{"id":390251,"date":"2022-08-26T15:44:01","date_gmt":"2022-08-26T13:44:01","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=390251"},"modified":"2024-05-07T09:52:00","modified_gmt":"2024-05-07T07:52:00","slug":"how-to-read-food-labels-and-what-to-watch-out-for","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/how-to-read-food-labels-and-what-to-watch-out-for\/","title":{"rendered":"How to Read Food Labels and What to Watch Out for?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/how-to-read-food-labels-and-what-to-watch-out-for\/#Can_manufacturers_put_anything_they_want_on_the_packaging\" title=\"Can manufacturers put anything they want on the packaging?\">Can manufacturers put anything they want on the packaging?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/how-to-read-food-labels-and-what-to-watch-out-for\/#What_to_look_for_on_the_packaging_and_how_to_understand_the_labels\" title=\"What to look for on the packaging and how to understand the labels?\">What to look for on the packaging and how to understand the labels?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/how-to-read-food-labels-and-what-to-watch-out-for\/#1_Ingredients_list\" title=\"1. Ingredients list\">1. Ingredients list<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/how-to-read-food-labels-and-what-to-watch-out-for\/#2_Nutrition_facts_table\" title=\"2. Nutrition facts table\">2. Nutrition facts table<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/how-to-read-food-labels-and-what-to-watch-out-for\/#3_Food_Additives\" title=\"3. Food Additives\">3. Food Additives<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/how-to-read-food-labels-and-what-to-watch-out-for\/#4_Allergens\" title=\"4. Allergens\">4. Allergens<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/how-to-read-food-labels-and-what-to-watch-out-for\/#5_Best_Before_and_Expiration_Date\" title=\"5. Best Before and Expiration Date\">5. Best Before and Expiration Date<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/how-to-read-food-labels-and-what-to-watch-out-for\/#6_Quality_Labels\" title=\"6. Quality Labels\">6. Quality Labels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/how-to-read-food-labels-and-what-to-watch-out-for\/#7_Health_and_Nutrition_Claims\" title=\"7. Health and Nutrition Claims\">7. Health and Nutrition Claims<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/how-to-read-food-labels-and-what-to-watch-out-for\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>You know that confused feeling you get when you pick a food item off the shelf at the supermarket and try to decode what it says on the packaging? All the small print, countless numbers, unfamiliar words and so many attractive symbols and claims makes your head spin. No wonder you often give up and simply buy what you like. Food labels can be pretty confusing. Therefore, in today&#8217;s article, we will teach you how to read and understand food packaging.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Can_manufacturers_put_anything_they_want_on_the_packaging\"><\/span>Can manufacturers put anything they want on the packaging?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Many people think that food packaging is solely in the hands of manufacturers and their imagination. However, that&#8217;s not how it is. Food labelling is subject to relatively strict <strong>legislation<\/strong> that dictates certain obligations and rules. <strong>The European Union<\/strong> determines regulations that apply to all its member states. In addition, individual countries may also have their own rules that they set themselves. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_to_look_for_on_the_packaging_and_how_to_understand_the_labels\"><\/span>What to look for on the packaging and how to understand the labels?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Ingredients_list\"><\/span>1. Ingredients list<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The first step when deciding which food to buy should definitely be to check the ingredients list. The ingredients are always listed in <strong>descending order<\/strong>. This means that the first one listed is always going to be the one which is represented in the food the <strong>most<\/strong>. The first few things on the list will often tell you whether it is a suitable food or not. <span class=\"tadv-color\" style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Also note the&nbsp;<strong>number of ingredients<\/strong> in the list. The longer the ingredients list, the more the food has been <strong>processed<\/strong>. A long list of ingredients often means that the food is full of unnecessary additives. The goal should be to buy <strong>as little industrially processed food as possible.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The following table compares of two versions of oats. Which one do you normally get?