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Choose Wisely- Read Labels

September 22, 2016

 

You can make a difference in your family's health just by being a more well informed shopper. Learn to choose healthier products for your family by reading the Nutrition Information Panel.

Have a look at a mock Nutrition Information Panel (NIP) from the Health Promotion Board (HPB) below. I have highlighted the values in yellow for you to take note of while choosing a healthier product. 

Sharing a few good tips about reading the NIP:

1. Do not be fooled by the values in the 'Per Serve' column. Take note of the total number of serves there are in the product. For example a biscuit contains 2g of fat per serve, if you have a bowl of it, you will have consumed more than 10g of fat at a go!

2. Avoid products that are high in calories, saturated fat, trans fat, cholesterol, sugar and sodium. 

3. Choose a healthier product by comparing nutrient values in the '100g per serve' column.

4. Look for the Healthier Choice logo. Products awarded this logo by the HPB is a healthier product within the category.

 

If you are into details and wanting to watch your diet closely, have a look at the HPB definitions below.

Low in carbohydrate:

 ≤ 10g carbohydrate per 100g, or  ≤ 2g carbohydrate per serving .

 Low in Sugar:

≤ 5 g sugars per 100g, or 2.5g sugars per 100ml+, or ≤ 2g sugars per serving+  

Low in fat:

≤ 3g fat per 100g, or ≤ 1.5g fat per 100ml

Low in salt:

 ≤ 120mg sodium per 100g

High in dietary fibre:

-   ≥ 4 g per serving, or  ≥ 3 g per 100 kcal, or  ≥ 6 g per 100 g, or  ≥ 6 g per 100 ml 

Good source of protein:

≥ 10g of protein per 100g, or ≥ 5g of protein per 100ml, or ≥ 10g of protein per serving.
 

If you have a specific dietary restriction/concern, or if you are simply confused with how to choose healthier products for you and family, book an appointment with me.  An hour personalized shopping session with help you understand more about making healthier and better choices for your family.  #smartshopping #shophealthy 

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