Learn to read the nutrition facts panel on Indian groceries. Decode serving sizes, daily values, and ingredients to understand what's really in your food.
1 Answer
To read the nutrition facts panel on Indian grocery items, focus on serving size, calories, total fat (especially saturated and trans fat), carbohydrates (including fiber and sugar), protein, and key micronutrients like sodium, calcium, and iron. Pay attention to % Daily Value (%DV) to understand how much of each nutrient a serving contributes to a daily diet.
Detailed Explanation:
Understanding the nutrition facts panel on Indian grocery items is crucial for making informed dietary choices. Here's a step-by-step guide:
Serving Size: Always start by checking the serving size. All the nutritional information provided on the panel is based on this amount. Be mindful of how many servings you're actually consuming, as eating more than one serving will multiply the calories and nutrients accordingly.
Calories: Calories indicate the total energy you get from one serving of the food. Use this number to manage your weight. A general guideline is that 40 calories is low, 100 calories is moderate, and 400 calories or more is high per serving.
Total Fat: This section shows the total fat content per serving. Pay close attention to saturated fat and trans fat. Saturated fats should be limited, and trans fats should be avoided as much as possible, as they can raise your LDL (bad) cholesterol levels. Look for healthier unsaturated fats like monounsaturated and polyunsaturated fats.
Cholesterol: Keep your cholesterol intake as low as possible.
Sodium: Many Indian foods can be high in sodium. Monitor your sodium intake, especially if you have high blood pressure. Aim for less than 2,300 milligrams of sodium per day.
Total Carbohydrate: This includes dietary fiber, total sugars, and added sugars. Fiber is beneficial for digestion and helps you feel full. Limit added sugars, as they contribute to empty calories. Look for products with higher fiber content.
Protein: Protein is essential for building and repairing tissues. Check the protein content to ensure you're getting enough, especially if you're vegetarian or vegan.
Vitamins and Minerals: The panel also lists key vitamins and minerals, such as vitamin D, calcium, iron, and potassium. These are important for overall health. Look for foods that are good sources of these nutrients.
% Daily Value (%DV): The %DV tells you how much of a nutrient in a serving of food contributes to a daily diet. A %DV of 5% or less is considered low, while 20% or more is considered high. Use this to determine if a food is a good source of a particular nutrient.
Pro Tip:
Be aware of hidden sources of sodium and sugar in common Indian ingredients like pickles, chutneys, and processed snacks. Always compare nutrition labels of different brands to choose the healthier option with lower sodium, sugar, and unhealthy fats.