of the ingredients with each ingredient listed in descending order by weight.
When reading a nutritional panel, it is not the caloric value which is important, it is the macro values (carbs, protein and fats) which make up this total energy value, which are important. The next important point to look for is where these macro values are coming from. If, for example, the product had a high carb value, you would want to check the ingredient list to make sure that Sucrose was not one of the first ingredients as this would indicate that the total carbohydrate source is predominantly a simple sugar (and one of the worst ones at that).
Total Carbohydrates will be a sum of the fibre, starch and sugar content of the product. The sugars may further be broken down into Sucrose, Glucose, Fructose, Lactose, Maltose, Galactose. Of these, glucose is the most beneficial in terms of an available energy source for your body. Sucrose would be considered the most unhealthy as it is heavily processed and must be broken down by your body into glucose and fructose before it can be utiiised.
Fibre is derived from plant sources and cannot be digested by humans. It is important to your diet as it will aid in proper gastrointestinal functions, help control blood sugar levels, and assist individuals on diets as fibre will leave an individual feeling fuller. As a general rule, simply by changing food sources from white to brown will increase the fibre content significantly.
Avaliable protein is a sum of the amino acid content of the product. These amino acids, however, will not be listed on the food product with the possible exception of Phenylalanine. Some individuals are unable to metabolise this amino acid which can result in the destruction of brain cells and so it is listed as a precaution.
Total Fat content will be broken down into Saturated fats and in some cases now, Monounsaturated, Polyunsaturated, Trans fats. You will want to consume foods which are low in saturated fats and free of trans fats. Polyunsaturated fats are where your sources of Omega 3 and 6 fats will come from. These are beneficial in lowering LDL (Low-density lipoprotein - bad cholesterol) levels. If you see the word 'Hydrogenated' listed in the ingredient list, then you should avoid that particular food. When a food source is hydrogenated, hydrogen is added at high pressure and under extreme temperature to the original food source to extend the shelf-life.
Cholesterol values are listed but are not primarily a concern provided the food source and your overall diet is low in saturated fats. If not, then cholesterol can play a part in raising LDL levels, just like trans fats.
Sodium or Salt content is also important as some foods will contain an entire recommended daily serving in one product. Soups are known for having a high sodium content, especially soups which contain meat sources as sodium is used as a preserving agent. Try to keep your sodium intake under 2400 mg per day.
The vitamin and mineral contents, if listed, will be in measures of milligrams (mg), micrograms (mcg) or international units (IU). If they are shown as a percentage then this will be based on a caloric intake of 2000 calories. The vitamin content should not be a concern as all are benefical to your body. If, however, you see the words 'Fortified with ... ' then this means that the original product has had these vitamins and/or minerals added to the finished product because the original product did not possess them or they were removed in the processing. The mineral content will list things such as, iron, calcium, magnesium, phosphorus, zinc, sodium, copper, etc. Consumed, in moderation, these should not present a problem. If you are consuming high quantites of meat sources, then you will want to watch your iron intake values as iron will accumulate within the body and high levels can lead to dehydration, low blood sugar levels, drowsiness, and nausea.
Artificial Sweeteners:
- acesulfame potassium (Sunett)
- aspartame (NutraSweet or Equal) - Phenylalanine is one of the components of aspartame and can cause cellular damage to brain tissues in individuals who are unable to metabolise it.
- sucralose (Splenda) - this is a heat stable sweetener and is therefore useful in cooking
- D-Tagatose (Sugaree)
- cyclamate - currently banned but a consideration to reintroduce it is on-going
- Sorbitol - may cause bloating and severe diarrhea even in small quantities.
- Lactitol
- Mannitol
- Xylitol
Artificial Flavourings: Guess which flavour this is: amyl acetate, amyl butyrate, amyl valerate, anethol, anisyl formate, benzyl acetate, benzyl isobutyrate, butyric acid, cinnamyl isobutyrate, cinnamyl valerate, cognac essential oil, diacetyl, dipropyl ketone, ethyl acetate, ethyl amyl ketone, ethyl butyrate, ethyl cinnamate, ethyl heptanoate, ethyl heptylate, ethyl lactate, ethyl methylphenylglycidate, ethyl nitrate, ethyl propionate, ethyl valerate, heliotropin, hydroxyphenyl-2-butanone (10 percent solution in alcohol), a-ionone, isobutyl anthranilate, isobutyl butyrate, lemon essential oil, maltol, 4-methylacetophenone, methyl anthranilate, methyl benzoate, methyl cinnamate, methyl heptine carbonate, methyl naphthyl ketone, methyl salicylate, mint essential oil, neroli essential oil, nerolin, neryl isobutyrate, orris butter, phenethyl alcohol, rose, rum ether, g-undecalactone, vanillin, and solvent ... IF you said 'strawberry', correct.
For both artificially coloured and flavoured foods, it is best to consume fresh foods in their natural state than settle for synthetically altered/enhanced foods.
Words to look for:
- Calorie Free - less than 5 calories per serving
- Low Calorie - less than 40 calories per serving
- Fat Free - less than 0.5 grams per serving
- Low Fat - less than 3 grams per serving
- Low Saturated Fat - less than 1 gram of saturated fat
- Extra Lean - less than 5 grams of fat, 2 grams of that being saturated and 95 mg of cholesterol per serving
- Lean - less than 10 grams of fat, 4 grams of that being saturated and 95 mg of cholesterol per serving
- High Fibre - contains 20% or more of the daily value (minimum: 5 grams)
- Sodium Free - less than 5 mg per serving
- Very Low Sodium - less than 35 mg per serving
- Low Sodium - less than 140 mg per serving
- Sugar Free - less than 0.5 grams per serving
______________________
KP--Fitness Basics
.
KIAN
New member
bigronny said:
So, did this information answer your question or did I waste my time, again.
________________
KP--Fitness Basics
.
