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Jan 8, 2010, 3:34am

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Topic: Reading Nutritional Panels (Read 237 times)

Jenny Mathers
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Reading Nutritional Panels
« Thread Started on Mar 29, 2005, 7:50am »

Nutritional panels are included on packaging to allow you to make informed decisions about the nutritional content of the food you are purchasing.

Depending on the country that you live in, and the government regulations in place the format of the nutritional panel will vary somewhat.

However, they may look something like this panel from a breakfast meusli bar:

Nutrition Information

Servings per pack 6 Serving size 35 g

Energy 540 kJ (per 35 g) 1540 kj (per 100g)
Protein 2.1 g (per 35 g) 6.0 g (per 100g)
Fat Total 0.8 g (per 35 g) 2.4 g (per 100 g)
Saturated Fat >0.1 g (per 35 g) >0.1 g(per 100 g)

Carbohydrate Total 24.5 g (per 35 g) 69.8 g (per 100 g)

Sugars 5.3 g (per 35 g) 15 g (per 100 g)

Dietary Fiber 3.2 g (per 35 g) 9.2 g (per 100g)
Sodium 32 mg (per 35 g) 90 mg (per 100 g)

You can deduct from this nutrition panel that the calories from this product comes from mostly carbohydrates, is low in fat - especially saturated fat, is relatively high in fiber, if you consider that a serving of breakfast cereal will have similar amounts of fiber and is relatively low in salt (sodium). To check how much of each nutritional element you'll be receiving when you eat a serving, check the column indicating values for each serving.

2.28% of the energy from the above product is from fat (0.8/35 x 100/1), 15.15% of the energy is from carbohydrate sugars.

Another similar product says that it has 1.6 g per serve of fat, but 10.7 g per serve of sugars and each serve is 36.7 g. This means that calories in this product are 4.3% fat (1.6/36.7 x 100/1) and 29.16% carbohydrate sugars.

Given that we want to reduce our fat intake, but also our sugar intake because it has a high amount of calories, I know which one I'd choose to lose weight.

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