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Homemade Oats<\/th><th>Store-bought Sweetened Instant Oats<\/th><\/tr><\/thead><tbody><tr><td>pure&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">oats<\/a>\nmilk \/ yogurt \/ whey protein\nfresh or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/dried-fruit\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">lyophilized fruit<\/a>\nnatural <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/catalogsearch\/result\/?q=orechy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">nuts<\/a><\/td><td>oats 50%, powdered milk (lactose, milk protein, partially solidified soybean oil, milk fat, glucose syrup), fructose, corn starch, freeze-dried raspberries, salt, flavourings, citric acid<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Instant oats often look like a great option for breakfast. In reality, however, in most cases, you are buying a mix of unnecessary additives that have no business in this dish. There are some exceptions, but you can find those only after carefully reading the ingredients list. However, a better solution is to reserve 5-10 minutes of your time and cook plain oats (or just pour boiling water over them) and season according to your preferences. In the end, you will get not only a better composition, but also a <strong>longer feeling of satiety<\/strong>, because it will contain a larger amount of <strong>protein<\/strong>&nbsp;and&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>fibre<\/strong><\/a>. The same goes for any dishes and foods. The simpler their ingredients list, the better for you.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/IMG_2307-1124x749.jpg\" alt=\"Oatmeal\" class=\"wp-image-389508\" style=\"width:843px;height:562px\" title=\"Oatmeal\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_2307-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_2307-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_2307-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_2307-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Nutrition_facts_table\"><\/span>2. Nutrition facts table<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The nutrition facts table is a very important part of the packaging, because it tells you how <strong>nutritionally rich<\/strong> the given food is and how much <strong>energy <\/strong>it contains. The<strong> energy value&nbsp;<\/strong><strong>must<\/strong> be indicated&nbsp;on the packaging.&nbsp;It is given in&nbsp;<strong>kilocalories (kcal)<\/strong>&nbsp;and&nbsp;<strong>kilojoules (kJ)<\/strong>, where 1 kcal = 4.2 kJ. Underneath you will also find the reference value of energy intake for an average adult, which is 2,000 kcal (8,400 kJ). Furthermore, there will also be the information about the content of <strong>carbohydrates<\/strong>, <strong>sugars<\/strong>, <strong>proteins<\/strong>, <strong>fat<\/strong>, <strong>saturated fatty acids<\/strong>&nbsp;and&nbsp;<strong>salt<\/strong>. Non-mandatory but often mentioned information are <strong>fibre<\/strong>, <strong>sugar alcohols<\/strong>, <strong>monounsaturated <\/strong>and <strong>polyunsaturated fatty acids<\/strong>, <strong>vitamins<\/strong>, etc. <span class=\"tadv-color\" style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"51493,58687,60667,53185,53113,53080,49777,6086,9061,58693,37996,39070,59179\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Quantity per 100 g or per serving?<\/h3>\n\n\n\n<p>First of all, always pay attention&nbsp;<strong>to the amount of food <\/strong>for which&nbsp;the given energy and nutrient values \u200b\u200bare stated.&nbsp;Typically, it is per&nbsp;<strong>100 g<\/strong>&nbsp;or&nbsp;<strong>100 ml <\/strong>of food, but it may happen that the manufacturer also states the amount per serving (for example, 50 g). <strong>However, the size of the serving shown on the package may not be your usual portion.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For example, breakfast cereals usually have a set portion of 30 g. The energy value of this portion can be around 130 kcal. But for most of you, it probably wouldn&#8217;t be enough for a breakfast, so you double the portion (60g). The energy intake from this breakfast cereals suddenly rises to 260 kcal, which is 13% of the average recommended daily energy intake.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Therefore, always find out how much energy is in 100 g of food, what portion size is indicated by the manufacturer and how much you put on your plate. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-154228292-1124x749.jpg\" alt=\"Nutrition facts table\" class=\"wp-image-389523\" style=\"width:843px;height:562px\" title=\"Nutrition facts table\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-154228292-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-154228292-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-154228292-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-154228292-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Carbohydrates<\/h3>\n\n\n\n<p><strong>Carbohydrates<\/strong> are one large group of nutrients, which is divided into <strong>polysaccharides<\/strong>, <strong>oligosaccharides<\/strong>, <strong>disaccharides <\/strong>and&nbsp;<strong>monosaccharides<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monosaccharides<\/strong>&nbsp;are the simplest form of carbohydrates.&nbsp;They are made up of only one carbohydrate molecule.&nbsp;These are, for example,&nbsp;<strong>glucose<\/strong>,&nbsp;<strong>fructose<\/strong>&nbsp;or&nbsp;<strong>galactose<\/strong>. Monosaccharides are <strong>absorbed<\/strong> from the digestive tract into the blood the fastest.