Read and Use Nutrition Labels Examples of Recommended

Read and Use Nutrition Labels

Examples of Recommended Format of Nutrition Label Tabular format 1 7 2

Examples of Recommended Format of Nutrition Label Linear format (for small packages with total surface area of less than 200 cm 2) 3

Required Nutrients on Nutrition Labels n 1+7 (energy plus seven nutrients specified for labelling) – i. e. energy, protein, total fat, saturated fat, trans fat, carbohydrates, sugars and sodium. n Nutrient(s) involved in nutrition claim(s) (when the nutrition claim is on any type of fat, the amount of cholesterol must be declared as well). n For other nutrients, declaration is voluntary 4

Making Use of Nutrition Label Consumers can: n Compare the nutritional content among different foods for a healthier choice, e. g. choose food that is lower in fat, sodium (or salt) and sugars. n Understand the nutritional content of food and estimate their contribution to the overall diet. n To meet individual’s dietary needs. 5

Three Simple Steps to Read Nutrition Label

Three Simple Steps to Read Nutrition Label Step 1 n Take note of the reference amount of food being used in the nutrition label Step 2 n Read the energy and nutrient content together with the reference amount Step 3 n Refer to the percentage Nutrient Reference Value (%NRV), if available, to see if the food contains a lot or a little of energy or a nutrient in the food 7

Step 1: Take note of the reference amount of food being used in the nutrition label n Expressed as per 100 g (or per 100 m. L) of food 8

Step 1: Take note of the reference amount of food being used in the nutrition label n Expressed as per serving (the serving size (in g or m. L) and the no. of servings must be specified on the package) 9

Step 1: Take note of the reference amount of food being used in the nutrition label n Expressed as per package (if the package contains only a single serving ) 10

Step 2: Read the energy and nutrient content together with the reference amount A) Use nutrition label to compare between products B) Use nutrition label to calculate the amount of energy and nutrients you get from food 11

Step 2 A: Use nutrition label to compare between products n Products with nutritional content expresssed in the SAME reference amount (Partial) Nutrition label of Brand A biscuit (Partial) Nutrition label of Brand C biscuit If reference amount is the SAME, you CAN COMPARE between the products DIRECTLY 12

Step 2 A: Use nutrition label to compare between products n Products with nutritional content expresssed in DIFFERENT reference amounts (Partial) Nutrition label of Brand A biscuit (Partial) Nutrition label of Brand D biscuit If reference amounts are DIFFERENT, you CANNOT COMPARE between the products DIRECTLY 13

Step 2 A: Use nutrition label to compare between products n Products with nutritional content expresssed in DIFFERENT reference amounts 14

Step 2 B: Use nutrition label to calculate the amount of energy and nutrients you get from food n The more you eat, the more you get ¡ If you eat 1 serving of biscuit n ¡ Get 8 g of fat, 3. 5 g of saturated fat If you eat 2 servings of biscuit n Get 16 g of fat, 7 g of saturated fat 15

Step 2 B: Use nutrition label to calculate the amount of energy and nutrients you get from food n Energy and nutrient content expressed as per 100 g/m. L 16

Step 3: Refer to the percentage Nutrient Reference Value (%NRV), if available, to see if the food contains a lot or a little of energy or a nutrient in the food n %NRV is usually on a scale from 0% to 100%. 17

Step 3: Refer to the percentage Nutrient Reference Value (%NRV), if available, to see if the food contains a lot or a little of energy or a nutrient in the food n n For nutrients that needed to limit their intake ¡ E. g. total fat, saturated fat, sodium and sugars ¡ Look for foods that have lower %NRV Get enough of nutrients that are good for health ¡ E. g. dietary fibre ¡ Look for foods that have higher %NRV 18

Nutrition Label and Healthy Eating

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Principles of Healthy Eating n n n Choose a variety of food and eat cereals as the largest portion of food in every meal. Eat a lot of vegetables and fruit. Reduce the consumption of foodstuffs with high salt, fat and sugar content as well as those which are preserved. A daily fluid intake of 6 to 8 glasses (including clear soup, fruit juice and tea). Take meals regularly and in adequate amounts. (Source of information: Department of Health) 21

Nutrition Labelling is a Useful Tool for Practising Healthy Eating n Nutrition label and nutrition claim can help consumers choose healthier food in accordance with healthy eating principles and the Food Pyramid, e. g. ¡ ¡ ¡ Choose biscuits lower in fat and sodium (or salt) Choose dairy products lower in fat Choose beverages lower in sugars 22

Nutrients that Needed to Limit their Intake For a 2000 -kcal diet, the daily limit should be: Getting too much affects heart health and Saturated increases the risk of overweight and fat obesity. 60 g* Trans fat 2. 2 g* Total fat 20 g* 1 tablespoon of oil provides about 14 g of fat. * Individual intake amounts may be higher or lower depending on energy requirements. 23

Nutrients that Needed to Limit their Intake For a 2000 -kcal diet, the daily limit should be: Sugars Sodium Getting too much 50 g* increases the risk of overweight and obesity. Getting too much 2000 increases the risk of mg high blood pressure. 1 cube / 1 teaspoon of sugars provides about 5 g of sugars. 1 teaspoon of salt (about 5 g) provides about 2000 mg of sodium. * Individual intake amounts may be higher or lower depending on energy requirements. 24

Nutrients that Needed to Have Appropriate Amount For a 2000 -kcal diet, the daily amount should be around: Protein 60 g* Carbohydrates 300 g* * Individual intake amounts may be higher or lower depending on energy requirements. 25

Intake of Other Nutrients For an average adult, try to set the daily amount of about: Dietary fibre Facilitates proper bowel function, lowering of blood cholesterol level and weight management. 25 g Calcium Promotes bone and teeth health. 800 mg Vitamin C Prevents scurvy and promotes wound healing. 100 mg Cholesterol High blood cholesterol is a risk factor for heart diseases. ≤ 300 mg 26

Use Nutrition Labels to Choose “ 3 Low” Prepackaged Food

How to Choose “ 3 Low” Prepackaged Food “ 3 Low”--- Low fat, Low sodium (or Low salt), Low sugars 1. Use nutrition claim as a quick screening tool; and 2. Take three simple steps to read nutrition label, and choose food lower in fat, sodium and sugars 28

How to Choose “ 3 Low” Prepackaged Food The words below are considered as synonyms for nutrition claims, they may help you choose food with low/free fat, sodium or sugars: Claim Meaning of Claim Free; No; Zero; Without; Does not contain Insignificant amount of a particular nutrient found in the food Very low; Extremely low; Super low This category of claim applies to sodium only, meaning a very small amount of sodium found in the food Low; Little; Low source; Few; Contains a small amount of A small amount of nutrient found in the food 29

How to Choose “ 3 Low” Prepackaged Food Three Simple Steps to Read Nutrition Label Step 1 n Take note of the reference amount of food being used in the nutrition label Step 2 n Read and compare the nutritional content Step 3 n Refer to the percentage Nutrient Reference Value (%NRV) (If available) 30