Let's read the labels

In order to improve the quality of the foods we intend to include in our meal plans, we must select those whose nutritional characteristics best suit our needs, for which the adequate information provided by the producer on nutrition labels and our interest in knowing and interpreting it are key elements.

It has been proven that nutrition labels generally provide reliable and useful information to the consumer, however, many people are still not willing to read and understand them and justify their attitude with any excuse, such as: "the labels say and hide what the producers are interested in" or "they are written in too small a font to prevent them from being read".

Being concerned and making decisions related to the food we eat is one of the essential elements for the improvement of our physical and health conditions. In this presentation we intend to help you take a first step in that direction by teaching you how to read, interpret and take into account the information provided on nutrition labels when shopping.

First, look for the serving size

As shown in the figure, the number of servings per container (1) and the recommended serving size (2) are listed at the top of the Nutrition Facts label. The serving size is key to determining the rest of the information on the label.

Keep in mind that the portions, or unit of consumption, are sometimes very small and we need to consume more than one, so the nutritional values contained in the nutritional information must be multiplied by the number of portions we take in each serving. If in a meal you do not eat exactly one portion and you eat for example 2, you will have to multiply by 2 the values of all the nutrients.

Generally, serving sizes are expressed in familiar measures such as "cup or piece" and also in grams. Containers or packages may have one or more servings, for example in this image the label says that there are 6 servings per container.

Then evaluate the energy intake of each serving.

As we can see in the figure the total energy intake (4) is the first nutritional parameter that appears on the label, it should be expressed in kilo Joule, but the equivalent in kilocalories is also offered as it is the unit in which it has been traditionally expressed.

Total daily energy requirements depend on the age, sex, height, weight and level of physical activity of the individual.

It is not advisable to consume foods containing many calories. The recommended caloric intake of a processed food should not exceed 300 kilocalories. A product is considered "low energy" if it does not exceed 40 kilocalories per 100 grams in solids.

How to interpret the percentage of daily values?

This percentage is the one that appears on the label in the blue column on the far right (from number 5 downwards). These figures help to relate the amount of nutrients contained in a serving of the food to the total recommended daily nutrients, for an approximate daily intake of 2000 kilocalories.

The following criteria are used to assess the content of each of the nutrients in the ration:

• When the percentage is a figure equal to or less than 5%, the intake is low. In the label we show, we can see that the contributions of saturated fats (2%) and cholesterol (3%) are low; this is good for health since these two types of fatty acids are harmful when higher than recommended amounts are consumed.
• When the percentage is between 6% and 20%, the intake is considered moderate. In the label that we show, except for the fats that we have already seen that they were below these values and the dietary fiber, whose value is above, the contribution of the rest of the nutrients is moderate.
• When the percentage is higher than 20%, the contribution is considered high. In the label that we show the only value that exceeds 20% is dietary fiber with 25%. This value is good, since this nutrient is very healthy when the recommended amounts are consumed.

We must check the amounts of specific nutrients in the food.

To follow a healthy meal plan we must check the amounts of some nutrients that harm our health when consumed in amounts higher than recommended.

For example:

• The fat contents and the quality o