<\/li>\n\n\n\n<li><strong>Disaccharides<\/strong> consist of two monosaccharides. These are, for example, <strong>sucrose<\/strong> (beet and cane sugar) or <strong>lactose<\/strong>&nbsp;(milk sugar).<\/li>\n\n\n\n<li><strong>Oligosaccharides<\/strong>&nbsp;consist of 2 to 10 monosaccharides (including disaccharides).<\/li>\n\n\n\n<li><strong>Polysaccharides<\/strong>, also called&nbsp;<strong>complex carbohydrates<\/strong>, are made up of long chains of monosaccharide molecules. A typical polysaccharide in our diet is <strong>starch<\/strong>, which is composed of&nbsp;<strong>glucose<\/strong> molecules. Compared to other carbohydrates, polysaccharides take longer to digest, thanks to which they <strong>satiate <\/strong>better and at the same time help maintain <strong>a stable blood sugar level.&nbsp;<\/strong>Polysaccharides should make up&nbsp;<strong>45-60%<\/strong> of the total daily energy intake. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Disaccharides and monosaccharides are also known as&nbsp;<strong>sugars<\/strong>. The amount of carbohydrates shown in the nutrition facts table \u200b\u200bcontains <strong>all<\/strong> these subgroups.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><\/th><th>Per 100 g of food<\/th><\/tr><\/thead><tbody><tr><td>Carbohydrates<\/td><td>50 g<\/td><\/tr><tr><td>&#8211; of which sugars<\/td><td>20 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The manufacturer is also obliged to indicate the amount of contained&nbsp;<strong>sugars.&nbsp;<\/strong>The following table shows that the <strong>total amount of carbohydrates<\/strong>&nbsp;in the food is 50 g (per 100 g).&nbsp;Of this, 20 g of the total 50 g are&nbsp;<strong>sugars<\/strong> (<strong>monosaccharides<\/strong>&nbsp;and&nbsp;<strong>disaccharides<\/strong>). The remaining 30 g are therefore made up of polysaccharides and other types of carbohydrates.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The daily sugar intake should not exceed 10% of the total daily energy intake.&nbsp;This amount includes sugar that is&nbsp;<strong>added<\/strong> to food, but also that which occurs&nbsp;<strong>naturally<\/strong>&nbsp;in them (e.g. sugar in fruit or dairy products). <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Always supplement reading the table with information from&nbsp;<strong>the ingredients list<\/strong>&nbsp;so that you know what&nbsp;<strong>source of sugar<\/strong> it is. Ideally, most of the sugar should come from <strong>fruit<\/strong>.&nbsp;On the contrary, try to limit foods that are sweetened with&nbsp;<strong>glucose<\/strong>&nbsp;or&nbsp;<strong>fructose syrup<\/strong>. For example, it is much better to buy a plain yogurt instead of a sweet one and flavour it with your favourite fruit. Not only will you get a higher amount of vitamins, but it will also satiate you better.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"736\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-12.35.24-1124x736.png\" alt=\"Grocery shopping\" class=\"wp-image-389562\" style=\"width:843px;height:552px\" title=\"Grocery shopping\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-12.35.24-1124x736.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-12.35.24-400x262.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-12.35.24-1536x1005.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-12.35.24-2048x1340.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Fat<\/h3>\n\n\n\n<p>This value indicates&nbsp;<strong>the total amount of fat<\/strong>&nbsp;in the food.&nbsp;This includes both&nbsp;<strong>saturated<\/strong>&nbsp;and&nbsp;<strong>unsaturated<\/strong> fats.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><\/th><th>Per 100 g of food<\/th><\/tr><\/thead><tbody><tr><td>Fat<\/td><td>34 g<\/td><\/tr><tr><td>\u2013 of which saturated fatty acids<\/td><td>19 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This value indicates&nbsp;<strong>the proportion of saturated fatty acids<\/strong>&nbsp;in the total amount of fat.&nbsp;Their amount should not be more than&nbsp;<strong>10%<\/strong> of your&nbsp;<strong>total daily energy intake<\/strong>.&nbsp;Excessive intake of saturated fatty acids increases the risk of cardiovascular diseases.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Watch the fat content of cured meats, dairy products and other packaged animal products. However, also be careful when buying various cookies, chocolates and other sweets. These foods often contain <strong>coconut<\/strong>&nbsp;or&nbsp;<strong>palm oil<\/strong>, which are a source of <strong>saturated fatty acids.&nbsp;<\/strong>You&#8217;d be surprised how much fat a package of chocolate-dipped cookies can contain. 100 g of them can contain up to 28 g of fat, half of which is saturated fat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Trans fatty acids<\/h4>\n\n\n\n<p>Consumption of trans fatty acids (TFA) increases the risk of developing cardiovascular diseases.&nbsp;Their natural source is the tissues of ruminants, but they are also produced during the&nbsp;<strong>industrial processing of fats<\/strong>. It is TFA arising from incorrect technological modification that can be dangerous. They come from <strong>partially solidified fats,<\/strong>&nbsp;which are typically found, for example, in cheap sweets, puff pastry, low-quality chocolate toppings, chocolate substitutes, etc.