October 3, 2019 0 By Ewald Bahringer

Hi ! Welcome back to my channel It’s been a long time since I last met you So today I comeback with a brand new topic ‘How to read a nutrition label or ingredients
on your food packages’ On the top of nutrition fact is the Serving Size It’s really important It’s an amount they estimate you will use in one serving You can use more or less than this number But then all of details belowed will be changed Serving per Container For instance, 14 means you can use 14 times
(14 servings) to finish the entire package When you multiply ‘Serving Size’ by
‘Serving per Container’ You will get a whole amount in the package Example Let move to the main part showing particular ingredients in 1 ser Remember 1 serving Don’t just look at these adorable numbers and promptly think you will get a low calorie It’s a trick here. Be aware of ! In term of Total Fat 2.5 means there’s 2.5 g fat in 1 ser When you divide a calorie from fat by total calories
then multiply by 100 You have the fat percentage in this product Numbers on the right side show the percentage based on 2000-calorie diet They usually list out 2 types fat Saturated fat and Transfat Neither of them are good The better ones are mono saturated fat and polyunsaturated fat they didn’t shown here because it’s quite good already So don’t focus on them much However consuming a high level of
saturated fat and transfat can lead to heart disease or stroke Cholesterol and sodium In our country, Vietnamese usually absorb
a huge amount of sodium even more than 2400 mg per day It’s really dangerous I know that sodium flavoring your dish But it should be reduced by using a low sodium product instead It’s mainly found in fruits, vegetables, whole gain… Its benefit is to promote the digestion
and feeling of fullness Sugar=0g Now you may ask where the other 20g because when you combine sugar & dietary fibre and boom, it’s only 3g The answer is not all types of carbohydrate
are listed here We have bread, grain, fiber, sugar and other carbohydrate sources Ok move to my favorite part:
Protein This number show us
‘How many grams protein in 1 serving’ Protein is our close friend because it helps us gain more lean muscle especially when you take it right after hard workout According to DRI
(Dietary Reference Intake) Every kg of body weight needs 0.8g of protein However it’s just an estimate number if you want to know exact protein amount intake per day You should consider more aspects, like It’s complicated I think the basic calculation above is quite enough
for you to estimate Moreover, don’t forget to consume more fruits
to get Vitamin A&C More vegetables to get Calsium and Iron On the bottom of Nutrition Facts label you compare numbers in the red circle
to numbers of each ingredient above In term of the upper part we need to consume these things less than
limitations for daily intake For the lower part, it depends We finish theory Take a break a little bit Let’s practice on other food labels
to improve our reading ability turn it into a flawless reflex First, I have Raspberry yogurt on my hand How do you master this number? Take a deep breath Really simple! It shows us quite clearly Serving per tub That means It’s a disposable goods Therefore, serving size here is also
the amount of entire container Remember that to apply for every information below a Average Quantity per Serving kJ or Calorie is a unit of energy but kJ is the Australian measure Keep it in your mind. Then we notice %DI (Daily Intake) It’s based on 8700 kJ ~ 2000 Calories Average quantity per 100g Now we don’t need to concern it much Because the serving size here is 140g already Forget it temporarily Oh, I forgot to tell you for %DI If less than 5% is good,
if more than 20% is not good Based on that, saturated fat index here is quite terrible Only sodium index here is in limitation of daily intake Another brand of yogurt Vietnamese brand 1 box 100 gram Serving size 100g There’s a difference between
small calorie (c) and large calorie (C) I may talk more about this later in the next video. So that’s why you should subscribe my channel Remember to compare it to 2000-calorie diet to ensure what we consume
is still in an allowed daily intake amount Tar tar sauce They recommend us use it with bread, spring rolls… in only 10g serving size. Remember it ! Organic oat original milk fl oz is used for measuring liquid I just noted that potassium here is Kali and the human body requires at least 100mg The laughing cow cheese I super-duper like it Serving size 17.5g Serving per package=8 In 17.5g, It provides energy (135kJ)=32 kcal Serving Size=330 ml Energy=132 kcal High index in Carbohydrate, Total sugar, and Sodium Okay, here are some examples for you to practice by yourself I have attached a link below in description which can help you calculate
your recommended daily intake fat, protein, carbohydrate,… If you dont understand clearly
how to use it Feel free to comment and I will answer it Keep in touch. Bye ~