Reading labels while buying packaged food products of any kind is essential for good health. Sapna Sarfare speaks to nutritionist to understand how to do that for living right.
If you are hungry, your brain just tells you to pick food and stuff it in your mouth. Recall how many times you did that without thinking of what you are eating? It seems we are slaves to eating but not to reading the thin line, which makes up processed food labels. The age is of living a long and healthy life without becoming slaves to diseases. This starts with choosing the right ingredients, reading the labels of packaged food and having the knowledge of the diet food around.
If you ask nutritionist & author of What’s for Lunch Rita Date regarding the mistakes committed while picking up packaged food, her answers are simple – most do not know of the marketing trick used by companies for selling products. “Food companies use slick packaging and false advertising lingo on their packages. You need to turn the package around and check the nutrition info.”
Prerna Gawade, Nutritionist at Gold’s Gym India, opines that healthy eating is not about strict diets or deprivation from food one likes. “On the contrary, it is about feeling good, having more energy, improving your looks, and stabilizing your mood. Good nutrition is thus very important throughout your life and to maintain a good nutritional balance, it is important to pick your food wisely.”
Therefore, naturally, one reads the labels of packaged foods before buying. “For example, a ‘ragi’ biscuit may look wholesome but when you examine the remaining ingredients, you realize that there is only 20% ragi and remaining ingredients are the same as other biscuits. Many preservatives are used keep products on the shelf longer. If you make any food at home, it does stay not too long but store bought packaged foods last for months and years,” Rita reveals.
When it comes to packaged foods, the things to consider, according to Rita, should check for fats, calories, sugar, chemicals and preservatives. “Check how many serving sizes are in the package. For example, the nutrition info will give you information for 100 grams but the entire packet may be 200 or 300 grams. Therefore, you would be actually getting 2-3 times the calories, fat, etc.”
Trying to find out the food items’ health value by reading the nutrient claims on packages is indeed the primary issue. “When visiting the grocery store, it’s difficult to take that extra minute to look at the labels. However, reading the label is the only way to know about your food. They are a good medium to compare one food item to another and then choose the one, which has the highest nutritive value,” Prerna admits.
One also needs to go further to check the diet food packets. Prerna divulges that companies advertise products with reduced fat/sodium labels, but it might be the contrary. “That means that the amount of fat or sodium has been reduced by 25% from the original product. They use such labels, as these products are very popular with people on diet. The low fat versions of the higher fat foods are often full/high of sugar or simple/refined carbs. In actuality, you are substituting one bad ingredient with another.”
Prerna further puts in, “Much like those foods that are low in fat, naturally sugary foods have seen an influx of ‘sugar-free’ options. Often, these are good options for diabetic or individuals with problems managing blood glucose levels. Sugar, like fat, adds many calories to products. As a result, these foods appeal to dieters. Diabetic options are often made with artificial sweeteners.”
Following certain signs or labels would not be a bad idea, as per Prerna’s views. “Apart from the serving size, the amount of calories provides with a measure of how much energy you get from a serving of the food. In percent daily value, you know what percentage of your recommended daily allowance the serving provides. We don’t get enough dietary fibre, vitamin & minerals in diets. Eating an adequate amount of these may improve health and help reduce the risk of some diseases.”
At the end of the day, it is all about how much of packaged food do you want in your food. The choice is entirely yours. Prerna feels packaged food items are an unhealthy but convenient option in this fast-paced life. “Full of chemical preservatives, salt & sugar to keep them fresh, studies has shown that they contribute to health conditions. So, focus on avoiding packaged & processed foods and opt for more fresh ingredients.”
Rita feels ideally packaged food should never be part of your life, “Try not to rely on packaged foods too often – save them for emergencies. Processed food has caused an obesity & health crisis in the US and now world over. We need to learn from these mistakes and not make processed foods part of our daily diet.”
