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5 Simple Steps to Reading Food Labels for Optimal Nutrition


Here are some general recommendations for various nutrition facts on food labels:


Calories: The number of calories you need can vary based on your age, gender, weight, height, and activity level. If you're trying to lose weight, aim for foods that are lower in calories. If you're trying to maintain your weight or gain weight, choose foods that are higher in calories.


Total fat: Aim for foods that are lower in total fat, especially saturated fat and trans fat, which can increase your risk of heart disease. Choose foods that are higher in healthy fats, such as monounsaturated and polyunsaturated fats.


Sodium: Aim for foods that are lower in sodium, as a high intake of sodium can increase your risk of high blood pressure. The American Heart Association recommends limiting sodium intake to less than 2,300 milligrams per day.


Total carbohydrate: Choose foods that are higher in fiber, as fiber can help with digestion and may reduce the risk of certain diseases. Be sure to also consider the source of the carbohydrates, as foods that are high in added sugars may not be as healthy as those that are high in complex carbohydrates.


Protein: Choose foods that are high in protein, as protein is important for building and repairing tissues, and can also help with weight management.


Vitamins and minerals: Choose foods that are high in important vitamins and minerals, such as vitamin A, vitamin C, calcium, and iron. These nutrients are important for overall health and wellness.


Remember, it's important to consider the overall nutrient content of the food and not just one specific nutrient. It's also a good idea to consult with a registered dietitian if you have any questions or concerns about your diet.



Consult me, my name is Dr. Sumaiya Petiwala, and I am a registered dietitian cum doctor. I am passionate about helping individuals improve their health through proper nutrition and lifestyle changes. With my dual qualification, I am able to provide both medical and nutritional guidance to my clients, ensuring they receive comprehensive and holistic care. I am excited to help individuals achieve their health and wellness goals.

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