SIMPLE TIPS TO READ FOOD LABELS

Here are some tips for reading and understanding food labeling so you can make informed choices about the products you are purchasing.

Nutrition Facts

Serving Size –ie 100 grams then needs to be divided by the whole package six so 500 grams means your portion size of 100 grams is 1/5 of the whole product.

Total Fat: pay particular attention to saturated fat low fat must be 3% or less per 100 grams try and avoid cancer causing trans fat all together. Daily requirement: 70 grams

Cholesterol: low doesn’t always mean low fat

Sugar: daily requirement 90 grams

Fibre: aim for at least 3 grams of fibre per 100 grams. Daily requirement 30 grams

Protein: daily average requirement 50 grams

Carbohydrates: daily average requirement 310 grams

Sodium: daily no more than 2300 mg

The Glycaemic Index (GI): is a ranking given to foods to describe how quickly the carbohydrate they contain is absorbed into the blood. Foods with high GI mean simple sugars are absorbed quickly into the blood where as low GI foods have the opposite effect.
Low GI Foods : keep blood sugar levels stable, provide energy for longer and help you feel fuller for longer.
Low GI Foods include: pasta, whole grain bread, beans, lentils, apples, apricots and oranges, cashews, chestnuts and pecans