Learning from The Nutrition Content Label

By Wan Shahara Ahmad Ghazali KUALA LUMPUR, July 27(Bernama) -- One of the features of a modern lifestyle is the dependence upon processed foods, that often comes in impressive packages, cans, jars or bottles. Gone are the days where communities depended on wet markets and the neighbourhood grocery stores, or even farms, to purchase fresh supplies to prepare their meals. Now, with limited time, and especially when mothers have to take a job to support the family, these processed foods are a convenient alternative. Just walk down the supermarket or hypermarket aisles and see the array of food packages - from potato chips to instant noodles. Nonetheless, it is sad that the freshness and nutritional value of so-called processed food is lost, largely due to the widespread use of food additives that help to keep them longer on display racks. Not only that, artificial colouring and flavours are added to compensate for the loss of natural colours and flavours during the packaging process. KNOW THE CONTENT Therefore, it is important to know of the content inside these packages and their nutritional values before making a purchase. All food packages are printed with labels, known as the Nutrition Information Panel (NIP), to inform consumers of their contents. The Nutrition Society of Malaysia's (NSM) President, Dr Tee E. Siong, says it is important to read the NIP, especially when buying for the nutritional needs of children. "This can be done by going into the details of the products to be purchased, including on the NIP on the label, and getting to know all the ingredients used," he points out. Recently, NSM undertook a study of 300 mothers with children less than three years old to identify the parents' nutritional knowledge. Among the positive outcome from the study is that 81 per cent of the mothers have never offered fast foods or bicarbonate drinks to their children, clearly indicating their awareness of healthy diets for their children. THE FOOD PACKAGING PANEL Dr Tee provides some practical advice for parents in learning from the packaging labels. First and foremost, they should never purchase packaged foods based on their attractive packaging and, in turn, they should make product comparisons by reading what is stated on the NIP and ingredient list. "When one compares the nutritional content of a product, say between two brands, one can see for oneself whether the foodstuff in question is rich in nutrition or otherwise," he said. Also, when making comparisons do not just look at a particular nutrient value, but take into consideration the value of, for example, the fat, protein and calcium content, along with the energy that they provide. He also reminds parents not to overly depended upon advertisements or product promotions that often confuse the mind and instead advises parents to consult certified nutritionists or dietitians. NINE THINGS TO LOOK FOR Experts recommend that the first step is to identify the nine mandatory information items on the product package. These nine are the product brand, manufacturing and expiry date, the nutrient content claim, such as rich with calcium needed for growth, the NIP, the manufacturer's name and address, net weight, the halal logo and the product's bar code. The last one is the ingredient list arranged in a descending order of the amount present in the food with the highest amount sitting on the top of the list. "This means, the first name on the list is the main ingredient of the product, as for example the label on the bread will state wheat, oat or cereals as the main content," he says. However, Dr Tee reminds consumers that not all multigrain brown breads are made using grains. "Now the 'Halal' logo recognition that indicates the product complies with Islamic codes in the production and slaughtering process is a significant attribute not only to Muslims, but non-Muslims as well," he adds. INGREDIENTS THAT CONFUSE Dr Tee also reminds consumers to understand the ingredient list since unhealthy ingredients such as sugar, salt and fats are disguised under different names. For example, sugar is listed as different names - sucrose, corn syrup solids, glucose syrup, maltose, malt sugar, barley malt, high-fructose corn syrup and molasses. Ingredients with names like sodium chloride, soy sauce, rock salt and monosodium glutamate (MSG) are basically salts, while ingredients like butter, ghee, margarine, shortening or dripping are basically fats listed under different names. UNDERSTANDING NIP The second step is understanding NIP's main component, carbohydrates, proteins and fats that have to be declared by the manufacturer. According to Dr Tee, NIP's main function it to list the nutritional value in each food serving or drink that will enable consumers to compare the same products from different brands. “However, comparison should only be made based on the nutritional amount for every 100 grammes or 100 ml of the product, and not based on random servings that do not give an accurate picture,” he explains. As for example, the NIP on a potato chip package states 150 calories per serving, while each package contains three servings, meaning the actual amount contained in the bag is 450 calories. NIP divides fats into saturated and trans fatty acids that should be reduced in the daily intake, unlike the mono and poly unsaturated fats that are healthier to consume. "However, consumers are reminded that food that is advertised as fat free does not necessarily mean it is free from calories, especially when sugar is added to provide taste," Dr Tee further explains. CONTROL THE QUANTITY Cholesterol is an important component needed by the body to produce cells and hormones, yet the human body also produces cholesterol for internal use. Nevertheless, animal based food contain dangerous cholesterol that increases the risk of cardio vascular disease, therefore such cholesterol intake should be limited. The other nutrients needed in controlled quantities include sodium or salts, and when in excess it contributes to high blood pressure and if potassium is deficient, cardiac rhythm could be affected. Other than that, carbohydrates, protein, fibre, vitamins and minerals should be taken in adequate quantities to maintain good health. Further information on health is available at NSM's website at www.nutriweb.org.my. -- BERNAMA