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In today’s fast-paced world, making informed food choices can be challenging. The Nutrition Facts label on food packaging is an essential tool to help you understand the nutritional value of the foods you eat. Whether you're aiming for a healthier diet, managing a specific health condition, or simply becoming more mindful of your nutrition, knowing how to read and use the Nutrition Facts label is crucial. Here’s a comprehensive guide to help you navigate these labels effectively.

 

1. Start with the Serving Size

What It Is: The serving size indicates the amount considered one serving of the food product. It's listed at the top of the label and is usually given in familiar units, such as cups or pieces, followed by the metric amount (grams or millilitres).

How to Use It: Compare the serving size to how much you actually eat. This is critical because all the nutritional information on the label is based on this serving size. For instance, if the serving size is one cup and you eat two cups, you need to double the nutrient and calorie values. The TruthIn app can help you choose the best serving size according to your body needs.

 

2. Check the Calories

What It Is: The calorie section tells you how much energy you get from one serving of the food.

How to Use It: Monitoring calorie intake is vital for weight management. If you are trying to lose or maintain weight, keep track of your total daily calorie intake.

 

3. Understand Nutrients and % Daily Value (%DV)

What It Is: This section lists key nutrients such as total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, dietary fiber, total sugars, added sugars, and protein. The %DV indicates how much of a nutrient in a serving of the food contributes to a daily diet, based on a 2,000-calorie diet.

How to Use It:

• Low %DV: 5% or less is considered low. Use this to limit nutrients like saturated fat, cholesterol, and sodium.
• High %DV: 20% or more is considered high. Aim for higher %DV in dietary fiber, vitamins, and minerals.

The TruthIn app can provide detailed insights into how these nutrients align with your personalised dietary goals.

 

4. Focus on Key Nutrients

Total Fat, Saturated Fat, and Trans Fat: Aim to consume low amounts of saturated fat and trans fat to reduce the risk of heart disease.

Cholesterol and Sodium: Keep these nutrients in check to maintain heart health and prevent high blood pressure.

Dietary Fiber, Vitamins, and Minerals: Aim for higher amounts of dietary fiber, vitamins, and minerals. These nutrients are essential for overall health.

Total Sugars and Added Sugars: Pay attention to added sugars. The Indian Council of Medical Research (ICMR) 2024 guidelines recommend limiting added sugars to no more than 25 grams (about 6 teaspoons) per day for adults.

 

5. Ingredient List

What It Is: The ingredient list shows all the ingredients in the product, listed in descending order by weight.

How to Use It: Look for whole foods and minimal processing. Be cautious of products where sugars or unhealthy fats are listed among the first few ingredients. By reading the ingredient and additive information provided below each product in the TruthIn app, you can identify harmful additives and find better alternatives.

 

6. Health Claims and Certifications

What It Is: Health claims on packaging can indicate the potential benefits of the product, such as "low fat" or "high fiber." Certifications like organic, non-GMO, and gluten-free can also be important.

How to Use It: Use these claims as a guide, but always check the Nutrition Facts label and ingredient list to verify these claims.

 

7. Tips for Using the Nutrition Facts Label

• Compare Products: When shopping, compare similar products by checking their Nutrition Facts labels to choose the healthier option. The TruthIn app provides ratings for products, helping you quickly select the best options based on nutritional profile of the food category, ingredients health impact, processing, and presence of harmful ingredients and/or additives.
• Make Informed Decisions: The shopping cart metrics feature in the TruthIn app helps you make informed decisions according to your health goals by showing how your selected packaged products align with your dietary needs.

 

Conclusion

Understanding and using the Nutrition Facts label can significantly impact your health by helping you make informed food choices, especially when it comes to packaged foods. By paying attention to serving sizes, calorie counts, key nutrients, and ingredient lists, you can better manage your diet and improve your overall well-being. The TruthIn app can be an invaluable tool in this process, providing detailed insights and ratings to help you choose better products and make informed decisions according to your health goals.