15 Items that you should check on the label before you buy food
To maintain a healthy diet, it is essential to know the origin of foods that We took it home. One way to learn more about the items we consume is to read the label. According to nutritionist Claudia Bastos de Oliveira of the Dr. Pop Clinic, reading the label helps to identify the presence of chemicals.
The following explains for you what each component of the label represents
Order of ingredients:
Reading the label helps to make the most nutritious and with the least chemical additives. identify the presence of chemicals
The parameter used to determine the order of the ingredients on the label is related to the amount of the substance present. "The list describes the ingredients in descending order, that is, the element in greater quantity for the smaller quantity", says Claudia.
For the nutritionist, it is important to look at the amount of sugars (carbohydrates), of sodium and presence of trans fats. So when looking at the label of a food you notice that the ingredients mentioned are among the first, try to look for a healthier option.
Portion (gr or ml)
Is the amount of food you should be consumed, considering a healthy diet. The indication of the energy value, carbohydrates, proteins, total fats (trans, saturated, monounsaturated), fiber and sodium refer to the portion indicated on the product packaging and not to the product as a whole.
the recommended daily value of the amount of energy and nutrients that the product presents in relation to a diet of 2,000 Kcal.
In industrialized products they are mainly presented in the form of sugar. They are used as energy source and, what is not used by the body will be stored in the form of fat. The main sources are roots and tubers (potatoes, cassava, yam, yam), rice, bread and pasta.
It is important to pay attention to the amount of sugars, sodium and trans fats. macronutrient responsible for the construction and maintenance of tissues, organs and cells.
These are the total of fats (of animal or vegetable origin) found in the food. They are also important sources of energy for the body and important in the absorption of vitamins A, D, E and K. It may appear on the label subdivided into trans, mono- and polyunsaturated fats (ômegas 3, 6, 9)
Saturated Fats or monounsaturated):
Originating from foods of animal origin like cheese, milk, yoghurt, meats;
They have hydrogenated fat as their raw material.
It promotes a good intestinal functioning, is mainly found in fruits, vegetables, vegetables, legumes and whole grains
It is found mainly in industrialized products like margarines, ice creams, When consumed in excess is related to elevated blood pressure. It is present in cooking salt and processed foods.
Types of food:
Food in natura
: These foods are obtained directly from plants or animals without having undergone any kind of alteration after leaving nature. Leaves, fruits and eggs are examples of in natura foods. Minimally processed foods:
These foods undergo minor changes after being removed from nature. Meat, packaged or flour-shaped grains, roots and pasteurized milk are some examples of these foods. Processed:
These are foods that get added salt or sugar to last longer. Processing is usually applied to fresh or minimally processed foods. Ultraprocessed: These foods were subjected to different processing techniques and received different ingredients, some of them exclusively used by the industry. Ultraprocessed foods go to the ready-to-eat market, such as biscuits, soft drinks, canned goods and fried foods.
Wasting food is not nothing. Since stored properly, some foods can have a long shelf life. A simple tip is to use plastic jars and bags for this purpose, but put a date tag on the packaging. It is a way to avoid forgetting food and it deteriorates over time, advises nutritionist Fernanda Brunacci, of Equilibrium Consultoria in Nutrition in Welfare, of São Paulo.
Nutritionist Roberta Stella has put together all the tricks to make the balance pointer go back to the normal without you starving: 1) No despair: Forget the very restrictive diets or that promise a great weight loss in a small period of time. 2) Start by keeping a diary of the food you eat every day.