Healthy or Unhealthy snacks? What do labels tell us?

Let us see some examples. Amul cheese slices- 20g

Sodium - Per 100g, sodium content is 1400mg; per slice sodium is 250mg- that is 10% of a day’s allowance

Fat-Per 100g, fat is 26g, per slice is 5g – which is 20% of a day’s allowance.

Saturated fat-Days allowance of saturated fat is around 30% of total fat (ie 10 g per day; – here it is about 16 g/100 g or 3 g/slice; which is high.

Britannia cheese slices have slightly lower values of fat and sodium than Amul, but still higher than desired.

Cheese has nutrients like protein and calcium, thus children can have cheese sandwich(made of brown bread) but you should realize that sodium and fat levels are high.

Children (especially overweight children) may have home-made paneer sandwich where paneer is made at home from skim milk- will have hardly any fat and sodium.

Maggie multigrain noodles

If packet says ‘Multigrain noodles’, it does not mean it has all multigrain in it: here it is 78.9%. As per label (if you read carefully): it has oats flour (51%), wheat flour (47%). We do not know if the wheat flour is maida(most likely because ‘whole wheat flour ‘is not mentioned). Maize flour is there, but percentage is not mentioned

Fat content is 17g per 100gm; see the total weight of the noodles so you will know how much fat you will get by cooking it ! Plus we may add some more unknowingly ! Sodium content is not at all mentioned in the label

Food companies often give labels in a

confusing way so consumers do not

give much attention to them!

But you can be a smart consumer and

still read what is given- after all it is

your health at stake, isn’t it!

Whole Wheat Bread- Healthy option

Khakhra Knorr Soup Powder

We should not assume that khakhra is made from whole wheat flour, often it has maidaalso.

Khakhra is considered as healthy option; but it is made of maida; plus it has high salt and fat content as seen here. Each khakhra has 30% DV of fat (47% DV of saturated fat) and sodium is 30% DV - which is fairly high !! Home-made khakhras are preferable. Or get low fat whole wheat flour khakhra made by order.

Look at the high amount of salt Knorr soup has!!

Per 100g, 4029 mg. In just one serving, 534 mg sodium, which is 22% of a day's allowance.

Spend some time on making soups at home, because as it is far healthier as we can use a variety of fresh vegetablesto make it nutritious; and add less salt.

As the label reads ‘whole wheat flour’

and it also has soya flour, wheat

bran; we can rely that the ingredients

used are genuine and healthy.

Kellogg’scorn flakes Nutri- choice and Milk biscuits

Here is a healthy breakfast cereal, where per 30g of serving we get negligible fat, salt and good amount of protein, fibre,minerals and vitamins.

However, cereal breakfast marketed for children especially may have a lot of sugar, which is hidden also- like corn syrup, honey, brown sugar etc.

Nothing to beat a good freshly made breakfast made at home - mix veg poha or uppma or veggie paratha or sprout bhel…

This label shows BritanniaNutri choice ; maida 43%

Popular biscuits have too much of sugar; here it is 30g of sugar/100 g and this is a 120 gm pack.

One pack has 12 biscuits, if we eat 3 biscuits at a time we get 7g of fat and 100 calories with 4g of sugar.

Different brands have different values on labels – just remember to read them carefully and make healthy choice!

Developed By Dr. Shubhada Kanani. PRANALI Nutri-Communication, Vadodara.

pranalinutrition@gmail.com ; https://www.facebook.com/Nutricommunication4u/

Careful Label Reading = Smart Purchasing

= A Healthier You!

ÔëÏÔÌä ÑâãÚÈä ÖÑÁíñ Ìä¿ëÌâ Êâ¼Ôâ Áçáí

áÑçÔ ¿ä sÔâåÖ-20gm

ÖíãÅÒÑð ÊÓ 100 ½ýâÑ ¿äÂÑâï 1400mg ÖíãÅÒÑ ÚíÒ Àëñ áë» ¿ä sÔâåÖ Ñâï 250mg ÖíãÅÒÑ ÚíÒ Àë. áÉâôÈ

áë» Á sÔâåÖÑâï áâ¼â ãÊÕÖÌâ DV Ìçï 10 % áâÕä ½Òçï.

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ãÊÕÖÌâ DVÌâ20 %

ÖëcÒçÓëÃëÅÎëÃðÃíÃÔ ¿ÓÏäÌçï ÖëcÒçÓëÃëÅ Îëà áâ¼â ãÊÕÖÌâ DVÌâ10 % ÚíÕçï Áíåáë-áÚäï ÕËâÓë Àë.

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ãÏýÃâÌäÒâ ¿äÂÑâï áÑçÔ ¿ä »ÓÈâï ÖíãÅÒÑ áÌë Îëà ÉíÅçï áíÀçï Àë- ÀÈâï ÍÇ Èë ÕËâÓë Á »ÚëÕâÒ.

Ñë½ä- ÑlÃä½ýëåÌ ÌçÅlÖ

áÚäï ÌçÅlÖÌâ Íë»ëà ÍÓ ÑlÃä½ýëåÌ ÔKÒçï ÚíÒÈí ÍÇ áëÌí ÑÈÔÏ áë ÌÉä »ë Èë ÍçÓëÍçÓí ÑlÃä½ýëåÌ Àë. ÔëÏÔ

áÌçÖâÓ ÈëÑâï ÑlÃä½ýëåÌ 78.9 % Àë- DÒâÌÍçÕô» Õâï¿Õçï. ÈëÑâï áíÃÖÌí Ôíà (51 %) Ëéï Ìí Ôíà (47 %) áÌë

ÉíÅí» Ñ»âåÌí Ôíà Àë

áâÍÇÌë ¼ÏÓ ÌÉä vÚäà ÎÔíÓ ÑëïÊí Àë »ë ×çï¬ (»ëÑ »ë ÈëÑâï whole wheat flour áëÕçï ÁÇâÕÈâ ÌÉä).

