Knowing what’s in our food is important, especially when we’re sick. In Nepal, it’s common to eat biscuits and bread during sickness, but these may not be the best choices. Here’s a simple guide on how to read food labels and make healthier choices.
Why Read Nutrition Labels?
Nutrition labels tell us what’s in our food. They show:
Serving size: How much one serving is/ how much to eat at a single time.
Calories: How much energy the food gives. (an average man needs 2,500kcal a day. an average woman needs 2,000kcal a day)
Nutrients: Carbs, proteins, fats, vitamins, and minerals. ( a normal person should just have 225-350 carbs per day, a minimum 0.8 grams of protein per kilogram of body weight, and a total of 44-78 grams of fat per day)
Ingredients: What the food is made of.
Reading these labels helps us choose foods that are good for us and avoid those with too much sugar, salt, or unhealthy fats.
Common Foods During Sickness in Nepal:
In Nepal, many people eat biscuits and bread when they’re sick. While easy to digest, these foods often lack important nutrients.
Biscuits: High in sugar and low in vitamins and minerals. They give quick energy but aren’t very nutritious.
Bread: Made from refined flour, which lacks fiber and nutrients. Some breads also have added sugars and preservatives.
Note: Not all biscuits and breads are unhealthy, try reading the labels first.
Healthier Choices:
Instead of unhealthy biscuits and bread, try these:
1. Whole Grains:
Brown Rice: Has fiber, vitamins, and minerals.
Oats: Good for heart health and high in fiber.
Maize Rice ( Makai in Nepali): Has fiber, Vitamins A, B, and C, as well as minerals like iron and zinc.
Fruits and Vegetables: Bananas: Easy to digest and full of potassium and vitamins.
Spinach: Rich in iron and vitamins, helps boost immunity.
2. Protein:
Lentils: High in protein and fiber, good for muscle repair.
Eggs: Excellent source of protein and other nutrients.
3. Dairy:
Yogurt: Contains probiotics, which are good for digestion.
Milk: Provides calcium and vitamin D for strong bones.
Reading Nutrition Labels: Simple Tips
When choosing packaged foods, look for:
Serving Size: Make sure it matches how much you plan to eat.
Calories: If you’re watching your weight, choose lower-calorie options.
Nutrients: Pick foods high in fiber, vitamins, and minerals.
Sugar and Salt: Avoid foods with lots of sugar and salt. Adults should have no more than 30g of free sugars and should have less than 5 g/day salt (just under a teaspoon)
Chemicals and Preservatives to Avoid:
Some packaged foods have chemicals that can be harmful. Watch out for:
Sodium Nitrite and Sodium Nitrate: Found in processed meats, linked to cancer.
MSG: A flavor enhancer that can cause headaches.
Artificial Sweeteners (Aspartame, Saccharin, Sucralose): Can affect metabolism.
Trans Fats (Partially Hydrogenated Oils): Increase the risk of heart disease.
BHA and BHT: Preservatives that might cause cancer.
Potassium Bromate: Used in bread, linked to cancer.
In conclusion, Reading nutrition labels can help us make healthier food alternatives. In Nepal, by deciding on nutrient-rich foods over biscuits and bread, we will guide our fitness, especially while we’re sick. Making small changes can cause large improvements in our well-being. Next time you eat, take a second to check the label and choose what’s fine in your fitness.
Note: All the given information is for a common person, diet can differ from person to person if someone wants to lose weight should take fewer calories and if someone is doing heavy work then they should have more calories, also there is a separate way of a balanced diet for a person who does gym/ heavy exercise. You can consult with a dietitian for more information.
