Nutrition labels look complicated, but if you want to lose weight, four quick checks are enough. With practice, you'll do it in 20 seconds in the supermarket aisle.
1. The serving size
All the numbers refer to the stated serving, not the whole package. A pack of cookies may say "130 kcal" for 4 cookies. If you eat the whole pack, multiply.
2. Calories per serving
Compare them with your daily budget. A 400 kcal snack is almost a meal for someone with 1,500 kcal a day.
3. Sugar and fat
- Added sugars: the less, the better. Many yogurts, cereals and "healthy" bars have plenty.
- Saturated fat and sodium: high numbers usually show up in chips, processed meats and frozen ready meals.
4. The ingredient list
Ingredients are listed by quantity. If sugar, syrup or oil is in the first three, the product is basically that. And a very long list, full of names you'd never use at home, usually means an ultra-processed product.
Watch the words on the front
"Whole grain", "fit", "light" and "zero" on the front of the package guarantee nothing. "Light" can mean less fat and more sugar. The back label tells the truth.
This content is for information only and doesn't replace advice from a doctor or dietitian.
