Transcript Read and Use Nutrition Labels

Read and Use Nutrition Labels
Examples of Recommended
Format of Nutrition Label
Tabular format
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Examples of Recommended
Format of Nutrition Label
Linear format
(for small packages with total surface area of less than 200 cm2)
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Required Nutrients on Nutrition Labels

1+7 (energy plus seven nutrients specified
for labelling) –
i.e. energy, protein, total fat, saturated fat,
trans fat, carbohydrates, sugars and
sodium.

Nutrient(s) involved in nutrition claim(s)
(when the nutrition claim is on any type of fat,
the amount of cholesterol must be declared as
well).

For other nutrients, declaration is voluntary
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Making Use of Nutrition Label
Consumers can:

Compare the nutritional content among
different foods for a healthier choice, e.g.
choose food that is lower in fat, sodium (or
salt) and sugars.

Understand the nutritional content of food
and estimate their contribution to the overall
diet.
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To meet individual’s dietary needs.
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Three Simple Steps to Read
Nutrition Label
Three Simple Steps to Read
Nutrition Label
Step 1
 Take note of the reference amount of food
being used in the nutrition label
Step 2
 Read the energy and nutrient content together
with the reference amount
Step 3
 Refer to the percentage Nutrient Reference
Value (%NRV), if available, to see if the food
contains a lot or a little of energy or a nutrient in
the food
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Step 1:
Take note of the reference amount of food
being used in the nutrition label

Expressed as
per 100 g (or
per 100 mL)
of food
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Step 1:
Take note of the reference amount of food
being used in the nutrition label

Expressed as per serving (the serving size (in g or
mL) and the no. of servings must be specified on
the package)
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Step 1:
Take note of the reference amount of food
being used in the nutrition label

Expressed as per package (if the package
contains only a single serving )
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Step 2:
Read the energy and nutrient content
together with the reference amount
A)
Use nutrition label to compare
between products
B)
Use nutrition label to calculate the
amount of energy and nutrients you
get from food
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Step 2A:
Use nutrition label to
compare between products

Products with nutritional content expresssed in
the SAME reference amount
(Partial) Nutrition label of Brand A biscuit
(Partial) Nutrition label of Brand C biscuit
If reference amount is the SAME, you CAN COMPARE
between the products DIRECTLY
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Step 2A:
Use nutrition label to
compare between products

Products with nutritional content expresssed in
DIFFERENT reference amounts
(Partial) Nutrition label of Brand A biscuit
(Partial) Nutrition label of Brand D biscuit
If reference amounts are DIFFERENT, you CANNOT
COMPARE between the products DIRECTLY
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Step 2A:
Use nutrition label to
compare between products

Products with nutritional content expresssed in
DIFFERENT reference amounts
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Step 2B:
Use nutrition label to calculate the amount of
energy and nutrients you get from food

The more you eat, the more you get

If you eat 1 serving of biscuit


Get 8 g of fat, 3.5 g of saturated fat
If you eat 2 servings of biscuit

Get 16 g of fat, 7 g of saturated fat
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Step 2B:
Use nutrition label to calculate the amount of
energy and nutrients you get from food

Energy and nutrient content expressed as per 100 g/mL
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Step 3: Refer to the percentage Nutrient Reference
Value (%NRV), if available, to see if the food contains
a lot or a little of energy or a nutrient in the food

%NRV is usually on a scale from 0% to 100%.
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Step 3: Refer to the percentage Nutrient Reference
Value (%NRV), if available, to see if the food contains
a lot or a little of energy or a nutrient in the food


For nutrients that needed to limit their intake

E.g. total fat, saturated fat, sodium and sugars

Look for foods that have lower %NRV
Get enough of nutrients that are good for health

E.g. dietary fibre

Look for foods that have higher %NRV
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Nutrition Label and Healthy Eating
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Principles of Healthy Eating

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Choose a variety of food and eat cereals as
the largest portion of food in every meal.
Eat a lot of vegetables and fruit.
Reduce the consumption of foodstuffs with
high salt, fat and sugar content as well as
those which are preserved.
A daily fluid intake of 6 to 8 glasses
(including clear soup, fruit juice and tea).
Take meals regularly and in adequate
amounts.
(Source of information: Department of Health)
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Nutrition Labelling is a Useful Tool
for Practising Healthy Eating

Nutrition label and nutrition claim can
help consumers choose healthier food in
accordance with healthy eating principles
and the Food Pyramid, e.g.

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Choose biscuits lower in fat and sodium (or
salt)
Choose dairy products lower in fat
Choose beverages lower in sugars
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Nutrients that Needed to
Limit their Intake
For a 2000-kcal diet, the daily limit should be:
Total fat
Saturated
fat
 60 g*
Getting too much
affects heart
health and
increases the risk
of overweight and
obesity.
 20 g*
 2.2 g*
Trans fat
1 tablespoon of
oil provides
about 14 g of fat.
* Individual intake amounts may be higher or lower depending on energy
requirements.
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Nutrients that Needed to
Limit their Intake
For a 2000-kcal diet, the daily limit should be:
Sugars
Sodium
Getting too much
increases the risk of
overweight and
obesity.
 50 g*
Getting too much
 2000
increases the risk of
mg
high blood pressure.
1 cube / 1 teaspoon of
sugars provides about
5 g of sugars.
1 teaspoon of salt
(about 5 g) provides about
2000 mg of sodium.
* Individual intake amounts may be higher or lower depending on energy
requirements.
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Nutrients that Needed to
Have Appropriate Amount
For a 2000-kcal diet, the daily amount
should be around:
Protein
60 g*
Carbohydrates
300 g*
* Individual intake amounts may be higher or lower
depending on energy requirements.
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Intake of Other Nutrients
For an average adult, try to set the daily amount
of about:
Dietary fibre Facilitates proper bowel function,
lowering of blood cholesterol
level and weight management.
 25 g
Calcium
Promotes bone and teeth health.
 800 mg
Vitamin C
Prevents scurvy and promotes
wound healing.
 100 mg
Cholesterol
High blood cholesterol is a risk
factor for heart diseases.
≤ 300 mg
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Use Nutrition Labels to Choose
“3 Low” Prepackaged Food
How to Choose “3 Low”
Prepackaged Food
“3 Low”--- Low fat, Low sodium (or Low salt),
Low sugars
1.
Use nutrition claim as a quick screening tool;
and
2.
Take three simple steps to read nutrition label,
and choose food lower in fat, sodium and sugars
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How to Choose “3 Low”
Prepackaged Food
The words below are considered as synonyms for nutrition
claims, they may help you choose food with low/free fat,
sodium or sugars:
Claim
Meaning of Claim
Free; No; Zero; Without;
Does not contain
Insignificant amount of a particular
nutrient found in the food
Very low; Extremely low;
Super low
This category of claim applies to
sodium only, meaning a very small
amount of sodium found in the food
Low; Little; Low source; Few;
Contains a small amount of
A small amount of nutrient found in
the food
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How to Choose “3 Low”
Prepackaged Food
Three Simple Steps to Read Nutrition Label
Step 1
 Take note of the reference amount of food being
used in the nutrition label
Step 2
 Read and compare the nutritional content
Step 3
 Refer to the percentage Nutrient Reference Value
(%NRV) (If available)
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How to Choose “3 Low” Prepackaged
Food – Example 1
Milk Beverage A
Milk Beverage B
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How to Choose “3 Low” Prepackaged
Food – Example 2
Corn Flakes C
Corn Flakes D
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How to Choose “3 Low” Prepackaged
Food – Example 3
Soup E
Soup F
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