In today’s world, the variety of food products is enormous. Therefore, it is important not only to focus on appearance and advertising but also to carefully study the labels on the packaging. This will help make a conscious choice in favor of health. But how do you properly read food labels? Let’s find out.
Ingredients: The Key to Understanding the Product
The first thing to pay attention to when choosing food is the ingredient list. Manufacturers are required to list all the ingredients used in the product, starting with the one that is present in the largest quantity. The closer an ingredient is to the top of the list, the higher its content in the product. For example, if sugar is the first ingredient listed on a chocolate bar, this means that it contains more sugar than cocoa or other ingredients.
Beware: Preservatives and Flavorings
Special attention should be paid to components such as preservatives, flavorings, and flavor enhancers. Manufacturers often use additives labeled with an “E” index, which can be either safe or harmful to health. For instance, E621 is monosodium glutamate, a flavor enhancer that can sometimes cause allergic reactions and affect the nervous system. Products with a lot of artificial additives should be consumed with caution.
You should also watch for the presence of trans fats and hydrogenated oils, which are often found in processed foods. These components increase the level of “bad” cholesterol in the blood and contribute to the development of cardiovascular diseases.
Nutritional Value: Evaluating Calories and Nutrients
Another important element on the label is the nutritional information. This is usually provided per 100 grams of the product and includes calories, proteins, fats, carbohydrates, and sometimes vitamins and minerals.
Calorie and Macronutrient Ratio
Calorie content is a key indicator for those watching their weight. However, you shouldn’t rely solely on the number of calories. It is also important to consider the ratio of macronutrients. Foods high in protein (such as meat, fish, legumes) provide the body with the building blocks for cells, while carbohydrates are the main source of energy. However, an excess of carbohydrates, especially sugars, can lead to weight gain.
Fat and Fiber Content
Fats also deserve special attention. Labels often distinguish between saturated and unsaturated fats. Saturated fats (found in fatty meats or butter) raise cholesterol levels and should be consumed in moderation. Unsaturated fats (such as those found in nuts or olive oil) are considered healthier for the heart and blood vessels.
Some manufacturers also list the fiber content on the packaging—a vital component that supports gut health and promotes better digestion. The more fiber in the product, the healthier it is for the body.
Expiration Date and Storage Conditions
Equally important information on the label is the product’s expiration date. Ignoring it can have serious health consequences, especially for perishable foods such as meat, fish, and dairy products.
Expiration Date Marking
There are two types of markings: “use by” and “consume within.” The “use by” label indicates the last date the product can be safely consumed, applicable to products with a limited shelf life. “Consume within” means that the product retains its quality for a certain period after opening, provided the storage conditions are followed.
Storage Conditions
The storage conditions should also be clearly indicated. For example, frozen foods must be stored at -18°C, while certain products such as cheese or sausages require storage between 0°C and +4°C. Failure to follow these conditions can cause the product to spoil faster and increase the risk of food poisoning.
Moreover, the packaging should be airtight and free from visible damage. If the packaging is compromised, bacteria may enter, causing the product to spoil before its expiration date.
Remember, paying attention to the small details on the packaging ensures you get the most benefit and minimize health risks.