Post on 27-Dec-2015
Read and Use Nutrition LabelsRead and Use Nutrition Labels
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Examples of Recommended Examples of Recommended Format of Nutrition LabelFormat of Nutrition Label
Tabular format
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Examples of Recommended Examples of Recommended Format of Nutrition LabelFormat 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 LabelsRequired 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 LabelMaking 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.
To meet individual’s dietary needs.
Three Simple Steps to Read Three Simple Steps to Read Nutrition LabelNutrition Label
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Three Simple Steps to Read Three Simple Steps to Read Nutrition LabelNutrition 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: Step 1: Take note of the reference amount of food Take note of the reference amount of food
being used in the nutrition labelbeing used in the nutrition label
Expressed as per 100 g (or per 100 mL) of food
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Step 1: Step 1: Take note of the reference amount of food Take note of the reference amount of food
being used in the nutrition labelbeing 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: Step 1: Take note of the reference amount of food Take note of the reference amount of food
being used in the nutrition labelbeing used in the nutrition label
Expressed as per package (if the package contains only a single serving )
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Step 2:Step 2:Read the energy and nutrient content Read the energy and nutrient content
together with the reference amounttogether 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:Step 2A:Use nutrition label to Use nutrition label to
compare between productscompare between products
Products with nutritional content expresssed in the SAME reference amount
If reference amount is the SAME, you CAN COMPARE between the products DIRECTLY
(Partial) Nutrition label of Brand A biscuit (Partial) Nutrition label of Brand C biscuit
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Step 2A:Step 2A:Use nutrition label to Use nutrition label to
compare between productscompare between products Products with nutritional content expresssed in
DIFFERENT reference amounts
If reference amounts are DIFFERENT, you CANNOT COMPARE between the products DIRECTLY
(Partial) Nutrition label of Brand A biscuit (Partial) Nutrition label of Brand D biscuit
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Step 2A:Step 2A:Use nutrition label to Use nutrition label to
compare between productscompare between products Products with nutritional content expresssed in
DIFFERENT reference amounts
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Step 2B:Step 2B:Use nutrition label to calculate the amount of Use nutrition label to calculate the amount of
energy and nutrients you get from foodenergy 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:Step 2B:Use nutrition label to calculate the amount of Use nutrition label to calculate the amount of
energy and nutrients you get from foodenergy 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 Step 3: Refer to the percentage Nutrient Reference Value (%NRV), if available, to see if the food contains Value (%NRV), if available, to see if the food contains
a lot or a little of energy or a nutrient in the fooda 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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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
Step 3: Refer to the percentage Nutrient Reference Step 3: Refer to the percentage Nutrient Reference Value (%NRV), if available, to see if the food contains Value (%NRV), if available, to see if the food contains
a lot or a little of energy or a nutrient in the fooda lot or a little of energy or a nutrient in the food
Nutrition Label and Healthy EatingNutrition Label and Healthy Eating
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Principles of Healthy EatingPrinciples of Healthy Eating 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 fNutrition Labelling is a Useful Tool for Practising Healthy Eatingor 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. 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 Nutrients that Needed to Limit their IntakeLimit their Intake
Total fat Getting too much affects heart health and increases the risk of overweight and obesity.
60 g*
Saturated fat
20 g*
Trans fat 2.2 g*
* Individual intake amounts may be higher or lower depending on energy requirements.
For a 2000-kcal diet, the daily limit should be:
1 tablespoon of oil provides
about 14 g of fat.
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Nutrients that Needed to Nutrients that Needed to Limit their IntakeLimit their Intake
Sugars Getting too much increases the risk of overweight and obesity.
50 g*
Sodium Getting too much increases the risk of high blood pressure.
2000 mg
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.
For a 2000-kcal diet, the daily limit should be:
* Individual intake amounts may be higher or lower depending on energy requirements.
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Nutrients that Needed to Nutrients that Needed to Have Appropriate AmountHave Appropriate Amount
Protein 60 g*
Carbohydrates 300 g*
For a 2000-kcal diet, the daily amount should be around:
* Individual intake amounts may be higher or lower depending on energy requirements.
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Intake of Other NutrientsIntake of Other Nutrients
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
For an average adult, try to set the daily amount of about:
Use Nutrition Labels to Choose Use Nutrition Labels to Choose “3 Low” Prepackaged Food“3 Low” Prepackaged Food
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How to Choose “3 Low” How to Choose “3 Low” Prepackaged FoodPrepackaged 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” How to Choose “3 Low” Prepackaged FoodPrepackaged Food
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
The words below are considered as synonyms for nutrition claims, they may help you choose food with low/free fat, sodium or sugars:
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How to Choose “3 Low” How to Choose “3 Low” Prepackaged FoodPrepackaged Food
Three Simple Steps to Read Nutrition LabelStep 1 Take note of the reference amount of food being
used in the nutrition label Step 2 Read and compare the nutritional contentStep 3 Refer to the percentage Nutrient Reference Value
(%NRV) (If available)
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How to Choose “3 Low” Prepackaged Food How to Choose “3 Low” Prepackaged Food – Example 1– Example 1
Milk Beverage A
Milk Beverage B
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How to Choose “3 Low” Prepackaged Food How to Choose “3 Low” Prepackaged Food – Example 2– Example 2
Corn Flakes C Corn Flakes D
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How to Choose “3 Low” Prepackaged Food How to Choose “3 Low” Prepackaged Food – Example 3– Example 3
Soup E
Soup F
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