Introduction
Nutrition labels provide essential information about the food we eat, helping us make healthier choices. But understanding these labels can be tricky if you don’t know what to look for. Learning how to read nutrition labels is crucial for maintaining a balanced diet and achieving your health goals. This guide will walk you through the key components of nutrition labels, making it easier for you to make informed dietary decisions.
1. Serving Size and Servings Per Container
Serving size ante enti and servings per container ante enti telsukovali. Idi oka portion ki nutritional information ela unto undi chubhistundi. For example, oka chips packet tisukondi. Packet lo 10 servings unte, dani serving size oka cup anukondi. Container lo servings count chustunte, total packet lo entha servings untayo telsukuntamu. Idi important endukante, nutritional values like calories, fat, and carbohydrates anni oka serving size batti istaru. Container lo total servings telsukunte, entire packet ni tinte entha nutrition manaki vachindo calculate cheyagalavu. For example, oka serving size 150 calories aithe, total packet (10 servings) tinte 1500 calories consume chesinattu. Serving size ni batti portions control chesi, nutritional intake ni balance cheyyadam easy avutundi. So, labels chustunte, serving size and servings per container clear ga chudali, then nutritional values ni correct ga calculate cheyyali.
2. Calories and Calories from Fat
Idi total calories and calories from fat gurinchi information isthundi. Oka serving lo entha calories unnayo, andhulo entha fat nunchi vachayo chubhistundi. Calories ante manaki energy isthayi, but excess calories weight gain ki lead avvachu. Total calories monitor cheyyadam weight management kosam chala important. Calories from fat ekkuva tagithe, mana diet lo healthy fats balance chesukovachu. Example ga, oka serving lo 200 calories unte, andhulo 80 calories fat nunchi vachina aithe, 40% of total calories fat nunchi vachayi. Eppudu labels chustunte, total calories ni batti portions control cheyyali, calories from fat ni batti fats intake monitor cheyyali. Overall health kosam calories ni correct ga balance chesukovali. So, labels lo total calories and calories from fat clear ga chudali, then diet plan chesukovali.
3. Total Fat, Saturated Fat, and Trans Fat
Total fat lo saturated fat and trans fat kuda untayi. Total fat ante manaki energy isthundi, but healthy fats ni prefer cheyyali. Saturated fat and trans fat ekkuva tagithe, mana health ki manchidi. Saturated fat heart diseases ki risk perigedanki cause avuthadi, trans fat cholesterol levels ni penchutundi. Labels lo total fat entha, andhulo saturated fat and trans fat entha chudali. Example ga, oka serving lo 10 grams total fat unte, andhulo 3 grams saturated fat, 0 grams trans fat aithe, manam adi consume cheyyachu but moderation lo. Healthy fats like unsaturated fats ni prefer cheyyali. Eppudu labels chustunte, total fat ni balance chesukovali, saturated fat and trans fat ni limit cheyyali. So, labels lo total fat, saturated fat, and trans fat clear ga chudali, then diet lo healthy fats ni include cheyyali.
4. Cholesterol and Sodium
Matter: Cholesterol and sodium levels ni monitor cheyyadam heart health ki chala important. Excess cholesterol and sodium unte, blood pressure perigipotundi, heart diseases risk kuda perigedi. Cholesterol levels ekkuva unte, arteries block avvadaniki chance untundi, leading to heart attacks and strokes. Sodium ekkuva tagithe, water retention perigedi, blood pressure penchutundi, heart and kidney problems ki cause avvachu. Nutrition labels chustunte, cholesterol and sodium levels entha undho clear ga chudali. Example ga, oka serving lo 50 mg cholesterol and 500 mg sodium unte, adi consume cheyyadam mana daily limit ni exceed cheyyakudadu. Recommended daily limit prakaram, cholesterol 300 mg and sodium 2300 mg limit lo undali. So, labels lo cholesterol and sodium levels monitor cheyyali, heart health protect cheyyadam kosam.
5. Total Carbohydrates, Dietary Fiber, and Sugars
Matter: Total carbohydrates lo dietary fiber and sugars untayi. Dietary fiber ekkuva tagithe digestion ki manchidi, constipation prevent chestundi, blood sugar levels control lo untayi. Sugars ekkuva tagithe, blood sugar levels rapid ga perigayi, diabetes risk perigedi. Total carbohydrates lo dietary fiber and sugars proportion balance undali. Nutrition labels chustunte, total carbohydrates entha undho, andhulo dietary fiber and sugars entha undho chudali. Example ga, oka serving lo 30 grams carbohydrates unte, andhulo 5 grams fiber and 10 grams sugars unte, adi manchi choice avvachu. Sugars ekkuva tagithe, processed foods and added sugars ni avoid cheyyadam better. So, labels lo total carbohydrates, dietary fiber, and sugars clear ga chudali, then balanced diet maintain cheyyali.
6. Protein
Matter: Protein body building and repair ki chala important. Muscles, tissues, and cells ki protein essential. Nutrition labels lo protein content chustunte, balanced diet maintain cheyadam easy avuthadi. Protein intake ni batti meals plan cheyyachu, especially for muscle growth and repair. Example ga, oka serving lo 15 grams protein unte, adi manchi choice for protein intake. Daily protein requirement batti meals plan cheyyali, like 50 grams per day for average adult. Different sources of protein ni include cheyyadam, like plant-based and animal-based, balanced diet maintain cheyyadam ki help chestundi. So, labels lo protein content clear ga chudali, then meals ni plan cheyyali.
7. Vitamins and Minerals
Matter: Vitamins and minerals body ki essential nutrients. Anni bodily functions ki vitamins and minerals chala important. Nutrition labels lo vitamins and minerals percentage daily value basis lo chupistundi, like vitamin A, C, D, calcium, and iron. Ee information batti manam deficient ayina vitamins and minerals identify chesi food choices ni adjust cheyyachu. Example ga, oka serving lo 20% daily value vitamin C unte, adi immune system strengthen cheyadaniki help chestundi. Different vitamins and minerals ni balanced ga consume cheyyali, overall health maintain cheyadaniki. Labels chustunte, vitamins and minerals percentage daily value basis lo chudali, deficiencies avoid cheyyali. So, labels lo vitamins and minerals gurinchi clear ga chudali, then diet ni adjust cheyyali.