Ever flipped over a bottle of supplements or a bag of chips and felt like that the label is written in some alien language with words far beyond your realm of comprehension? Well, you’re not the only one. The way information (texts and numbers) is presented has a tendency to come across as confusing, rather than helpful. People only read things like manufacturing date and expiry, and don’t understand what the rest of it really means. In fact, 66% adolescents in a study thought nutrition labels were too complicated to understand. Maybe you’d be one of these people too. But, right after this blog, your confusion will turn into confidence.
Use this blog as a guide to making sense of food and nutrition charts in a way that doesn’t involve
Why should one read nutrition fact on the label?
It’s imperative that one finds out what’s inside the bottle of supplements or nutraceuticals, even before you pick it off a shelf, take it from a friend or buying online. Be it your conventional capsules, or a protein powder, or even while picking up a snack from your convenience store, reading food labels is key.
It allows you to see exactly what nutrients you’re getting, helps avoid ingredients that you believe isn’t suitable for you, or you don’t agree with consuming them at large & ensure that the supplement you’re consuming is 100% pure, safe for daily consumption and worth every penny. It helps us make smarter food choices so we can prevent health conditions, like even obesity.
All foods have a detailed out nutritional chart or table, that are governed by a statutory body called the Food Safety and Standards Authority of India, also known as the FSSAI. This body sets science backed mandates and regulations for manufacturing, distribution & storage.
Things you will find on a label
Whether you’re looking at a nutritional fact label on your bag of chips or the supplement fact table on your tube or bottle of vitamins, regulations demand that what goes into making the product, is written on the label, like:
- What's in it
- How much of it is in it
- What is it made of
- Nutritional information
And now the main event –
How to read the label
1. Nutritional information table:
This is the most important thing to look for in the label. The serving size in the list tells you how much of a certain product/ingredient makes up for a single serving.
2. Nutritional Value:
Look at the nutrients and daily value of each nutrient that’s listed. For example Vitamin C. You need to see the dosage that the supplement provides you with and how much that dosage fulfils your daily RDA (Required Daily Allowance). If the said supplement contains 40mg Vitamin C, and it says that it fulfils 60% of your RDA, that means you’re getting more than half of your daily Vitamin C.
3. Ingredients list:
Look what's in the product apart from the main ingredient that it promises. This includes filters, sweeteners or allergens. You need to keep an eye out for ingredients your body is sensitive to, like, gluten, soy or even dairy.
4. Calories:
The nutrition facts label will always show the number of calories per serving, that’s how it helps you track the energy intake and maintain the balance in your diet
5. Quality seals:
These gives consumers extra reassurance that the ingredients and items on the label is what you’re getting, and that they’re tested by independent or 3rd parties for potency of the products.
6. Expiry dates:
Expiry dates on nutritional labels are of the utmost importance, to ensure food safety and maintain its quality. Expiry dates indicate till how long a certain supplement or food can be considered as safe for consumption. Consuming post expiry supplements or foods can cause health issues and can even increase the risk of health concerns.
Conclusion:
It's important to know how to read nutrition labels so we can be smarter about selecting foods and snacks. There are also a few practical tips that help you be mindful: Don’t let fancy packaging fool you. A sleek design doesn’t mean a high-quality product. Stick to the serving size on the label. More is not always better, and too much can be harmful. Talk to your doctor or a registered dietitian if you’re unsure about which supplements are right for you. Supplements are just ‘supplements’, not food.
FAQ’s:
1. How to read a supplement label?
Reading labels doesn’t have to be complicated once you start understanding serving sizes and nutrients. Always check for %RDA. Ingredients (incase you’re allergic to any). Quality seals are a big win, since it gives you a peace of mind about the quality and authenticity. You don’t have to be a scientist or doctor make sense of a food or supplement label, just take it step by step and you’ll feel confident in your choices.
2. What are the 10 rules for reading a nutritional label?
Lets start things off with a small activity. Take out a supplement bottle that’s readily available to you, make a list of these things and start check it off one by one:
1. Check the serving size first – usage is largely dependent on this.
2. Note the calories (especially if it is your meal replacement)
3. Gauge nutrient amounts by looking at the %RDA
4. Read through the ingredients list – the lesser the better
5. Keep a close eye on the added sugar
6. High sodium levels are a red flag, tread carefully.
7. Watch out for allergens. Assuming that the said supplement is safe is not enough.
8. Quality seals are an absolute necessity. They are the proof of purity & authenticity.
9. Check the expiration date
10. Make sure the product is actually fit for your nutritional goals, don’t let marketing gimmicks fool you.
3. What is the 5/20 rule on food labels?
This is the easiest trick in the book to assess how much nutrient is actually in the supplement. 5% RDA means that its low in that particular nutrient & 20% RDA means its high
4. What does USP or NSF on a supplement label mean
If you have ever noticed a USP or NSF logo on any food item or supplement, mind that its there for a reason. They mean that they’re tested by an independent organization for accuracy in labelling & purity. If you ever doubt a products, check out for these labels.
5. What 4 things are mandatory on food labels?
It’s mandatory that the label of food or supplement include these:
- Name of the food product
- List of ingredients
- Nutrition facts or nutritional information
- Manufacturers details and FSSAI license number