Understand Food

Learning how to use and understand the Nutrition Facts label can help you to make a healthier eating choices and to identify the foods with good nutrition for a healthy diet. Here are some tips and information that will help you learn what to look for on the label.

By Jimmy Jean

Understanding Food Nutrition Fact Lable

Serving

While looking at the nutrion facts table always start with the serving information at the top. This will tell you about the size of a single serving and the total number of servings per package.

Calories

Thing to check next is total calories per serving of the container. It’s very important to pay attention to the calories per serving and to how many calories you’re actually consuming if you eat the whole package. If you increase the number of servings you eat, the calories and nutrients will increase respectively in multiplication to the number of servings.

Limiting some nutrients

Always pay attention to the key nutrients and understand what you’re looking for. Not all the fats are bad and the total sugars can include both natural and the added sugars. Always limit the amounts of saturated fat, added sugars, and sodium you eat and also avoid trans fat. While choosing among similar products or different brands, compare nutrition labels and choose foods with less of these nutrients whenever possible.

Beneficial Nutrients

Always make sure that you get enough of the beneficial nutrients your body needs such as: iron, calcium, potassium, dietary fiber, protein, magnesium, and vitamins A, C, D and E.

% Daily Value

The % (percentage) Daily Value (DV) tells about the percentage of each nutrient in a single serving, in terms of the daily recommended amount. If you want to consume less of a nutrient, choose foods with a lower % DV (5 percent or less). If you want to consume more of a nutrient, choose foods with a higher % DV (20 percent or more).

“Seasonal foods can make our diet more balanced and nutritious. It also let us to enjoy the seasonal foods at its best.”

Healthy Dishes for Different Seasons

Seasonal foods can make our diet more balanced and nutritious. It also let us to enjoy the seasonal foods at its best.

Foods Available Everytime of the Year:

Vegetables: Broccoli, Lettuce
Meat & Egg: Chicken, Pork, Beef, Egg
Fish: Carp, Golden Thread
Bean & Bean Products: Bean Curd, Black-Eyed Peas
Nuts: Walnut, Cashew
Dried Foods: Mushroom, Black Fungus

Seasonal Foods in Spring:

Vegetables: Chinese lettuce, Pea shoot, Kale, Bamboo Shoot, Asparagus
Fruits: Strawberry
Sample Dish in Spring: Pea shoots with straw mushrooms and dried tofu (bean curd)

Seasonal Foods in Summer:

Vegetables: String Bean, Water Spinach, Bitter Melon, Mustard Cabbage, Winter Melon, Young Ginger, Cucumber
Fruits: Pineapple, Mango, Honeydew, Watermelon, Peach,
Sample Dish in Summer: Beef slices with mango and enoki mushrooms

Seasonal Foods in Autumn:

Vegetables: Carrot, Watercress, Pumpkin, Water Chestnut, Taro, Lotus Root
Nuts: Chestnut
Seafood: Crab
Sample Dish in Autumn: Stir-fried pork with white fungus and carrot

Seasonal Foods in Winter:

Vegetables: Cabbage, Spinach, Tomato, Turnip, Bell Pepper
Meat: Mutton (trim off the skin and visible fat prior to cooking)
Seafood: Oyster
Sample Dish in Winter: Meatballs and cabbage casserole

For any sort of queries, feel free to contact and consult with us. It will be our pleasure to help you.

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