Still can't understand nutrition labels after eating so many packaged foods?

There are many types of packaged foods we enjoy in our daily lives, yet many people still feel confused by the baffling labels found on food packaging.

Terms like "sugar-free," "low-fat," and "low-sodium" often leave people feeling somewhat confused. Yet, how much do we really know about the vast array of foods we consume every day?

Today, Dr. Bao will combine Food Packaging Testing Agency Let me share some practical tips on how to decode nutrition labels on food packaging—and how to make smart, science-backed food choices, ensuring every bite you enjoy is both safe and reassuring.

Food Packaging Testing Agency Professionals consider the nutrition label to be, in essence, a "pass" for all packaged foods before they hit the market—it includes three key components: the nutrition facts panel, nutrition claims, and health claims. Food Packaging Testing Agency It seems that through nutrition labels, we can make informed and scientific choices about the foods we eat, based on their nutritional content.

So, Food Packaging Testing Agency Ensuring food safety is a critical safeguard, and understanding nutrition labels when consuming food is equally important—because eating wisely helps prevent being "tricked" into gaining weight.

• Identify the unit value carefully.

Nutrition labels may indicate values per 100 grams, 100 milliliters, or per serving, but can also be customized based on the product’s characteristics or recommended consumption amounts—for example, a single package, bag, box, stick, or can could all serve as one "serving."

So, when choosing food, make sure to carefully check the nutritional values and calculate the total energy and total nutrient content—this will help you avoid both overestimating and underestimating a food's nutritional benefits.

• Clearly understand the calorie value

To understand the calorie content, nutrition labels use KJ (kilojoules) as the unit. Since 1 kcal equals 4.18 kJ, you can convert the value shown on the nutrition label into "kcal" by dividing it by 4.18.

Generally, it's recommended that a person consume about 2,000 kcal per day; however, for those looking to lose weight, it’s necessary to reduce calorie intake appropriately.

• Focus on nutritional ingredients

According to the "General Rules for Prepackaged Food Labeling," food manufacturers are required to indicate the content of the "four core nutrients" on food labels—this is also part of the process of Food Packaging Testing Agency An essential part of conducting food packaging inspections.

When choosing food, make sure to pay attention to these four essential nutrients:

Proteins are essential components that make up all cells and tissues in the human body.

Fat is a fundamental component of the human body and serves as an energy-storage substance. Fats in food can be categorized into "good" and "bad" types: "good fats" refer to unsaturated fatty acids, while "bad fats" include saturated and trans fats.

Carbohydrates: They help keep you energized and are a crucial nutrient for the body.

Sodium is an essential inorganic element in the human body, closely linked to metabolic processes. Therefore, it’s important to pay special attention to your daily sodium intake.

As Food Packaging Testing Agency National enterprises ， While conducting Food Packaging Testing At the same time, they also conduct relevant tests to determine whether packaging affects the nutritional content of food.

• Check the Nutrient Reference Values (NRV)

The Nutrient Reference Value, short for "Nutrient Reference Values for China's Food Labels," is a reference standard specifically designed for food labeling, used to compare the levels of various nutrients in foods. It indicates the percentage of the daily recommended intake that a particular nutrient in the food represents. When making purchasing decisions, be sure to check the Nutrient Reference Values—it allows you to easily compare the nutritional profiles of similar food products.

For example, if your daily intake is 2,000 kcal (approximately 8,400 kJ), the recommended daily amounts of other nutrients would be:

Approximately: 60 30 grams of protein; 300 grams of carbohydrates; 1,400–1,500 milligrams of sodium

Less than or equal to: 60 Total fat: 20g; saturated fat: 20g; trans fat: 2g; sugar: 50g

Greater than or equal to: 25 Crucial dietary fiber

As the pace of modern life accelerates, packaged foods consumed by today’s people are becoming increasingly industrialized. Meanwhile, it has become common knowledge that most people rely on the labels on these products to gain essential nutritional information.

Have you already learned how to read food labels?