&nbsp;<strong>However, you will not find<\/strong> this information on food packaging.&nbsp;Therefore, pay more attention to&nbsp;<strong>reading the composition<\/strong>&nbsp;and avoid foods that contain&nbsp;<strong>partially solidified fat<\/strong>. This way, you will successfully remove the largest sources of trans fatty acids from your diet. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"736\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-12.45.42-1124x736.png\" alt=\"Reading the nutrition facts table\" class=\"wp-image-389587\" style=\"width:843px;height:552px\" title=\"Reading the nutrition facts table\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-12.45.42-1124x736.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-12.45.42-400x262.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-12.45.42-1536x1005.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-12.45.42-2048x1340.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Salt<\/h3>\n\n\n\n<p>You shouldn&#8217;t consume more than <strong>5 g of salt<\/strong> per day. It is easy to exceed this limit, therefore it is necessary not only to limit salting when cooking and preparing food, but also to monitor the salt content in food.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Foods with high salt content:&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>blue cheese, Balkan type cheese, Halloumi, string cheese, etc. (Brie has up to 1 g of salt per 100 g)<\/li>\n\n\n\n<li>ham, sausages, salami and other cured meats (100 g of sausages contains up to 2 g of salt)<\/li>\n\n\n\n<li>pastries, especially those sprinkled with salt (Kaiser roll contains about 1 g of salt)<\/li>\n\n\n\n<li>semi-finished goods<\/li>\n\n\n\n<li>breakfast cereals<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"736\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-12.54.22-1124x736.png\" alt=\"\" class=\"wp-image-389610\" style=\"width:843px;height:552px\" title=\"Food with high amount of salt\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-12.54.22-1124x736.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-12.54.22-400x262.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-12.54.22-1536x1005.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-12.54.22-2048x1340.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Food_Additives\"><\/span>3. Food Additives<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In Europe, substances marked with the letter &#8220;E&#8221; and three numbers are probably the biggest scare on food packaging. This label hides <strong>additives<\/strong> that are added to food in order to increase its quality &#8211; to improve colour, smell, extend shelf life, etc. These are, for example, colourings, sweeteners, preservatives, gelling agents, etc.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>They are considered a &#8220;biohazard&#8221; and foods that are said to not contain any of them are very popular. But the letter &#8220;E&#8221; actually reassures that the substance marked in this way is <strong>safe<\/strong>&nbsp;and meets&nbsp;<strong>European regulations<\/strong>. Each additive that appears in the food has undergone extensive <strong>tests<\/strong>&nbsp;and has been approved by the&nbsp;<strong>European Food Safety Authority<\/strong> (EFSA). <span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Some antioxidants, vitamins, natural colourings, polyalcohols used as sweeteners, etc. are also considered additives. Here are some examples:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Curcumin <\/strong>(E100), naturally contained in turmeric, is used as a colouring.<\/li>\n\n\n\n<li><strong>Chlorophyll <\/strong>(E140) is a pigment that gives plants (not only the inedible ones, but also salads, for example) their green colour. It is also used as a colouring.<\/li>\n\n\n\n<li><strong>Ascorbic acid,<\/strong>&nbsp;otherwise known as vitamin C (E300), plays the role of an antioxidant in food.<\/li>\n\n\n\n<li><strong>Guar gum<\/strong> (E412) is a fibre naturally occurring in guar beans (a legume native to Asia). It serves as an emulsifier and thickener in food. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Even an ordinary &#8220;natural&#8221; banana is actually full of chemicals. It contains, for example:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sugar (glucose, fructose, etc.), starch<\/li>\n\n\n\n<li>amino acids (glutamic acid, aspartic acid, lysine, arginine, valine, etc.)<\/li>\n\n\n\n<li>fatty acids (linoleic acid, stearic acid, oleic acid, etc.)<\/li>\n\n\n\n<li>riboflavin, which serves as a colouring<\/li>\n\n\n\n<li>its flavour and colour are produced by, for example, 3-methylbut-1-yl, 2-methylbut-1-yl, ethyl butanoate, pentyl acetate and many others<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you search your memory, you will surely remember that all these substances were mentioned in chemistry classes. Chemical compounds are not only created in laboratories. In many cases, they are formed by nature itself and are literally in everything &#8220;natural&#8221; around us. So you definitely don&#8217;t need to be afraid of them.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"736\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-13.03.44-1124x736.png\" alt=\"Bananas\" class=\"wp-image-389634\" style=\"width:843px;height:552px\" title=\"Bananas\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-13.03.44-1124x736.