Understand how to label food

The ingredient on the label with the corresponding rate will help you know the food you use, not just on advertising. For example, a type of noodles is said to be made from potatoes, but the composition of potatoes only accounts for a very small percentage.

According to Dr. Nguyen Thi Lam, Deputy Director of the National Institute of Nutrition, reading and understanding the right labels to choose products that are suitable for the purpose of use is a must-have habit for every consumer. Things to consider when reading food labels are:

Subject to use

On the labels of some products, special objects that such foods are reserved for, such as formula milk for children 1-3 years old or low-fat milk, pregnant milk, products for diabetics . When buying goods, carefully review the above information and choose the right product.

Nutrition ingredients written on a box of milk for young children

Nutritional ingredients

The nutritional ingredients on food packaging are often the ratio of protein, sugar, fat, vitamins and minerals. Usually, these ingredients are arranged in order from high-weight to low-weight. For example, a box of tomato sauce with tomatoes is the main ingredient to be listed first. The last listed spices or herbs because of the lowest weight. Reading the component with the corresponding rate will help you know the food you use, not just on the ad. For example, one type of noodles is said to be made from potatoes but the potato ingredients only account for a very small percentage.

Consumers also need to pay attention to the different names of an ingredient: for example, there is no sugar on the label but there is a secret, or no protein, but protein . or not called MSG. is glutamate sodium or monosodium glutamate .

In particular, people who are on a diet, have an allergy or have a medical condition must eat their own diet as much as possible to check this ingredient list carefully, to see if they can be used.

In addition, on some products it is possible to specify whether the fat in the ingredient is saturated, containing cholesterone or not, and based on that you can choose the right type, especially people with diabetes, blood fat, blood pressure.

Some foods, in addition to the main ingredients, manufacturers can add micronutrients, such as baby milk is often fortified with calcium, vitamin D3 . and consumers should also pay attention when buying suitable for use needs. Usually, these products are good.

The amount of calories per serving

A diet or Serving is usually standardized, usually over 100 g or 100 ml. Calorie intake is an important factor affecting weight. So the first thing you need to know on food labels is the amount of calories per serving.

For example, on a box of fresh milk, the manufacturer usually writes the ratio of ingredients and calories of 100 ml of milk, but the actual volume of the milk carton is usually 110 or 180 ml .

Methods of preservation

Each type of food has its own way of storage. And on the packaging of each product, the manufacturer usually specifies how to preserve it to ensure the best product quality. Please read this section carefully and follow it. There are some dry foods that can be stored at room temperature, in a cool place or out of the sun. Freezer must be placed on the freezer, freezing before using. Others can be kept in the refrigerator at the cooler. Good products can become worthless or toxic if stored in the wrong way.

Appropriate storage methods such as new packaging ensure quality of food products.(Artwork: MT)

Manufacture date expiry date

On food packaging, manufacturers often record the date of manufacture and the term used to indicate which product should best be used before any time for quality assurance. Whatever kind of food, use as fresh as possible, the closer to the date of date, the more nutrients will be lost and the freshness will decrease.

Typically, manufacturers often write the date of expiry shorter than the product quality allowed. For example, a product may be used up to 18 months after the date of manufacture, but on the label, the business has the expiry date after 12 or 15 months, to compensate for nutrient loss and good quality assurance. Best. That means when the expiration date does not mean that the product is no longer usable.

However, it is best to use it ahead of time on the packaging because in terms of sensory, it is difficult to assess product quality. For example, until the expiration date, but the food "looks" is still good, does not stink . does not mean that the bacteria has not invaded or the product is still guaranteed.

In addition to paying attention to the expiry date, consumers need to observe if the product packaging is torn, distorted, open or bulging abnormally, when using a different flavor (sour, burning, causing nausea . .) is not. If so, remove it.

Manufacturer name and address

The manufacturer's name and address must be clearly and specifically stated. Should choose the familiar, reputable product brands. Do not buy products where the manufacturer's name or address is not clear, abbreviated, misleading and may be counterfeit or counterfeit.

Standard, licensing

Food products before reaching the consumer must be inspected by the authorities for quality, safety and licensing. This is usually indicated on the label. So, when choosing, you should see if the product has been licensed, according to which standard, how the code is.

The US Food and Drug Administration sets specific rules for manufacturers to be able to label food with the terms ' light - light ',' low - low ',' reduce - reduce ', no free' , and some other terms. The following will explain these things clearly:

- Foods that are 'good for health' are low in fat, limited in cholesterol and sodium.

- Any food labeled 'Free' comes from a substance that does not have or has very little in the food, to a degree that does not affect the body. For example, fat free (sugar free), sugar free (sodium free), sodium free (without salt) . are understood to be those present at less than 0.5% of demand. days in each average serving of that kind of food. With non-fat milk, sometimes instead of fat free milk is also recorded as skim milk.

- A diet of food labeled 'low sodium - low sodium content' can only have a maximum of 140 mg of sodium.

- A 'low cholesterol' diet can only have up to 20 mg of cholesterol and 2 grams of saturated fat.

- A 'low fat' diet can only have up to 3 grams of fat.

- A 'low calorie' diet can only have a maximum of 40 kcal.

- A diet labeled 'reduced - reduced' refers to the amount of a substance such as fat, calorie, cholesterol or salt that has been reduced, so these substances are less than in real life. about 25% of similar products.

- A 'light' diet has less than 50% fat than similar foods and less than 1/3 of calories.