How to read the fat, sugar and salt content on a food nutrition label

Food nutrition labels are designed to help us choose the right food to absorb nutrients in a healthier way. Most prepackaged foods have labels that mention the nutritional value of the product, including protein, fat, salt and starch content.

However, not many people understand the meaning of those indications, other than nutrition experts. How do we know if the food is high or low in fat, sugar or salt?

Nutrition indicators need to know

Nutrition labels help us choose the right food to absorb more healthily.(Illustration).

The standard nutrition label will include indicators of protein intake, total fat, saturated fat, trans fat, carbs (carbohydrates), sugar (sugar). ) and the salt content (Sodium) in one part of the food (for example, a piece of cake in a whole package) or in 100g of food.

In addition, the label may also contain indicators for the amount of calcium, fiber or other nutrients that are present in food. In some countries, the nutrition label must also provide the energy (calories) in the food.

What is low and high nutrition?

At low levels, low-fat foods , according to the Hong Kong Food Safety Center, will typically have a total fat index less than or equal to 3g / 100g of food; low-salt foods with sodium index less than or equal to 120mg / 100g of food; Low-sugar foods have a sugar index less than or equal to 5g / 100g of food.

At high levels , according to the UK National Health Service, high-fat foods will have a index of 17.5g / 100g of food; High-salt foods have a sodium index of 1,500mg / 100g of food and foods high in sugar will be at 22.5g of sugar per 100g of food.

Nutrition label on a box of mixed cereal.

Nutrition experts say that people cannot always find low-fat, low-salt, low-sugar foods, so the best thing we should do is to focus on the nutritional values ​​- which are important. The most important for the body.

How to choose the right food

"If you choose a product to lose weight, the nutritional value you need to care about is the amount of calories," said Sally Poon Shi-po, founder of the Hong Kong Personal Nutrition Center . of food ".

For people with high blood pressure, pay attention to the amount of salt (sodium) in food. People with heart attack or high fat, you need to pay attention to saturated and metabolic fat. People with diabetes have the control of sugars and starches in food.

Ifat Kafry Hindes, Hong Kong-famous businessman Ifat Kafry Hindes said: She always looks at the sugar index of the first food and does not choose to buy foods with sugar above 8g. The amount of protein is about 21g and 29g is the best for health.