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Food labels provide all the necessary information to help you avoid consuming food or drinks high in fat, sugar and other harmful ingredients.
What Information is Included in the Food Label?
Packaged food contains many ingredients you may be unaware of. Therefore, you need to assess so that you and your baby consume only the best food. The food label typically consists of:- The food name and its brand.
- The number of calories per serving.
- Weight of the packaged food or drink.
- An ingredients list including additives and potent allergens.
- Nutrient information including fats, saturated fats, total sugar, carbohydrates, protein, and salt.
- Manufacturing dates and use-by dates to consume food before it expires.
- Directions for use and how to store the food or drink.
- Name of the country where the food was produced and packaged.
Assessing the Front and Back Side of The Packaging
The front packaging of food can often be misleading because many brands make it alluring to attract consumers. They can even make certain health claims that may not be completely true. So, when you are choosing a healthy option during pregnancy, do not trust the information at face value.For a thorough inspection, check the side or back of the packaging to read the nutrition label information and ingredients list. All the information is per 100 millilitres or 100 grams, but can also be according to the portion size of a food.
How to Read Food Labels?
The food label has a lot of information; reading it properly will help you make better choices for you and your growing baby.- Serving size: The serving on the food label is either a single serving or for the entire contents. This serving size is often standardised into measurable units of cups, grams or millilitres. The nutrients table mentions all the values based on this serving size. Based on this information, you can assess your nutrient requirements. For example, if a packet mentions a 1-cup serving size but you have 2 cups, then the nutrient value from the table will also double. So, be mindful of the servings you consume for a balanced diet.
- Number of calories: The calories mentioned on the nutrition chart are according to the serving size of that food. If you eat two times the serving size, your calorie intake will also double, as per the value on the label. It is normal to gain weight during pregnancy, as long as it is a healthy amount. Therefore, ensure that the calorie intake from food is according to what your body needs. The recommended calorie intake differs for each person because of age, height, weight and daily activities. Your calorie intake will vary during pregnancy, so consider all the factors accordingly. Consuming more calories than required is linked to gaining unnecessary weight.
- Ingredients list: The food label lists ingredients by weight, with the most prominent ingredient first. Generally, consider the first three ingredients to understand your food consumption. To make healthy choices, ensure the first three ingredients are whole foods rather than hydrogenated oils or refined grains. A long ingredient list means it is highly processed, which you should avoid during pregnancy.
- Nutrient information: The nutrient information on the food label is an essential part of the label. During pregnancy, ensuring that you get the right nutrients is crucial to supporting your baby’s growth. According to your dietary needs, eat food that contains the nutrients you require and limit the ones that contain fewer nutrients.
- Nutrients required in higher amounts: Calcium, iron, potassium, dietary fibre, Vitamin D
- Nutrients required in smaller amounts: Sodium, Saturated fat and added sugars.
Additionally, check the sugar content of the packaged food, which is usually mentioned under total sugars and added sugars. Total sugar is the natural sugar found in fruits or vegetables. You should avoid added sugar, which is included during processing and may contain syrups, honey and artificial sweeteners. Any food ingredients containing artificial sweeteners should be avoided in pregnancy. When in doubt, consult your dietitian or doctor.
- Per cent Recommended Dietary Allowance (%RDA):
- Important dates: A food label comes with a use-by date, which tells you to consume the food before that date. Avoid consuming the food after the mentioned date, as it may adversely affect you and your baby.
- Not safe for pregnant women: In some commercial products or processed foods, the label specifically mentions ‘not suitable for pregnant women’. Avoid consuming these products at any cost.
Understanding the Claims Made in the Nutritional Panel
Most food packaging claims to attract consumers, but may provide false information.- Low-calorie, Low-Fat or Low-Carb: This may be the alternative to the brand’s original product. Also, check if other nutrients are added to compensate for the low-fat or low-carb value.
- Natural or Organic: This means that the manufacturer may have used the source of one of the ingredients.
- Multigrains: The food may contain a mix of refined grains, which is not healthy.
- No added Sugar: Some products may naturally contain high sugar.
- Whole grains: Check the ingredient list to understand the weightage of whole grains.
- Gluten-Free: The product avoids glutinous grains but may be highly processed.
For a healthy pregnancy, you can avoid packaged food altogether. However, you can also carefully assess the food label before consuming such foods to compare nutrients from different brands. This way, you can opt for great-quality food with the right nutritional content for you and your baby.
FAQs on How to Read Food Labels When You Are Pregnant
- What are the common mistakes made by people when reading a food label?
They ignore the serving size, calorie value, and added sugars, misunderstand the claims, and do not review the ingredients list. - How do I know what to eat during pregnancy?
Getting all the nutrients from a balanced diet and an additional 300 calories each day is recommended to support your baby’s growth. - What are the rules for reading a nutritional label?
Claims on the front of the packaging can be misleading. Always review the food label for nutrients, ingredients, and serving size.
