Reading fat labels on food involves understanding two key components: total fat and saturated fat. Here's a breakdown to help you interpret these values:
Understanding Total Fat
The total fat listed on a food label indicates the total amount of fat present in a serving of the product. It includes all types of fats, including saturated, unsaturated, and trans fats. When assessing total fat:
- High Total Fat: A food is considered high in fat if it contains more than 17.5g of fat per 100g.
- Low Total Fat: A food is considered low in fat if it contains 3g of fat or less per 100g.
It's important to consider the portion size you're actually eating when evaluating total fat intake. For example, if a product label indicates 15g of fat per serving, but you consume two servings, you are consuming 30g of fat.
Understanding Saturated Fat
Saturated fat is a type of fat that can raise cholesterol levels. When looking at the saturated fat content:
- High Saturated Fat: A food is considered high in saturated fat if it has more than 5g of saturated fat per 100g.
- Low Saturated Fat: A food is considered low in saturated fat if it has 1.5g of saturated fat or less per 100g.
Limiting your intake of saturated fat is important for maintaining heart health. The key is to compare the saturated fat content in various food items. Prioritize foods lower in saturated fat and high in unsaturated fats.
Fat Label Guide
To make reading fat labels simpler, consider the table below:
| Fat Type | High (per 100g) | Low (per 100g) |
|---|---|---|
| Total Fat | > 17.5g | ≤ 3g |
| Saturated Fat | > 5g | ≤ 1.5g |
Other Label Information to Consider
While focusing on fat content, be sure to also look at:
- Sugars: Foods high in total sugars have more than 22.5g of total sugars per 100g.
- Salt: Foods high in salt have more than 1.5g of salt per 100g (or 0.6g sodium).
Making informed food choices involves taking into account all nutritional elements on the label, not only fat content. Pay attention to these values to help you maintain a balanced diet.
