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Label ’em right

health-and-fitness Updated: Feb 06, 2010 01:05 IST

Hindustan Times
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In order to avoid being trapped in the web of unwanted and hidden salt, sugars and fat in your diet, it’s important to become ‘label smart’. Read the ingredients and nutrition labels on food products that are bought off the supermarket shelves. Here are some points to in mind while picking foods:

No fat or fat free: Contains less than 1/2 gram of fat per serving.
Lower or reduced fat: Contains at least 25 per cent less per serving than the reference food. (An example might be reduced fat cream cheese, which would have at least 25 per cent less fat than original cream cheese).
Low fat: Contains less than 3 grams of fat per serving
‘Lite’: Contain 1/3 the calories or 1/2 the fat per serving of the original version or a similar product.
No calories or calorie free: Contains less than five calories per serving.
Low calories: Contains 1/3 the calories of the original version or a similar product.
Sugar free: Contains less than 1/2 gram of sugar per serving.
Reduced sugar: At least 25 per cent less sugar per serving than the reference food.
No preservative added: Contains no added chemicals to preserve the product. Some of these products may contain natural preservative.
Low sodium: Contains less than 140 mgs of sodium per serving.
No salt or salt free: Contains less than 5 mgs of sodium per serving.
High fibre: 5 gms or more per serving (foods making high-fibre claims must meet the definition for low fat, or the level of total fat must appear next to the high-fibre claim).
Good source of fibre: 2.5 gms to 4.9 gms per serving.
More or added fibre: Contains 2.5 gms more per serving than the reference food.