Como ler os rótulos dos alimentos

Much is said about the importance of reading labels when shopping for food. however, the number of people who do not make the right purchases because they do not know how to read the labels correctly is significant. It is in this sense that we are going to make our contribution by teaching you to interpret labels, so that you can shop more consciously and healthier.

The labeling also serves to provide information on the validity period, packaging integrity, conditions of use and storage, as well as other additional care that the food product requires.

To make the right choices, your attention should focus on the list of ingredients, which are the elements used in the preparation of the food product, presented in descending order of quantity used, so the first ones on the list were used in larger quantities.

The legislation requires that the energy value, the content of protein, lipids, saturated fatty acids, carbohydrates, sugar and salt be clearly described. All information must be expressed in 100g or 100 ml, and may additionally be reported by dose/portion.

How are food labels composed?

Energetic value

The indication is given in kJ (kilojoules) and kcal (kilocalories)*. It results from the content of protein, fat, carbohydrates, fiber, organic acids, polyols and alcohol.

Equivalence: 1 kcal +/- 4 kj.

Proteins

Content calculated using the following formula: protein = total nitrogen (Kjeldahl) × 6.25. Proteins are responsible for the growth, maintenance and repair of the body's organs, tissues and cells.

Equivalence: 1 g of protein provides 4 kcal.

Carbohydrates  or carbohydrates of which sugars

Indication for any carbohydrate metabolized by humans, sugar included. It is the main source of energy for carrying out the body's functions.

Equivalence: 1 g of carbohydrates provides 4 kcal.

Fats or Lipids

They represent the entirety of a group of natural organic chemical compounds. These include saturated fatty acids, trans fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids. They provide energy and carry some vitamins (A, D, E, K). They also serve as an energy reserve, protect vital organs from the cold and external aggressions.

Equivalence: 1 g of lipid provides 9 kcal.

Fiber

Carbohydrate polymers, with three or more monomeric units, that are not digested or absorbed by the intestine. Its adequate consumption can have a beneficial effect on the prevention of obesity, cardiovascular diseases and some types of cancer.

Equivalence: 1 g of fiber provides 2 kcal.

Salt

You can find as salt or any designation «…sodium or sodium» - sodium chloride, monosodium glutamate, sodium bicarbonate, sodium bisulfate, disodium phosphate, sodium hydroxide, sodium propionate.

Equivalent salt content calculated by the formula: salt = sodium × 2.5.

Now you know, when choosing and buying, you should carefully read the label of the various food products, analyzing the nutritional composition and the ingredients used, and choose those with lower energy value, lower carbohydrate, fat and cholesterol content, higher fiber content and, mainly, lower sugar, saturated fat and salt content per serving. Even if the food contains nutritional claims, stating that it is low in calories, rich or poor in a certain nutrient, you should always analyze the products for an informed, healthy and conscious choice.