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Reading labels


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Reading labels.

By Clare Dix. http://www.nourishmentdietetics.wordpress.com
Reading nutritional labels can be confusing, frustrating and downright annoying.

So to help you here’s a few tips:

The fewer ingredients on the list the better, this normally means less additives and preservatives

Look in the per 100g column for these values:
Less than 3g saturated fat
Less than 15g sugars
Less than 120mg Sodium
If your looking for higher fibre foods look in the per serve column for more than 3g of fibre per serve.
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Here are some alternative names that fat, sugar and salt sometimes go by, if these are in the first three items listed in the ingredients then it might be worth looking for a healthier alternative.

Continue reading here…

About the author.
Nourishment dietetics is owned and run by Clare Dix, a Brisbane based Accredited Practising Dietitian. Nourishment dietetics provides nutritional advice to help you reach your health and fitness goals.

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6 Comments on “Reading labels”

  1. tgreen
    August 4, 2013 at 3:51 pm #

    Saturated fat is not as bad as we are made to believe it is. Butter and coconut oil (good quality that is) are actually quite good for your health.

    • August 4, 2013 at 3:56 pm #

      I agree. Especially with coconut oil. It’s trans fats and hydrogenated oils that are causing the harm. I believe the author is just letting us know of the sneaky ways manufacturers hide things using labelling terms.

      • August 4, 2013 at 6:42 pm #

        I agree with both of you. And food tends to taste nicer with butter than the polyunsaturates such as margarine, canola etc anyway.

        Any true and accurate information that helps us to more accurately identify what’s in our food is a good thing. At least we can then make an informed decision to accept it or not.

        The figure of 15g of sugar per 100g of food is quite high for anything I’d eat, though that depends on the type of sugar. Glucose, maltose and dextrose (basically the same thing but different molecular lengths) are quite different in effect than fructose and sucrose (table sugar that comprises 1 part glucose:1 part fructose). That’s where confusion can arise. Glucose is our fuel; fructose is not, and should only be eaten in small doses and with its fibre packaging (whole fruit, not just juice). I’ve almost cut fructose out of my diet, except a bit of fruit for breakfast, and it’s done wonders.

      • August 4, 2013 at 7:21 pm #

        Good to see.
        I haven’t yet. However i have lowered it though.
        I find honey to bee a great sweetener (see what I did there 😉)

  2. August 4, 2013 at 9:50 pm #

    Boom-tish!

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