Food product labels, in addition to specifying the product name, price, and various details, must also include nutritional information. If we know the correct way to read food labels, it can lead to better health care in another way. General nutritional information usually includes:
- Information on various nutrients in the food product based on the recommended daily energy intake, which for the average person should not exceed about 2,000 calories per day. However, in reality, each person has different energy needs depending on factors such as gender, age, weight, height, metabolism rate, and daily activities, among others.
- List of ingredients/components contained in the product, along with approximate proportions. Those who want to reduce fat, carbohydrates, and others can check this information. The list of ingredients is arranged from the highest to the lowest quantity.
Ways to read product labels can be categorized according to the health care needs of each consumer as follows:
- Weight control It is recommended to check the nutrition label by choosing products that provide lower energy compared to other products in the same category or consider the recommended daily intake amount.
- Avoiding fat or for those who want to control fat intake It is recommended to focus on reading the nutrition label section showing nutritional values. Fat content should not exceed 20 grams per serving, and saturated fat should not exceed 5% per serving because saturated fat is a major cause of cardiovascular diseases.
- Vitamin and mineral content You should look at the amount present compared to the recommended daily intake per serving or per product package. It is recommended to choose a variety of foods that contain complete vitamins and minerals for good health.
- Sugar control This is very important for diabetic patients, who should consume no more than 70 grams of carbohydrates per meal, and the total sugar intake should not exceed 24 grams per day.
- Sodium control To prevent blood pressure problems, read product labels that specify sodium content and avoid consuming more than 100 milligrams or 5% per serving. If a product has high sodium content, it is recommended to reduce the amount consumed.
- Dietary fiber This information is usually found in foods high in fiber. The nutrition label will specify the amount of dietary fiber. It is recommended to choose foods with fiber content greater than 20% of the recommended daily intake per serving, or to consume at least 25 grams of fiber per day.
When we know how to read product labels correctly, it helps us choose products suitable for our health. We must also check the production or expiration date. We should carefully read product labels before deciding to purchase any food product, especially for those with health problems or chronic diseases. Thoroughly reading product labels helps control nutrient intake appropriately according to existing health issues, which can also aid in achieving better treatment outcomes.
Dr. Thitiwut Hu
General Practice Specialist
Health Promotion Center, Phyathai Nawamin Hospital
