What do a bag of chips and a packaged tea-time cake have in common? Both of these are considered junk food. Junk food is the term given to foods that have low nutritional value and high calorific value. Junk food is addictive in nature because of its taste; But it does not have any such healthy effect on the human body. On the other hand, it causes weight gain, increases the risk of high blood pressure and heart disease and can also lead to lifestyle diseases. This is why it is always advisable to read and understand food labels when buying any type of packaged food.
Here are 4 things to keep in mind when buying packaged food:
1. Serving Size:
A serving size is mentioned on each food label. While some types of packaged food contain one serving, others may contain more than one. service of, The rest of the information on the label is listed in relation to this serving size. For example, the nutritional facts listed on a can of juice may correspond to a serving size of 100 ml. Although. The box can hold 200ml. Thus, if you drink a full box of juice, you will consume twice the calories listed in the box.
2. Types of Nutrients Contained:
The calories in a packed snack are classified as carbohydrates, protein, fat, sugar, vitamins and minerals. These levels are usually measured in terms of grams. Carbohydrates are made up of starch, sugar and dietary fiber. It acts as a source of direct energy but by excluding fiber, it can also raise blood sugar levels. Ideally, you should be consuming packaged snacks with 1-2 grams of fiber per serving and low sugar levels i.e. less than 10 grams/100 grams.
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Check the nutrition label for all the information regarding the food. Photo: iStock
Next, you need to watch the fat content. To differentiate between unhealthy and healthy packaged snacks for kids, you should pay special attention to the level of saturated fat per serving. Choose foods that are low in saturated fat. If the snack has less than 1.5 grams of saturated fat per 100 grams, it is designated as No. can be listed as Saturated fat, However, it’s important to note that if you have more than 1 serving, the amount of saturated fat can add up.
You should also watch trans-fat levels. These fats increase the level of bad cholesterol while reducing the level of good cholesterol. Choose foods that have less than one gram or zero trans fat.
Another element you should pay attention to is sodium levels. Sodium is the main component of salt. If the label mentions 100 milligrams of sodium, a snack contains about 250 milligrams of salt. To stay healthy, you should consume no more than 2,300 milligrams of sodium per day, according to the WHO.
3. Recommended Dietary Allowance or RDA
When shopping for packaged foods, it is essential to check the RDA values on the nutrition label as they indicate the amount of fat, protein. VitaminsThe minerals, and energy you need, depending on your age, gender and lifestyle or activity level. So, you will be able to find out whether a certain food item has more fat per serving than is suitable for you, for example.
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A balanced diet is important for everyone. Photo: iStock
For example, according to ICMR, sedentary men require 2110 kcal of energy and 54 grams of protein per day. Women who do heavy work daily require 2720 kcal of energy and 46 grams of protein. Among children, boys between the ages of 10 and 12 years need 2220 kcal of energy, while girls of the same age need 2060 kcal.
4. Healthy Nutrients or Gifts
Your body needs protein to build muscle and a combination of various vitamins and minerals. it also includes IronCalcium, magnesium, potassium and vitamins A, B, C, D, etc. Choosing a breakfast with higher levels of these nutrients is therefore a healthier option.
take away
Always read food labels carefully to make wise choices about the food you are eating. If you need a special diet or suffer from conditions like high cholesterol or high blood pressure, being able to understand food labels can help you compare different snacks and choose healthier options.
About the author: Mr. Amarpreet Singh Anand is the Founder and CEO of Superfoods Valley
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