Decoding the Nutrition Label to Lose Weight (Part 1)

If you have not pick up this habit, you might want to start doing now. This simple habit can help you save unnecessary calories, if you know exactly what to look for!

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Look for Serving Size

Serving size is definitely the first thing you want to look at on the food label. It is standardised to facilitate the comparison of similar foods, and are usually expressed in cups, pieces, grams or millilitres. 

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Try asking yourself how many servings will you consume, and work out the calories

Example:

If the label states 1 serving (1 piece) equates to 100 calories, and you are going to consume 2 pieces, then the resulting calories will be 200 calories.

Check the Calories

Calories tell consumers how much energy they will get from a serving of the food. Many Singaporeans tend to take in more calories than they required. Thus, this section is helpful for those who are managing their weight.

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There are usually 2 columns of calories values- 100 g and per serving.

Try:

• Using the 100 g column if you are comparing nutrients in similar food
• Using the per serving column, if you want to calculate how many calories you’re getting from the food

Take Note of the Negative Nutrients

Too much fat, saturated fat, trans- fat, cholesterol, sodium or sugar can increase the risk of various chronic diseases, such as diabetes, hypertension, and high blood cholesterol. It is best to look out for products that are low in these negative nutrients. 

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