100 ½ýâÑÑâï ¿ÓÏäÌçï ÍýÑâÇ 17 ½ýâÑ Àë- Áë ÕËâÓë Àë.

ÔëÏÔ ÍÓ ÖíãÅÒÑ Ô¼ëÔçï Á ÌÉä. áâÃâÏýëÅ

Ü

ÔëÏÔ ÍÓ Ô¼ëÔçï Àë- áâ¼â ËéïÌí Ôíà áÌë ÖíÒâ ÎÔíÓ,

vÚäà ÏýâÌ.

ÑëïÊâÌä ÏýëÅ ¼âÕâ »ÓÈâï áâ ¼âÕä ÕËâÓë é^âÑÀë.

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áâÍÈä ÌÉä.ÁëÉä ½ýâÚkí ÑçïÂâÒ áÌë ÔëÏÔ ÈÓÎ

DÒâÌ Ìâ áâÍë ñ ÍÇ áâÍÇë sÑâÃô ½ýâÚ» Àäáë áëÃÔë

ÔëÏÔ DÒâÌÉä Õâï¿ä×çï.

ãÑÝí, áâÍÇçï sÕâÖsTÒ Èí áâÍÇâ ÚâÉÑâï Á Àë.

¼Óçï Ì묬

ÚëlÊä áÌ-ÚëlÊä ÌâsÈâáíÌä áâåÃÑíð ÔëÏÔ áâÍÇÌë ×çï »Úë À묬

¼â¼Óâ ÌíÓ-ÖçÍÍâÕÅÓ

áâÍÇë ¼â¼ÓâÌë Íîãwû ÖÑ‘Òë Àäáë ÍÓïÈç..

¼â¼Óâ ËÇä Õ¼È ÑëïÊâÉä ÏÌëÔâ ÚíÒ Àë

éÍÓâïÈ áâ ÔëÏÔ ÍýÑâÇë 100 ½ýâÑÑâï 20 ½ýâÑ ¿ÓÏä

áÌë 10 ½ýâÑ ÖëcÒçÓëÃëÅ Îëà Àë.

áÚäï Î»È áë» ¼â¼ÓâÑâï ÖíãÅÒÑ 30 % DV, ¿ÓÏä 30

% DV Àë- Áë ¼çÏ ÕËâÓëÀë.

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100 ½ýâÑ ÖçÍÍâÕÅÓÑâï 4029mg ÖíãÅÒÑÀë.

áë» ÖãÕôï½Ñâï 354mg ÖíãÅÒÑ- ¼çÏ

ÕËâÓëÀë.

»ÚëÕâÒ “Íîãwû ÖçÍÍâÕÅÓ” ÍÇ ÏäÁâ »íå ¼âÖ

Íîãwû ÈtÕíÌÉä.

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É×ë. ÈëÑâï ÈâÁâ ×â»Ðâ‘ ÕâÍÓäÒë Èí Á ÍíØ»ÈtÕí

ÑÛ×ë.

Kellogg’s »íÌôÎÔë»Ö

nÒçÃ÷ä ¿íåÖãÏs»äÃ

ÚëlÊä Ïýë»Îâsà ÖäÓäÒÔÌçï ÔëÏÔ Àë.

ÊÓ 30g ÖäÓäÒÔÌâ ÖãÕô½Ñâï ÏÚç áíÀèï ÎëÃ

ÈÉâ ÑäÄçï Àë.

ÖâÓâ ÍýÑâÇÑâï ÍýíÃäÌ, ãÕÃâÑäÌ, ÑäÌÓÔáÌë ÎâåÏÓ Àë.

ÊèË ÖâÉë ÖäÓäÒÔ Ôåáë Èí ÊèËÌâ ½çÇí ÍÇ ÑÛäÓÚë Àë.

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ÖâÓçï.

ÀëÕÃë ËÓë ÏÌâÕëÔí ÌâsÈí áë Á é^âÑ ÌâsÈí Àë, áëÑâï DÒâÌÍçÕô»

áíÀçï ÈëÔ, ÑäÄçï ÚíÒ áÌë áÌâÁ ÖâÉë Íîãwû ×â»-<çà ÚíÒ.

nÒçÃ÷ä ¿íåÖãÏs»äÃÌâ ÔëÏÔÑâï Ô¼ëÔçï Àë

Úâå ÎâåÏÓãÏs»äà ÍÓïÈçï ÈëÑâï 40 % ÑëïÊí

Àë. áÌ ëéÍÓÉä ÏýâÌ éÑëÓÒçï Àë.

ãÏs»äÃÑâï ¼çÏ ÕËâÓë ×ç½Ó ÚíÒÀë. 1

Íë»ëÃÑâï 30 ½ýâÑ ×ç½Ó ÚíÒÀë- Áë ÕËâÓëÀë.

áë» Íë»ëÃÑâï 12 ãÏs»äà ÚíÒ Àë. ÝÇ ãÏs»äÃ

Ôåáë Èí ÈëÑâï 7 ½ýâÑ Îëà áÌë Խн 100 »ëÔÓä

áÌë 4 ½ýâÑ ×ç½Ó ÚíÒ Àë.

ÊÓë» ÏýânÅÑâï ÎÓ» Àëñ ÔëÏÔÉä Á ¼ÏÓ ÍÅë.

Developed By Dr. Shubhada Kanani. PRANALI Nutri-Communication, Vadodara.

pranalinutrition@gmail.com ; https://www.facebook.com/Nutricommunication4u/