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-13.03.44-400x262.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-13.03.44-1536x1005.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-13.03.44-2048x1340.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Allergens\"><\/span>4. Allergens<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you have food allergies, this section is probably the most important for you. Allergens are always <strong>distinguished<\/strong>&nbsp;from other ingredients in the food composition.&nbsp;For example, they are written in a different&nbsp;<strong>type of font<\/strong>, are&nbsp;<strong>highlighted<\/strong>, have a different&nbsp;<strong>colour<\/strong>&nbsp;or a different&nbsp;<strong>background colour<\/strong>. However, when the allergen is mentioned in the name of the food (e.g. milk rice, where the allergen is milk), it doesn&#8217;t need to be listed. <span class=\"tadv-color\" style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">The official list of allergens contains&nbsp;<strong>14 items:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cereals containing gluten<\/li>\n\n\n\n<li>Crustaceans<\/li>\n\n\n\n<li>Eggs<\/li>\n\n\n\n<li>Fish<\/li>\n\n\n\n<li>Peanuts<\/li>\n\n\n\n<li>Soy<\/li>\n\n\n\n<li>Milk<\/li>\n\n\n\n<li>Shell fruits<\/li>\n\n\n\n<li>Cellery<\/li>\n\n\n\n<li>Mustard<\/li>\n\n\n\n<li>Sesame<\/li>\n\n\n\n<li>Sulfur dioxide and sulfites<\/li>\n\n\n\n<li>Lupin<\/li>\n\n\n\n<li>Shellfish <sup><span class=\"tadv-color\" style=\"color: #ff6600;\">[18]<\/span><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">How to understand the statement that food contains just traces of an allergen?<\/h3>\n\n\n\n<p>You will often come across that the food contains &#8220;<strong>traces<\/strong>&#8221; of some allergen, for example &#8220;traces of gluten&#8221;. With this, the manufacturer makes known that the food is produced in a factory where the given allergen is used and it is possible that the food is <strong>contaminated <\/strong>with it. For example, a product containing only gluten-free ingredients may be produced in a place where wheat is also processed (contains gluten). In this case, the manufacturer would state on the packaging that the food may contain traces of gluten. This is an amount that the manufacturer was not able to detect with the laboratory methods used, and therefore lists these allergens there as a <strong>precaution<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"736\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-13.16.32-1124x736.png\" alt=\"\" class=\"wp-image-389652\" style=\"width:843px;height:552px\" title=\"Gluten-free fine oats\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-13.16.32-1124x736.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-13.16.32-400x262.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-13.16.32-1536x1005.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-13.16.32-2048x1340.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Best_Before_and_Expiration_Date\"><\/span>5. Best Before and Expiration Date<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Until now, you might have thought that these two different date markings meant the same thing. However, that&#8217;s not how it is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Best before date<\/strong> is used for&nbsp;<strong>long shelf life<\/strong><strong>&nbsp;foods,<\/strong> such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pasta\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">pasta<\/a>, canned foods, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/cereals-and-muesli\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">cereals<\/a>, etc. These foods <strong>can be consumed even after the stated date<\/strong>. However, sellers can sell them only if they state that the best before date has passed and they also have to separate them from other foods.<\/li>\n\n\n\n<li><strong>Expiration date<\/strong> (often written as &#8220;<strong>U<\/strong><strong>se by<\/strong>&#8220;) is used for <strong>perishable<\/strong> foods.&nbsp;These are, for example, dairy products or cured meats.&nbsp;After this date, the food&nbsp;<strong>is no longer considered safe <\/strong>to eat. <span class=\"tadv-color\" style=\"color: #ff6600;\">[18]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about shelf life and food storage, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-store-food-properly-to-last-as-long-as-possible\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>How to Properly Store Food to Make It Last as Long as Possible.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"736\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-13.22.26-1124x736.png\" alt=\"Food storage\" class=\"wp-image-389669\" style=\"width:843px;height:552px\" title=\"Food storage\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-13.22.26-1124x736.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-13.22.26-400x262.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-13.22.26-1536x1005.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Snimka-obrazovky-2022-08-22-o-13.22.26-2048x1340.