If you want to make the best
everyday food choices first you have to learn how.
The first thing you have to learn is
how to read the nutrition panel on the food labels. It looks like this:
Servings per pack: 1
Serve Size 200 g |
||
Per
200g serve
|
Per
100g
|
|
Energy
Protein Fat Saturated fat Carbohydrate -total -sugar Sodium |
864kJ
8.2g 5.0g 2.0g
31.8g
27.8g 298mg |
432kJ
4.1g 2.5g 1.0g
15.9g
13.9g 149mg |
Ingredients: Full cream milk,
concentrated skim milk, skim milk, sugar, thickener, vegetable gums, mineral
salts, flavour
|
To make healthy food choices you
should look at how much carbohydrates, sugar and fat, especially saturated fat,
a serving contains. Then compare similar products and chose the one that
has the lowest fat value.
To work out carbohydrate exchanges,
look at how much total carbohydrate is in the food in the amount that you are
going to eat. One exchange is the amount of food that contains 15 grams of
total carbohydrate. Look at the amount of total carbohydrate in the per serve
column, then divide by 15. For example, the food shown above is equal to about
two exchanges because it has around 30 grams of total carbohydrate divided by
15 = 2 exchanges.
It is also helpful to
look at the ingredient list to work out whether or not the food is a healthy
choice. If fat (e.g. butter, cream, oil) or sugar (e.g. sugar, sucrose,
glucose) are listed first or second then the product may not be a good everyday
choice.
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