As a parent, ensuring your child’s nutritional well-being is crucial. One effective way to make informed choices is by deciphering food labels. Here’s a comprehensive guide to help you navigate food labels and promote healthy eating habits for your kids.
Key Components of Food Labels
1. Nutrition Facts Panel: This displays essential nutrients and their percentages.
2. Ingredient List: This lists ingredients in descending order of quantity.
3. Serving Size and Servings per Container: This helps to gauge portion sizes.
4. Daily Value (DV) Percentage: This shows the percentage of recommended daily intake.
Claims on Labels and their Meaning
1. Organic: When on a product label, this means that the ingredients used in formulating the product are grown without synthetic pesticides, herbicides, or fertilizers.
2. Non-GMO: This means that the product does not contain genetically modified organisms.
3. Whole Grain: A whole grain product contains entire grain kernel of a particular ingredient, which includes:
• Bran: The outer layer, high in fiber and antioxidants.
• Germ: The sprouting part, rich in healthy fats, vitamins, and minerals.
• Endosperm: The starchy middle layer, providing carbohydrates for energy.
When shopping for whole grain products, look for the following labels:
– “100% Whole Grain”
– “100% Whole Wheat”
– “Whole Grain Stamp” (a certification from the Whole Grains Council)
Whole grains are a nutritious and essential part of a balanced diet.
4. Low Fat/Sugar: A low fat/sugar product meets specific standards for reduced content. Some examples of low-fat and low-sugar products are:
Low-Fat Products
• Low-fat milk: 1% or 2% fat content
• Reduced-fat cheese: 20-30% less fat than regular cheese
• Lean meats: Chicken breast, turkey breast, or lean cuts of beef
• Low-fat yoghurt: 0-5% fat content
• Baked or grilled foods: Instead of fried foods
Low-Sugar Products
• Unsweetened applesauce: No added sugars
• Plain Greek yoghurt: No added sugars
• Whole grain cereals: Less than 8g of sugar per serving
• Canned fruits in water: No added sugars
• Infused water: Flavoured with fruits or herbs, no added sugars
Tips for Choosing Low-Fat and Low-Sugar Products
• Read labels carefully: Check the nutrition facts panel for fat and sugar content.
• Choose whole foods: Focus on whole, unprocessed foods like fruits, vegetables, and lean proteins.
• Be mindful of portion sizes: Even low-fat and low-sugar products can be high in calories if consumed in excess.
• Cook at home: Prepare meals at home using fresh ingredients to control the amount of fat and sugar that goes into your food.
5. Fortified: A product labeled ‘Fortified’ is enriched with essential nutrients.
Red Flags for Kids
Parents should avoid foods with labels containing the following:
1. High Sugar Content: Limit foods with added sugars for children.
2. Artificial Additives: Avoid artificial flavours, colours, and preservatives.
3. Saturated and Trans Fats: Opt for healthier fats. Healthier fats, also known as unsaturated fats, are essential for our bodies. Examples include avocados, olive oil, coconut oil, nuts and seeds, salmon, sardines, mackerel, walnuts, etc.
4. Excessive Sodium: Monitor the salt contents in foods. The American Academy of Pediatrics (AAP) recommends the following daily salt intake for children:
• Infants under 12 months: Less than 1 milligram (mg) per kilogram (kg) of body weight
• Children 1-3 years: 1-2 milligrams (mg) per kilogram (kg) of body weight
• Children 4-8 years: 1.2-1.5 milligrams (mg) per kilogram (kg) of body weight
• Children 9-13 years (girls): 1.5 milligrams (mg) per kilogram (kg) of body weight
• Children 9-13 years (boys): 1.7 milligrams (mg) per kilogram (kg) of body weight
• Children 14-18 years (girls): 1.5 milligrams (mg) per kilogram (kg) of body weight
• Children 14-18 years (boys): 1.7 milligrams (mg) per kilogram (kg) of body weight
Tips for Healthy Choices
1. Focus on Whole Foods: Prioritize fruits, vegetables, whole grains, lean proteins.
2. Check Serving Sizes: Be mindful of portion sizes.
3. Compare Labels: Choose products with better nutritional profiles.
4. Teach Label Literacy: Educate your child to make informed decisions.
A good knowledge of food labels will empower you and your child to make informed, healthy choices to support a healthier lifestyle.