Look At The Label Before You

Look At The Label Before You

Look At The Label Before You

Why labelling is so much important in our routine life?

Nowadays all of us are more health conscious. To lead a healthy life, it’s important to know what we eat and what are the nutritions present in the food.

If you have a cereal based food for your breakfast which is rich in vitamins and minerals, you’ll be thinking that you had a healthy start in the morning. But, the reality is, you also had the sugar present in them along with those vitamins.

Just because a food has certain nutrients, it doesn’t declare that as a healthy one. Eating healthy means choosing different types of food throughout the day to get all the nutrients you need, such as vitamins, minerals, carbohydrates, fibre and yes even fat.

If you eat more sugar in your breakfast, you will compromise that sugar by avoiding or minimising sugar for that whole day. How will you know that? It’s only because of the food labels. On the food label, nutrients present in the food will be declared. So, we can choose a food based on that label information.

Label, not only provide the nutrient information but also it gives other details like ingredients, origin of the food and whether it is a veg or non veg product.


What does the label provides?

The food labels provide nutrition information which guides us to select the food based on our needs. It also helps you to develop healthy eating habits. Analyze it today and use it properly.


Serving Size

            The first part you see in the nutritional information is serving size which is located in top portion of the label. It is based on the amount of food that is eaten at one time. All the nutritional information present in the label is based on this serving size of food. Identical food products have same serving size, so that it would be easier for comparison. Serving size is mostly expressed in cups (volume) and weight (grams).


Serving per Pack or Container       

Serving per Pack or Container indicates how many serving the package contains. One package of food has one serving or more than that. If you eat or drink a full package, it means you will get more vitamins and minerals along with you’ll get more sugar, fat and calories which you might not want.



            Calories is the energy which comes from carbohydrates, fats and proteins in the food. Calories in the labels indicate that how much energy you will get from the food in one serving. It is expressed in numbers. Generally, 40 calories per serving is considered as low, 100 calories  per  serving is considered as moderate, 400 and above calories is considered as high.

All of us should know how much calories you want and how much calories you can get  from the food. To lead a healthy life we want to balance these calories.


Percent Daily Value (%DV)

The Percent Daily Value exhibits how much amount of nutrient you will get from eating one serving of food. If the label shows that food gives a 25% calcium, it means that 25% is for a person who follows the 2000 calories diet. Mostly, DV is based on  2000 calories diet. If you follow a more or less than that diet, it means you can still use a DV as a guide to know the nutrients present in that food is high or low. If the DV is 5% or less, the food has low nutrients. If it has a 20% or more, it means the nutrient level is high.

Use the %DV to compare food products (remember to make sure the serving size is the same) and to choose between the products. If you want the product that is high in nutrient, you want to get the product with more %DV and vice versa.



            Protein is a building block of our body. If you don’t take enough amount of carbohydrates and fat to your body, your body will take protein as a source of energy. It is expressed in grams. To maintain healthy muscles, bones and hand, we need 10 to 35% calories of proteins. Everyone should take a 0.8 grams of protein per kilogram of body weight.



Fat shows how much amount of calories of fat is in single serving of food. Fat is a essential nutrient for our body. It supplies energy to our body. It gives more energy than any other nutrients will give (9 grams per calories). There are different types of fats, Saturated and unsaturated fats. Saturated fats are solid at room temperature and gives a negative impact on our health. Unsaturated fats may actually lower the risk of some diseases and also raise good cholesterol while lowering bad cholesterol. Fat is usually measured in grams. A general rule for getting 30 % of calories is to check the label and choose the food that have less than 3 grams of fat for every 100 calories in a serving.



            Fibre is mainly needed to keep the digestive system healthy. It also contributes to other processes such as stabilising glucose and cholesterol levels. Best of all, fiber has no calories and it can help you feel full. So check the label and pick foods that have at least 3 grams of fiber per serving.



Food note

            All the label has some terms marked with a “*” symbol after the nutritive value on the food labels. It refers to the food note which specifies that some of the %DVs are based on a 2,000 calorie daily diet. A 2,000 calorie daily diet is often used as the basis for general nutrition advice. However, your Daily Values may be higher or lower depending on your calorie needs. Calorie needs vary according to age, gender, height, weight, and physical activity level.

Nutritive information on the labels can’t tell you what foods to eat, that’s your decision! But they can help you find foods that taste good and maintain your body healthy.

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