Consumer Nutritional Awareness
(Public Health)
This page willanswer your questions about nutritionconsumer awareness.
Nutrition Consumer Awareness
With the variety of food products in the market and the increasing availability of options, consumer awareness has become essential to help individuals make informed dietary decisions that improve their quality of life and protect them from nutrition-related chronic diseases such as obesity, type 2 diabetes, and others. Nutrition awareness is not merely knowledge of nutritional components, but rather a comprehensiveapproach aimed at enabling individuals to choose foods suitable for their health needs, understand how to read and use food labels, and apply sound nutritional principles in their daily lives.
What isthe foodlabel?
The food label is a sticker, brand, sign, image, or other descriptive material—whether written, printed, drawn, marked, engraved, stamped, or attached to a food container or food product. This information may accompany the food or be displayed near it to promote its sale. It is considered an effective tool to protect consumer health by providing comprehensive information about the product’s identity, its ingredients, and how to handle, prepare, and safely consume it.
What is a nutrition marketing claim?
It is any statement or implication that a food product possesses specific nutritional properties, such as its energy value or content of proteins, fats, carbohydrates, vitamins, and minerals. Nutrition claims help in making informed decisions when selecting food products and enhance your understanding of the product’s content and its alignment with your health needs.
Examples of nutrition claims and their meanings:
Low energy-low-calorie: The product contains 40 calories (170 kJ) or less per 100g of solids, or 20 calories or less (80 kJ) per 100ml of liquids.
- Source of protein: The product provides no less than12% of its total energy value from protein.
- High in protein: The product provides no less than20% of its total energy value from protein.
- Low in sugar: Sugar content does notexceed 5g per 100g or 100ml.
- Sugar-free: Sugar content does not exceed0.5g per 100g or 100ml.
- Low fat: Fat content does notexceed 3g per 100g or 100ml.
- Fat-free: Fat content does not exceed0.5g per 100g or 100ml.
- *Note: Numbers may vary slightlyaccording to local regulations.
Tips when reading nutrition claims:
Verify the claim by checking the nutrition label.
- Understand terms like “low,” “free,” and “source” to accurately assess the product.
- Avoid relying solely on promotional claims; base your decision on a careful review of ingredients.
- How to shop healthily?
Grocery shopping is the first step toward building a healthy lifestyle. The choices you make in the store greatly affect the quality of food you consume, your overall health, and the health of your family. To shop healthily, here are some practical tips:
Plan before shopping:
Plan your weekly meals in advance and write a shopping list to ensure you only buy what you need.
- Avoid shopping when hungry. Hunger may lead to impulsive purchases of unhealthy foods. Eat a light meal before shopping.
- Choose healthy options:
Focus on fruits and vegetables. Choose products low in sodium or sugar.
- Look for products containing whole grains.
- Choose lean protein sources like chicken breasts, fish, and legumes such as lentils and beans. When choosing canned goods, select those with low sodium.
- Review the food label:
Read food labels to determine amounts of saturated fat, added sugars, and sodium. Choose products with lower amounts of these components.
- Beware of hidden ingredients. Some ingredients, such as sugars and sodium, may be listed under different names.
- Think about your health and the environment together:
Use reusable bags to reduce plastic waste.
- Minimize purchases of overly packaged foods and choose bulk products when possible.
- Portion Control:
Controlling food portions helps reduce excess calorie intake. Consuming large amounts of food without paying attention may result in higher caloric intake than the body needs, leading to weight gain. This is especially important as portion sizes in restaurants and packaged foods have increased in recent years, altering the concept of a normal portion.
Tips for portion control:
At home:
- Serve appropriate portions for each individual and store leftovers out of sight.
- Use smaller plates and cups to avoid overfilling.
- When eating out:
- Share the dish with a friend or order a half portion if available.
- Avoid high-calorie appetizers and opt for a light salad instead.
- When snacking:
- Measure appropriate portions using measuring cups or small containers instead of eating directly from the package.
- Choose healthy snacks such as unsalted nuts or fresh fruit.
- Avoid distractions while eating:
- Avoid eating while watching TV or working. Focus solely on the meal to stay aware of how much you’re eating.
- How to identify portion sizes from the nutrition label?
Check the serving size: It appears at the top of the nutrition label (e.g., one cup, one piece).
- Calculate the calories and nutrients: A single package may contain multiple servings, so it’simportant to calculate the calories and nutrients based on how many servings you consume.
- Frequently AskedQuestions:
What is the best way to control the amounts I eat daily?
You can control portions by measuring food before eating, using smaller plates, and avoiding eating while distracted (e.g., watching TV).
Can I rely on the claims written on food packaging?
Nutrition claims may be helpful, but they are not sufficient. It’s better to verify the nutrition label to ensure the actual values match your dietary needs.
What is the difference between meal size and serving size?
Meal size: The amount you choose to eat in one sitting, whether at home, from a restaurant, or from a packaged product.
- Serving size: A specific, calculated amount of food representingthe “recommended dose” as shown on the nutrition label.
- Example: A small bag of potato chips (100g) may contain three servings,while a person may consume the whole bag as a single meal.
.
