馃ウHow to choose healthy foods?

Here are details on how to select foods during your shopping and how to read labels.

12/2/20233 min read

Properly reading a nutrition label is essential for making informed decisions about our diet. However, it can be confusing for many people. In this article, we will provide practical and simple step-by-step data on how to read a nutrition label, with clear explanations for patients.

馃懀 Step 1: Serving Size 馃崝.
The first step is to identify the serving size indicated on the label. This is important because all nutritional values are based on this amount. Make sure to compare the serving size with the amount you actually consume.

馃懀 Step 2: Calories.
Calories indicate the amount of energy you will get from consuming one serving of the product. If you're looking to control your calorie intake, pay attention to this value. Remember that the recommended calorie intake may vary depending on your individual needs.

馃懀 Step 3: Total Fat and Trans Fat .
Total fat and trans fat are two types of fats you should consider. Total fat includes both 鉁卙ealthy fats (unsaturated - polyunsaturated or monounsaturated) and unhealthy鉀 (saturated) fats. On the other hand, trans fats鉀 are considered the most harmful for cardiovascular health馃挃. Try to limit your trans fat intake and opt for sources of healthy fats, such as those found in vegetable oils, nuts, and fish.

馃懀 Step 4: Sodium 馃.
It is recommended to consume less than 2.3 grams per day, even less in those under 14 years old. Excessive sodium intake can increase the risk of hypertension and cardiovascular diseases. If you have high blood pressure or are following a low-sodium diet, pay special attention to this value on the label and choose options lower in sodium.

馃懀 Step 5: Added Sugars 馃崺.
Added sugars are those added to foods during processing. Excessive consumption of added sugars can contribute to the development of diseases such as diabetes and obesity. Try to limit your intake of added sugars and opt for more natural foods without added sugars.

馃懀 Step 6: % Daily Value.
Each component has a parameter to use as a guide, less than 5% is low, and greater than 20% is high.

Remember that these steps are just a basic guide for reading a nutrition label. Walking through the supermarket and consciously selecting our purchases is essential for maintaining our health; food is medicine. Teach your children also to choose healthy foods.

It is important to discuss all your doubts with your cardiologist and nutrition specialist.

馃搶 Here is more information:
https://www.niddk.nih.gov/health-information/informacion-de-la-salud/control-de-peso/cuanto-debo-comer
https://www.dietaryguidelines.gov/sites/default/files/2022-03/DGA_20-25_ExecutiveSummary_Spanish.pdf

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