Read and Use Nutrition Labels

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Read and Use Nutrition Labels
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Examples of Recommended Format of Nutrition Label
Tabular format
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Examples of Recommended Format of Nutrition Label
Linear format (for small packages with total
surface area of less than 200 cm2)
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Required Nutrients on Nutrition Labels

• 17 (energy plus seven nutrients specified for
  labelling) i.e. energy, protein, total fat,
  saturated fat, trans fat, carbohydrates, sugars
  and sodium.
• Nutrient(s) involved in nutrition claim(s) (when
  the nutrition claim is on any type of fat, the
  amount of cholesterol must be declared as well).
• For other nutrients, declaration is voluntary

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Making Use of Nutrition Label

• Consumers can
• Compare the nutritional content among different
  foods for a healthier choice, e.g. choose food
  that is lower in fat, sodium (or salt) and
  sugars.
• Understand the nutritional content of food and
  estimate their contribution to the overall diet.
• To meet individuals dietary needs.

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Three Simple Steps to Read Nutrition Label
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Three Simple Steps to Read Nutrition Label

• Step 1 
• Take note of the reference amount of food being
  used in the nutrition label
• Step 2 
• Read the energy and nutrient content together
  with the reference amount
• Step 3 
• Refer to the percentage Nutrient Reference Value
  (NRV), if available, to see if the food contains
  a lot or a little of energy or a nutrient in the
  food

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Step 1 Take note of the reference amount of
food being used in the nutrition label

• Expressed as per 100 g (or per 100 mL) of food

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Step 1 Take note of the reference amount of
food being used in the nutrition label

• Expressed as per serving (the serving size (in g
  or mL) and the no. of servings must be specified
  on the package)

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Step 1 Take note of the reference amount of
food being used in the nutrition label

• Expressed as per package (if the package contains
  only a single serving )

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Step 2Read the energy and nutrient content
together with the reference amount

1. Use nutrition label to compare between products
2. Use nutrition label to calculate the amount of
   energy and nutrients you get from food

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Step 2AUse nutrition label to compare between
products

• Products with nutritional content expresssed in
  the SAME reference amount

If reference amount is the SAME, you CAN COMPARE
between the products DIRECTLY
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Step 2AUse nutrition label to compare between
products

• Products with nutritional content expresssed in
  DIFFERENT reference amounts

If reference amounts are DIFFERENT, you CANNOT
COMPARE between the products DIRECTLY
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Step 2AUse nutrition label to compare between
products

• Products with nutritional content expresssed in
  DIFFERENT reference amounts

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Step 2BUse nutrition label to calculate the
amount of energy and nutrients you get from food

• The more you eat, the more you get
• If you eat 1 serving of biscuit
• Get 8 g of fat, 3.5 g of saturated fat
• If you eat 2 servings of biscuit
• Get 16 g of fat, 7 g of saturated fat

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Step 2BUse nutrition label to calculate the
amount of energy and nutrients you get from food

• Energy and nutrient content expressed as per 100
  g/mL

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Step 3 Refer to the percentage Nutrient
Reference Value (NRV), if available, to see if
the food contains a lot or a little of energy or
a nutrient in the food

• NRV is usually on a scale from 0 to 100.

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Step 3 Refer to the percentage Nutrient
Reference Value (NRV), if available, to see if
the food contains a lot or a little of energy or
a nutrient in the food

• For nutrients that needed to limit their intake
• E.g. total fat, saturated fat, sodium and sugars
• Look for foods that have lower NRV
• Get enough of nutrients that are good for health
• E.g. dietary fibre
• Look for foods that have higher NRV

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Nutrition Label and Healthy Eating
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(No Transcript)
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Principles of Healthy Eating

• Choose a variety of food and eat cereals as the
  largest portion of food in every meal.
• Eat a lot of vegetables and fruit.
• Reduce the consumption of foodstuffs with high
  salt, fat and sugar content as well as those
  which are preserved.
• A daily fluid intake of 6 to 8 glasses (including
  clear soup, fruit juice and tea).
• Take meals regularly and in adequate amounts.
• (Source of information Department of Health)

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Nutrition Labelling is a Useful Tool for
Practising Healthy Eating

• Nutrition label and nutrition claim can help
  consumers choose healthier food in accordance
  with healthy eating principles and the Food
  Pyramid, e.g.
• Choose biscuits lower in fat and sodium (or salt)
• Choose dairy products lower in fat
• Choose beverages lower in sugars

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Nutrients that Needed to Limit their Intake
For a 2000-kcal diet, the daily limit should be
Total fat Getting too much affects heart health and increases the risk of overweight and obesity. ? 60 g
Saturated fat Getting too much affects heart health and increases the risk of overweight and obesity. ? 20 g
Trans fat Getting too much affects heart health and increases the risk of overweight and obesity. ? 2.2 g
1 tablespoon of oil provides about 14 g of fat.
Individual intake amounts may be higher or
lower depending on energy requirements.
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Nutrients that Needed to Limit their Intake
For a 2000-kcal diet, the daily limit should be
Sugars Getting too much increases the risk of overweight and obesity. ? 50 g
Sodium Getting too much increases the risk of high blood pressure. ? 2000 mg
1 cube / 1 teaspoon of sugars provides about 5
g of sugars.
1 teaspoon of salt (about 5 g) provides about
2000 mg of sodium.
Individual intake amounts may be higher or
lower depending on energy requirements.
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Nutrients that Needed to Have Appropriate Amount
For a 2000-kcal diet, the daily amount should be
around
Protein 60 g
Carbohydrates 300 g
Individual intake amounts may be higher or
lower depending on energy requirements.
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Intake of Other Nutrients
For an average adult, try to set the daily amount
of about
Dietary fibre Facilitates proper bowel function, lowering of blood cholesterol level and weight management. ? 25 g
Calcium Promotes bone and teeth health. ? 800 mg
Vitamin C Prevents scurvy and promotes wound healing. ? 100 mg
Cholesterol High blood cholesterol is a risk factor for heart diseases. 300 mg
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Use Nutrition Labels to Choose 3 Low
Prepackaged Food
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How to Choose 3 Low Prepackaged Food

• 3 Low--- Low fat, Low sodium (or Low salt),
• Low sugars
• Use nutrition claim as a quick screening tool
  and
• Take three simple steps to read nutrition label,
  and choose food lower in fat, sodium and sugars

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How to Choose 3 Low Prepackaged Food
The words below are considered as synonyms for
nutrition claims, they may help you choose food
with low/free fat, sodium or sugars
Claim Meaning of Claim
Free No Zero Without Does not contain Insignificant amount of a particular nutrient found in the food
Very low Extremely low Super low This category of claim applies to sodium only, meaning a very small amount of sodium found in the food
Low Little Low source Few Contains a small amount of A small amount of nutrient found in the food
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How to Choose 3 Low Prepackaged Food

• Three Simple Steps to Read Nutrition Label
• Step 1 
• Take note of the reference amount of food being
  used in the nutrition label
• Step 2 
• Read and compare the nutritional content
• Step 3 
• Refer to the percentage Nutrient Reference Value
  (NRV) (If available)

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How to Choose 3 Low Prepackaged Food Example 1
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How to Choose 3 Low Prepackaged Food Example 2
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How to Choose 3 Low Prepackaged Food Example 3
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