UNDERSTANDING THE NUTRITIONAL LABEL: HOW TO MAKE HEALTHY FOOD CHOICES

The nutritional label is a piece of information found on the packaging of processed and packaged foods. Having a basic understanding of how to interpret nutritional labels is important for you to understand what each food carries and to make informed decisions about your diet. In this article I will guide you through the key elements to keep in mind so you can start applying the knowledge with what you have at home and then when you go to the supermarket.

Elements of the nutritional label:

1. Serving size: This information will tell you how much of the food is considered a serving and the rest of the nutritional values on the label are based on this reference serving.

2. Calories: Calories indicate the amount of energy you will get from one serving of the food.

3. Fats: Fats are an important component of your diet, but not all fats are equal. There are saturated fats, trans fats and unsaturated fats. Prioritize the consumption of saturated fats of animal origin such as meat and its derivatives, fish, seafood, eggs, chicken and derivatives of milk and coconut. Opt for foods with unsaturated fats, such as those found in avocados, and although nuts and olive oil are also unsaturated fats, limit their consumption. Avoid intake of trans fats, as they have been shown to increase the risk of cardiovascular disease.

4. Carbohydrates: Carbohydrates include both sugars and fiber. Avoid foods with high levels of added sugars, as they can contribute to weight gain and long-term health problems.

5. Protein: Protein is essential for building and repairing tissues in our bodies. Be sure to get enough protein in your daily diet. Healthy protein sources include meat and meat derivatives, fish, seafood, eggs, poultry, etc. In other words, what swims, flies or walks on two or four legs.

6. Vitamins and minerals: Nutrition labels also list the vitamins and minerals present in the food, such as calcium, iron, and vitamins A and C.

Don't be attracted by terms like "low fat" without first checking the list of ingredients. When the fat is removed from foods, they become tasteless, so flavorings and sugars must be added. Choose foods with their natural fat, this applies to all foods, especially milk and its derivatives.

Now that you know the details of each element of the nutritional label, let's focus on the importance of reading and understanding the ingredients. For me, this part is critical because it's where you'll really see what the product is made of. As a Health Coach, the list of ingredients is one of the most important factors in making the decision whether or not to choose the product.

Three key aspects of the list of ingredients:

1. The order of listing: ingredients are presented in descending order of their presence in the product.

2. Number of ingredients: choose foods with less than 5 ingredients.

3. Name of the ingredients: choose natural ingredients with names you recognize, otherwise they may be chemicals, artificial colors, preservatives, etc.

4. Sugar nicknames: keep in mind that sugar is presented on labels in different ways, such as: coconut sugar, brown sugar, cane sugar, refined sugar, granulated sugar, beet sugar, sucrose, corn syrup, dextrose, fructose, honey, maltose, molasses, sorbitol, xylitol, erythritol, mannitol, lactitol, isomalt and, of course, artificial sweeteners. Stevia and monk fruit are the most recommended sweeteners within this group, just pay attention that they are not combined with any other type of sugar.

Use the information on nutrition labels and the list of ingredients to compare different brands and products when you go to the supermarket, and even start the exercise in your home pantry.

By understanding and analyzing the information provided on labels and especially the list of ingredients, you can certainly make informed choices. It's not about completely eliminating certain ingredients or food groups, but about being aware of what you are giving your body to nourish it in the best possible way.