Ingredients are listed by weight in descending order. The smaller the ingredients list, the better.
2) Check the number of servings per product:
Some food products will contain more than one serving, which you must be aware of to determine the appropriate portion size.
The amount of servings is usually stated below or around the ‘Nutritional Information’ box.
If it isn’t stated, look inside the nutritional information box. There will be column that outlines the “amount per serving,” which you can calculate the number of servings by the total weight of the product.
3) Calculate the number of calories:
Determine how many servings you are consuming from the product and times that by the number of calories (Energy kcal, not KJ) outlined “per serving” on the label.
E.g. If you consumed 1.5 servings from the example below, this would total 330 calories (1.5 x 220).
4) Calculate the individual nutrient quantities:
Stay within the “amount per serving” column. Times your serving size by the number next to the relevant nutrient:
Fat: Ideally the food item will predominately contain a higher ratio of unsaturated fat to saturated fat.
Added sugar: Focus on the “per 100g” column here, and the line below “carbohydrate” called “of which sugars.” 5g or less per 100g is ideal; anything above 20g per 100g should be reconsidered as a food choice.
Protein: The more the better. Your total protein intake per meal should equal a minimum of 20g total.
Fibre: Aim for an intake of 25-30g per day. If you break that down into 3 meals per day, you require 8-10g of fibre total from each meal.
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