Source: PexelsKids love crazy adventures, and it can’t be helped. Providing them with a healthy diet is an excellent start to make sure they take their day to the max.
However, just because their favorite cereal promises that it’s full of vitamins and minerals, it doesn’t mean it is healthy. Most of the time, it is loaded with sugar.
A healthy diet includes different types of food to get all the nutrients your kids need. These include vitamins, minerals, fats, carbohydrates, and fiber.
So how do you get started? How would you know if these nutrients are present? Worry not; food labels are here to help!
What is a Food Label?
Food labels give you information that can help you build a healthy eating plan. It contains the nutrition facts and what’s in a food. Some even include the country where the food came from, whether organic or not, and specific content and health claims.
It is important to note that nutrition labels are based on a 2000 calorie diet, which is the amount that adults need to eat. Food labels aren’t ideal for your kids, so it is a must for you to guide them. Depending on your kids’ age and activity level, the number of calories they need each day may vary.
Why are nutrition labels important?
Perhaps you have encountered claims like “low-fat” and “light/lite”. While these phrases are enticing, these are just marketing pitches and are not health claims.
Nutrient labels contain the information that you can use to gauge how healthy a food is. For example, crackers may claim to be trans-fat-free but include fats that are just as unhealthy, like palm oil or coconut oil.
What’s on a nutrition facts label?
In reading food labels, you should not focus on one component only. It is essential to look at the entire label to better understand everything you may want to consider.
Let’s take a look at the components of a nutrition label and break it down:
1. Serving Size
It is best to start with this information. All succeeding components are based on the serving size. Labels may include the number of servings per package.
Sometimes, it may get tricky. The serving size printed on the packaging may be less than what your kid is used to eating.
While your kids get more vitamins out of it, they also get more calories, sugar, and other nutrients that you might not have considered.
2. Total Calories
Calories are the amount of energy a food provides to the body. The calories from fat indicate the number of calories from fat in a serving.
While most people obtain 30% of their calories from fat in a day, dietitians recommend that kids and teens aged 4-18 years old get 25-30% calories from fat.
3. Percent Daily Value
The percent daily value tells how much nutrients an average person will get from one serving of that food.
Here’s how to know in a glance if the food is high or low in a specific nutrient:
- 5% or less – low in that nutrient
- 10%-19% – good source of that nutrient
- 20% or more – high in that nutrient
4. Cholesterol
Many people have a negative connotation of cholesterol. It’s not entirely bad for your kids.
It is crucial in the production of vitamin D and several hormones. While cholesterol can be found in our food, especially in dietary sources such as meat and poultry, our body manufactures cholesterol in itself through the liver.
Blood cholesterol comes in two (2) major types: HDL (the “good” cholesterol) and LDL (the “bad” cholesterol). Your kids should start watching how much cholesterol they eat. Uncontrolled amounts of LDL may increase the chances of heart disease.
Cholesterol is usually measured in milligrams or mg.
5. Total Fat
It is the amount of fat in a single serving. Fats are an essential source of energy. It also helps the body store and distribute specific vitamins.
However, some fats are better than others. Unsaturated fats (found in vegetable oil, fish, and nuts) are called “good” fats because they do not raise cholesterol levels like saturated and trans fats do.
Saturated fats (which usually come from animal products like dairy and meat) and trans fat (can be found in shortenings) are called “bad” fats because they increase the risk of having heart disease.
Total fat is usually measured in grams. A recommended serving should contain 3 g of fat for every 100 calories in a serving.
6. Sodium
Processed and packaged food usually have more sodium than freshly made ones to add flavor and help preserve the food.
Your kids need small amounts of sodium to keep proper body fluid balanced. It also helps transmit electric signals through the nerves.
Too much sodium may, however, increase water retention and blood pressure.
7. Total Carbohydrates
The total carbohydrates presented in a nutrition label pertain to all carbohydrates, including fiber and protein. Whole-grain food like rice, cereals, and bread are good sources of carbohydrates, along with fruits and vegetables.
8. Sugar
The amount of sugar component is listed separately under Total Carbohydrates. It is essential to check this component, especially in low-fat foods. Some manufacturers cut back on fat but add sugar to preserve the taste of the food.
9. Fiber
Fiber keeps the digestive system healthy and can help reduce cholesterol levels. It also has no calories. It is recommended to let your kids have at least 3 grams of fiber per serving of food.
10. Protein
The body needs protein to build and repair muscles.
Make sure that your kids eat enough protein. If the body doesn’t get enough fat and carbohydrates, it uses protein for energy.
11. Vitamins and Minerals
Of course, you would want to make sure that your kids choose foods high in various vitamins and minerals. Calcium, iron, vitamin A and C, among others, play an important role in a healthy diet.
Food labels can’t tell you and your kids what to eat — that’s entirely up to you and your child! But they can help you look for food that is healthy but still delectable.