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Quality_Labels\"><\/span>6. Quality Labels<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You have probably noticed that foods are often labelled with different coloured stickers. At first glance, it may seem that this is just a marketing move, but in fact, these are labels that guarantee the <strong>quality of the food<\/strong>. They are awarded by state institutions or private organizations based on certain criteria \u2013 nutritional value of the food, origin of the raw materials used, production technology, etc. However, at the same time, there are also labels that are nothing more than a marketing move, so it is beneficial to know who is behind the given logo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Labels awarded by the European Union<\/h3>\n\n\n\n<p>The European Union has a system in place called Protected Geographical Indications that includes three food quality labels.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Traditional Speciality Guaranteed<\/strong><\/h4>\n\n\n\n<p>This label is used for foods that have been produced for a long time using traditional methods and traditional raw materials are used in their production. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\"><strong>What foods have this label?&nbsp;<\/strong>For example:<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Slovakia:<\/strong> Bratislava rolls, Spi\u0161 sausages<\/li>\n\n\n\n<li><strong>Czech Republic:<\/strong>&nbsp;Prague ham<\/li>\n\n\n\n<li><strong>Poland:<\/strong> Old Country&nbsp;Style&nbsp;Polish Sausage<\/li>\n\n\n\n<li><strong>Hungary:<\/strong> quark, Poga\u010da<\/li>\n\n\n\n<li><strong>Italy:<\/strong> pizza, Mozzarella <span class=\"tadv-color\" style=\"color: #ff6600;\">[15,21]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"130\" height=\"130\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/tsg-kopie.png\" alt=\" Traditional Speciality Guaranteed\" class=\"wp-image-389684\" title=\" Traditional Speciality Guaranteed\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Protected Designation of Origin<\/strong><\/h4>\n\n\n\n<p>In order for some food to be labelled as such, its entire production must take place in the region where it comes from. At the same time, the food must have properties specific to this area. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\"><strong>What foods have this label?<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Slovakia:<\/strong> \u017ditavsk\u00e1 paprika seasoning<\/li>\n\n\n\n<li><strong>Czech Republic:<\/strong> Czech cumin, Poho\u0159elice carp<\/li>\n\n\n\n<li><strong>Austria:<\/strong>&nbsp;Tyrolean gray cheese, Vorarlberg mountain cheese<\/li>\n\n\n\n<li><strong>Greece:<\/strong>&nbsp;Feta cheese<\/li>\n\n\n\n<li><strong>Poland:<\/strong> Bryndza Podhala\u0144ska, O\u0161tiepok smoked cheese <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"591\" height=\"591\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/pdo-kopie.png\" alt=\"Protected Designation of Origin\" class=\"wp-image-389713\" style=\"width:148px;height:148px\" title=\"Protected Designation of Origin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pdo-kopie.png 591w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pdo-kopie-400x400.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pdo-kopie-150x150.png 150w\" sizes=\"auto, (max-width: 591px) 100vw, 591px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Protected Geographical Indication<\/strong><\/h4>\n\n\n\n<p>This label tells us that at least one phase of production (production, processing, etc.) took place in the region where the food comes from. These foods must also be typical for a certain region. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\"><strong>What foods have this label?<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Slovakia:<\/strong> Chimney cake from Skalice, Smoked Parenica<\/li>\n\n\n\n<li><strong>Czech Republic:<\/strong> Olomouc curd ripened cheese, Pardubice gingerbread<\/li>\n\n\n\n<li><strong>Italy:<\/strong>&nbsp;Prosciutto<\/li>\n\n\n\n<li><strong>Austria:<\/strong>&nbsp;Marchfeld asparagus <span class=\"tadv-color\" style=\"color: #ff6600;\">[10,13,23]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"119\" height=\"119\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/PGI-kopie.gif\" alt=\"Protected Geographical Indication\" class=\"wp-image-389741\" title=\"Protected Geographical Indication\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Other international labels<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Nutri-score<\/strong><\/h4>\n\n\n\n<p>Recently, labels resembling a <strong>traffic light<\/strong> have begun to appear on food packaging. Nutri-score originated in France and is currently used in some European countries (besides France, for example in Italy, Netherlands, Belgium, etc.). At the same time, it is being discussed that it could eventually be introduced in all countries of the European Union. This system evaluates food based on <strong>energy and nutrient content<\/strong>.