do you know the ingredient list behind
every packaged food reveals a lot of
information and help us make healthy Nutrition
choices
what may be marketed as healthy may not
be necessarily healthy I am Chandni
haldirai I'm the nutrition head for Carl
transform and this is nutrition 101
let's break down the nutrition facts
behind these packaged Foods a little bit
today in this session servings per
container servings per container shows
the total number of servings in the
entire food package or a container it is
common for one box of food to
contain more than one serving of some
containers may also have a label with
two columns one column listing the
amount of calories and nutrients in one
serving and the other column listing
this information for the entire package
serving size
serving size is based on the amount of
food that is customarily eaten at one
time and is not a recommendation for how
much you eat
the nutrition information listed on the
nutritional facts label is usually based
on one serving of the food however some
containers may also have information
displayed per package
so generally serving size is shown as a
standard household measure that is
appropriate to food which could be a cup
a tablespoon a piece slice or a jar
followed by the metric amount in grams
next, we move on to calories the number
of calories is the total amount of
energy the food provides pay attention
to the calories, if you eat more calories
then your body uses over time you will
gain weight another important part of
the label is the number of calories from
the fat you should limit the number of
calories from fat to 20 to 35 percent of
your total daily calories
Sports healthy Nutrition
as a general guide, 100 calories per save
serving of an individually packaged food
is considered moderate
400 calories or more per serving of an
individually packaged food is considered
high
nxt this is the nutritional facts label
can help you learn about the nutritional
content of many foods in your diet
the nutritional facts label Must List
the total fat saturated fat trans fat
cholesterol sodium total carbohydrate
dietary fiber total sugars added sugars
protein vitamin D calcium iron and
potassium
Healthy Nutritionnext, we move on to the ingredient
list in addition to the nutrition facts
label the ingredient list is also a
helpful tool the ingredient list shows
each element in food by its common
or usual name
for example, sometimes maida is listed as
refined wheat flour or Ajinomoto which
is a joint flavoring agent listed by
its commercial name is MSG or monosodium
glutamate
ingredients are listed in dissenting
order by weight so that the ingredient
that weighs the most in the product is
listed first and the element that
considers the least is listed at the last
a few tips for you on the term fat-free
or no added sugars does not mean calorie
free these food items may have many
calories as the regular versions
nutrients to get less off are nothing
but your saturated fat sodium and added
sugars nutrients that you should get
more of our dietary
fiber vitamin D calcium iron
and potassium what are
added sugars and how they are different
from Total sugars added sugars on the
nutritional facts label includes the
sugars that are added during the
processing of the foods such as sucrose
or dextrose Foods packaged as sweeteners
such as table sugar sugars from syrups
and honey and sugars from concentrated
fruit or vegetable juices
diets high in calories from added sugars
can make it challenging to meet your daily
recommended levels of important
nutrients while staying within your
calorie limits look at the ingredient
list try to avoid the foods that are added
as refined caloric sweeteners in the
first three to five ingredients so the
next time when you go grocery shopping
take some time to read these food labels
and understand them better before you
pick something for yourself healthy nutrition facts
