Food Label Literacy: A Simple Habit with Significant Health Benefits

Food labels are essential tools that help consumers understand the composition of products. Reading food labels not only ensures safer product choices but also serves as a proactive measure to protect the health of yourself and your family. Food labeling reveals what is truly inside the package, beyond flashy advertisements.

According to MSc. Bùi Thị Kim Huế from the Department of Nutrition at Hanoi Oncology Hospital, the front of the packaging often displays product names and marketing claims like 'low fat' or 'natural.' However, the nutritional information panel and ingredient list on the back are the keys to revealing specific levels of sugar, salt, fat, and other micronutrients.

### 1. Effective steps for reading food labels

Step 1: Check the Serving Size. This information indicates that nutritional data is based on a specific amount of food. If you consume more than one serving, multiply the nutritional values accordingly.

Step 2: Check energy values (kcal or kJ). Understanding your caloric intake helps in managing weight and controlling daily portion sizes.

Step 3: Read sugar content. The World Health Organization (WHO) recommends reducing free sugar intake to less than 10% of total energy, and ideally below 5% for optimal health benefits.

Step 4: Check salt (sodium) content. High sodium levels are directly linked to blood pressure and cardiovascular risks. WHO recommends that adults consume less than 5g of salt (equivalent to less than 2,000 mg of sodium) per day.

Step 5: Check fat types and content. Prioritize limiting saturated fats and trans fats to reduce the risk of lipid disorders.

Step 6: Review the ingredient list. Ingredients are listed in descending order of weight. Be cautious with products containing sugar, cream, butter, or palm oil at the beginning of the list.

### 2. Comparing and choosing smart products

When comparing two similar products, standardize them to the same unit (e.g., per 100g) for a fair comparison. Prioritize products with higher fiber and protein levels and lower sugar, salt, and unhealthy fats. If the packaging uses a color-coded nutritional indicator, prioritize products with more 'green' signals.

### 3. Other essential information

The Percent Daily Value (%DV) is a reference based on a 2,000 kcal/day diet. However, individual needs vary. Additionally, those with allergies or medical conditions must carefully read warning sections for allergens such as milk, eggs, soy, or gluten.

### 4. Conclusion

Reading food labels is a small habit that makes a big difference. Spend a few seconds reviewing nutritional facts before purchasing to protect your heart health, blood sugar, and overall well-being. Building this reflex will help you become a wiser consumer every day.