&nbsp;<strong>Points<\/strong> are added and subtracted for energy and nutrient content, and the result is calculated using a scientific algorithm. The customer sees the final evaluation in the form of a specific <strong>letter<\/strong>&nbsp;and&nbsp;<strong>colour<\/strong>. The letter A and the dark green colour represent the best rating, while the worst result is the letter E and the red colour. Nutri-score helps people easily and clearly navigate their food choices. <span class=\"tadv-color\" style=\"color: #ff6600;\">[19,20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"450\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/logo-nutri-score-kopie.jpg\" alt=\"Nutri-score\" class=\"wp-image-389758\" style=\"width:213px;height:113px\" title=\"Nutri-score\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/logo-nutri-score-kopie.jpg 850w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/logo-nutri-score-kopie-400x212.jpg 400w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Bio Food<\/strong><\/h4>\n\n\n\n<p>Food marked with &#8220;bio&#8221; logo or inscription is not automatically healthier and does not have better nutritional values \u200b\u200bthan &#8220;non-bio&#8221; food. This label means that the food is a product of <strong>bio farming<\/strong>&nbsp;and was produced under strict and controlled conditions.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\"><strong>Examples of bio farming rules:<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It is forbidden to use synthetic fertilizers, pesticides, etc.<\/li>\n\n\n\n<li>The welfare of the farmed animals is important &#8211; they must have sufficient living space, facilities for rest, enough quality feed, etc.<\/li>\n\n\n\n<li>The use of antibiotics is limited to cases where it is necessary for the health of the animal. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In the stores, you can find a European<strong>&nbsp;<\/strong>bio food<strong> label that looks like this:<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/eu-organic-logo-600x400_0-kopie.png\" alt=\"European labelling of bio food\" class=\"wp-image-389793\" style=\"width:150px;height:100px\" title=\"European labelling of bio food\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/eu-organic-logo-600x400_0-kopie.png 600w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/eu-organic-logo-600x400_0-kopie-400x267.png 400w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n<\/div>\n\n\n<p>According to European guidelines, a product is truly <em>bio<\/em> only if it contains this label. If a product is labelled as <strong>natural, eco, organic,<\/strong> etc.,<strong>&nbsp;it<\/strong> <strong>does not belong to bio food.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Health_and_Nutrition_Claims\"><\/span>7. Health and Nutrition Claims<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>This title entails all those claims on food packages that inform you that the food is high in protein and fibre or low in fat. The vast <strong>majority of them&nbsp;<\/strong><strong>are not a marketing strategy<\/strong>, as many think. It is a label based on food labelling legislation. Approval of these claims is in the hands of the European Commission. They can appear on the package only if the food meets <strong>strict criteria.<\/strong> If manufacturers do not comply with them, they can face a ban of this specific food or a fine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Nutritional Claims<\/h3>\n\n\n\n<p>They are focused on&nbsp;<strong>the nutrient content of<\/strong> the food. They can be indicated on the packaging only if the food has <strong>beneficial nutritional properties<\/strong>&nbsp;and meets the criteria for the content of the nutrient to which the claim relates.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Examples of health claims on food packaging:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Low fat<\/strong>&nbsp;: The claim can only be made when the food has no more than 3 g of fat per 100 g or 1.5 g of fat per 100 ml.<\/li>\n\n\n\n<li><strong>Sugar-free:<\/strong>&nbsp;Can be on the packaging only if the product does not contain more than 0.5 g of sugar per 100 g or 100 ml.<\/li>\n\n\n\n<li><strong>No added sugar:<\/strong> The product does not contain any added sugars (monosaccharides and disaccharides). However, these foods may contain naturally occurring sugars.<\/li>\n\n\n\n<li><strong>Source of fibre<\/strong><strong>:<\/strong> Food can be called a source of fibre only when it contains more than 3 g of fibre per 100 g or 1.5 g of fibre per 100 kcal.<\/li>\n\n\n\n<li><strong>High in protein:<\/strong>&nbsp;The claim can be made when more than 20% of the energy value of the food is protein.&nbsp;<a href=\"https:\/\/www.zotero.org\/google-docs\/?pC9VTV\">[17]<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Providing nutrition claims is <b>optional<\/b>, so definitely do not consider them as the main guide when buying food.&nbsp;It is still true that first of all it is necessary to look at the&nbsp;<strong>ingredients list<\/strong> and <strong>nutrition facts.