HOW TO READ FOOD LABELS: ADVICE FROM A NUTRITIONIST

Knowing how to read a food label means investing in your health. To choose the right products at the supermarket, it is essential to understand what is contained in the foods we eat. The nutritional biologist Valentina Galiazzo guides us step by step to decipher the packaging with a trained eye.

1. The order of ingredients: a key indicator

Ingredients are always listed in descending order of quantity. First reflex: compare brands. For example, prefer a spread in which hazelnut comes first rather than sugar. A good product highlights its main ingredient, not additives or hidden sugars.

2. Fewer additives = better product

Additives (codes E100 to E2000 or chemical names) are common in ultra-processed products. The fewer the better. Aspartame, glutamate, colorings: learn to spot them to make informed choices.

3. How to read the nutritional table

It tells you, per 100g, the energy value (kcal), fats, carbohydrates, proteins and salt. The best choices? Products low in saturated fats, simple sugars and salt, but high in fiber if possible.

4. Carbohydrates “including sugars”: watch out for the pitfalls

This statement reveals the quantity of simple sugars contained in the product. These empty calories provide no nutritional benefit and cause blood sugar spikes. The fewer the better.

5. Fats (including saturated): what should you watch out for?

Saturated fats mainly come from foods of animal origin. Their excess can harm cardiovascular health. Guidelines recommend not exceeding 10% of daily energy intake in the form of saturated fat.

6. The mention “salt”: an indicator not to be neglected

Salt is often present even in sweet or unsuspected foods. Limit prepared meals, which contain much more than a homemade dish.

7. Marketing slogans: remain critical

Claims like “rich in protein” or “gluten-free” are sometimes misleading. A dried fruit bar naturally contains protein: no need to mention it. A naturally gluten-free product (e.g. fruit juice) does not need this label.

8. Non-obligatory information to monitor

Some products such as raw milk cheeses do not always display this information. For children, it is best to avoid short-ripened, unpasteurized cheeses. Do not hesitate to ask the seller for details.

9. Golden rule: the less, the better

In summary, the shorter the ingredient list, the more natural the product. A raw or minimally processed food is always preferred for a healthy and balanced diet.

📌 In conclusion

Read, compare, analyze. The label is your ally in eating better, avoiding the pitfalls of the food industry and making the right choices for your daily well-being.

👉 Source : Read the original article on La Cucina Italiana