How to read nutrition information labels

Many times we see the labels on the back of the products but we have no idea how to read them or what they mean, I am going to show you how to read these types of labels so that you have a better idea of ​​how it works

The first thing you have to look for is how many calories this measure the nutritional information or how much you have per 100gr

Here I show an example of a label where you can see that the information is based on a diet of 2000 calories, on average a diet has 1800 to 2000 calories, of course it depends on the size of the person and the lifestyle they carry , these calories are based on average people mostly men, in women the number is a little lower between 1500 and 1800 calories, also depediendo the size

Also highlight two important points in the reading of the nutritional information, in the upper corner you can see an asterisk *, which refers to daily values ​​and in the other red circle we can see in gr the amount of fat, protein or carbohydrate that contains the product

Below I show another type of nutritional information label, in this case we can see that it tells us the number of services contained in the package or that are necessary to reach a certain weight, in this case highlight in the upper part the size of the service indicated by the manufacturer, in this case usually includes some measure so that the customer knows how to measure the dose, followed by the amount of the service we can observe the equivalence in grams

In the middle part we can see a red box where we can see the calories contained in the product, in this case it would represent almost 10% of the diet based on 2000 calories. Below also highlighted we have the percentage that represents each clear quantity that based on 2000 calories is the world standard in nutrition information, if it is not specified on the label we should assume that it is based on 2000 calories

There are several types of nutritional information labels but basically all are read the same, one has to be aware of the number of calories they eat and especially how many calories come from fat and carbohydrate. We know a gram of fat equals 9 calories and a gram of carbohydrate is equivalent to 4 calories, the protein is practically insignificant since it only provides one calorie per gram and usually the average person does not ingest a lot of protein per day

In a label it is very important to observe the amount of fat you have, for example, a meal of 100 grams should have at most 4 grams of fat and only 1 gram of saturated or trans fat. On the other hand carbohydrates have a higher margin, we can consume up to 14 grams of carbohydrate for each meal of 100 grams, obviously based on the diet of 2000 calories mentioned above

As for the protein we can consume up to 2 grams of protein for each kilogram of weight we have, the recommended is one and everything that is in the range, many bodybuilders or athletes get to consume up to 4 grams of protein per kilogram of weight , I do not recommend doing this type of diet because they are working much more especially the kidneys. In conclusion, fats are the least necessary food to consume this because they are difficult to digest and their caloric intake is too high, carbohydrates are more tolerable because they only contribute 4 calories per gram consumed carbohydrate, some carbohydrates are more easy to digest than others. The protein only provides a calorie per gram, something insignificant in our diet.

While our intake is below 2000 calories we will have the tendency to lose weight, if the amount is greater we will go up in weight and if around 2000 calories we will maintain our weight. is another post show them in more detail how to calculate the amount of fat, carbohydrate or protein that we should consume according to body weight

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