Nutrition Facts Label, commonly known as Nutrition Information Panel (NIP) is a part of the food label. A NIP provides information on the nutrients the food contains and how much of each nutrient contained in the product.
When it comes to grocery shopping, comparing products and deciding on the healthiest option can be overwhelming. Use the NIP to compare similar packaged foods and help you to make informed decisions on the foods you choose to purchase.
Quick Guide to Reading NIP
Taking a little bit of extra time to read and understand the nutrition information can help you make healthier choices. Here's we show you a quick guide to make it easier to understand the NIP!
1. Check Serving Size
The serving size, located at the top-left corner of the label is the first thing to check for when reading a nutrition facts label. Look at the ‘per 100g’ or ‘per 100ml’ information on each instead of the ‘per serving’ information when you're comparing two similar products.
2. Check The Calories Per Serving
A calorie is a unit of measurement for the amount of energy contained in a product. Check how many calories are in a single serving of food and compare it to your daily total calorie allowance. For weight control, it is important to check the calories of the product to prevent consuming too many calories, which may lead to weight gain.
3. Percent Daily Value (% DV)
The percent Daily Value (% DV) tells how much a nutrient in a serving of the food or beverage contributes to a total daily 2,000-calorie diet which helps to determine if a serving of food is high or low in a nutrient. As a general guide: 5% DV or less of a nutrient per serving is considered low and 20% DV or more of a nutrient per serving is considered high.
4. Know Your Nutrients
All nutrients are not created equal. Some nutrients should be limited, while others should be consumed in sufficient amounts. Overconsumption of fat, saturated fat, trans fat, cholesterol, and salt may increase the risk of chronic illnesses. Look for foods with lower amounts of these nutrients on the label when reading NIP.
On the other hand, nutrients including dietary fibre, Vitamin A, Vitamin C, calcium, and iron may lower the risk of some illnesses. To make sure you're receiving enough, eat foods that are high in these nutrients.