Food fectively
around 13% of our total daily energy intake. This means that if one is following a 2,000 calorie diet, 6.5% and 13% of those calories should come from poly and mono-unsaturated fats respectively, as these can lower the LDL (bad) cholesterol and prevent complications associated with hyperlipidaemia, such as heart attack, stroke and peripheral vascular disease.
Carbohydrates are typically given as a total amount on food labels, along with a rough indication into how much of which is sugar and fibre. Carbohydrates are not an enemy as it is one of the macro-nutrients, after all. However, those with elevated glucose levels need to be more mindful with their carbohydrate intake. One should look out for products that are higher in fibre, as these tend to regulate glucose and also benefit those with elevated cholesterol levels. It is also recommended that adults get anywhere from 25-35g of fibre per day, and this can be achieved by being mindful when selecting products in the supermarket. While it is important to keep the fibre content high, it is equally important to ensure that the sugar content, particularly that of added, refined sugars, are kept within the lower recommended ranges.
Finally, the ingredients list is an equally important reference on food labels as it gives us a lot of information at a glance. Ingredients generally appear in the greatest to least amounts. Hence, if sugar is the first ingredient listed on a food label, then this is a very good indication that the product contains more sugar than any other ingredients. One should also be able to recognise certain synthetic items on the ingredients list. If there are a lot of E-values (example, E200), then the product may be laden in additives and food colourings, which are best avoided as these have a tendency to increase the risk of cancer.
Moreover, items outlined in bold, such as nuts, eggs, wheat or dairy products, are high allergen items and are a great way for those with allergies to easily be able to recognise items that they may be allergic to.
Having a better understanding about the food being purchased will help consumers in making better, healthier and informed food choices. If one stays mindful of this, the battle is pretty much won! As with anything; moderation is key and no one is expected to have a perfect diet. Following the 80% diet-20% exercise philosophy would ensure good health and a little wiggle room!
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Dr Georgiana Farrugia Bonnici
(medical doctor) and Christine Busuttil (state-registered
nutrition therapist)