<\/strong> This is the best way to find out the nutritional value of the food you buy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/EC4C8FD4-030F-43E2-81ED-314CD56421C4-900x1124.jpeg\" alt=\"Healthy Food\" class=\"wp-image-389900\" title=\"Healthy Food\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/EC4C8FD4-030F-43E2-81ED-314CD56421C4-900x1124.jpeg 900w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/EC4C8FD4-030F-43E2-81ED-314CD56421C4-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/EC4C8FD4-030F-43E2-81ED-314CD56421C4-1230x1536.jpeg 1230w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/EC4C8FD4-030F-43E2-81ED-314CD56421C4.jpeg 1440w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading is-style-default\"><strong>Foods that don&#8217;t have any claims on the packaging, but would certainly deserve some, are for example:<\/strong><\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Legumes,<\/strong> as well as <a href=\"https:\/\/gymbeam.com\/bio-lentil-pasta-fusili-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>legume pasta<\/strong><\/a><strong>, can be called a source of fibre. <\/strong>100 g of raw lentils and lentil pasta contain 15 g of fiber.<\/li>\n\n\n\n<li>100 g of raw <a href=\"https:\/\/gymbeam.com\/pasta\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>whole grain pasta<\/strong><\/a> contains 8 g of fibre. It is also an excellent <strong>source of fibre.<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/gluten-free-fine-oats-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Oats<\/strong><\/a><strong>&nbsp;<\/strong>have 15 g of fibre per 100 g.<\/li>\n\n\n\n<li><strong>Low-fat quark<\/strong> has 17 g of protein per 100 g, which is 70% of its total energy value. Without a doubt, it can be considered as food with a <strong>high protein content.<\/strong><\/li>\n\n\n\n<li>A high amount of protein can also be obtained from eggs, or just <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/liquid-egg-whites-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">egg whites<\/a>, which have 10 g of protein per 100 g.<\/li>\n\n\n\n<li>All instant <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/rice-porridge-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">cereal porridges<\/a>, which contain nothing but the cereals themselves, certainly deserve the claim &#8220;sugar-free&#8221;.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\"><strong>Health claims<\/strong><\/h3>\n\n\n\n<p>Health claims describe the association between a food, food group or nutrient and health benefits. The claims <strong>must be based on scientific evidence.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Examples of health claims on food packaging:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Docosahexaenoic acid <\/strong>(<em>omega-3 fatty acid)<\/em>&nbsp;contributes to maintaining optimal brain activity.<\/li>\n\n\n\n<li><strong>Vitamin D<\/strong> contributes to the optimal function of the immune system.<\/li>\n\n\n\n<li><strong>Calcium<\/strong> is needed to maintain good bone health.<\/li>\n\n\n\n<li><strong>Vitamin C<\/strong> contributes to normal collagen formation for optimal skin function. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Claims that are not verified<\/strong><\/h3>\n\n\n\n<p>Unfortunately, not all information on food packaging have clear rules governing their use. A large number of foods bear messages such as <strong>For children<\/strong>,&nbsp;<strong>Wellness<\/strong>,&nbsp;<strong>Fitness<\/strong>,&nbsp;<strong>Vegan<\/strong>, etc. However, there are no criteria that would determine what ingredients list or nutritional values \u200b\u200bsuch labelled foods should have. Therefore, take these labels with a grain of salt and rather focus again on the <strong>ingredients list of the food <\/strong>and <strong>nutrition facts table<\/strong>, which will tell you the whole truth.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The first look at the food packaging can often be confusing.&nbsp;But if you persevere and focus on a few basics, you&#8217;ll be a pro in no time.&nbsp;First of all, always pay attention to&nbsp;<strong>the ingredients list of the food. Limit<\/strong> foods with extensively <strong>long list of ingredients<\/strong> and a large amount of <strong>additives<\/strong>. Don&#8217;t forget about <strong>the nutrition facts table<\/strong> to check the energy value and nutrient content of the food. <strong>Quality labels <\/strong>or <strong>nutritional <\/strong>and <strong>health claims<\/strong> can help you to make the right choice. And those who suffer from allergies should not forget about the list of allergens, and anyone who doesn&#8217;t like spending their days with intestinal problems should know the difference between <strong>the use-by date<\/strong> and&nbsp;<strong>best before date.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If the article taught you something new, don&#8217;t keep it to yourself and spread it by sharing it with your friends.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pasta\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPasta\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Reading food packaging doesn&#8217;t have to be your daily hassle anymore. In today&#8217;s article, you will find out how to easily understand all the information listed on the packaging.<\/p>\n","protected":false},"author":156,"featured_media":389977,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7619,7631,7349],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-390251","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-health","9":"tag-healthy-lifestyle","10":"tag-nutrition","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Read Food Labels and What to Watch Out for? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How to read food labels? 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