Okay – so what we have here is a food label so first thing to look at is the amount of calories this food/drink has – which is outlined in blue – you can see that per serving is 118ml, which is an absolutely stupid amount, how you are meant to measure that precisely is insane so ignore than and look at the Per 100ml – this carton has 4 servings at 118ml so its roughly 500ml which is 5 x 100ml – easy to work it now!
So you just multiply the amount of calories per each 100ml so 68kcal x5 is 340 calories per bottle, which seems very high.
Next you look at the protein, which is outlined in orange the higher protein isn’t necessary better as the protein they use might be crap quality however, try and go for the most protein as you can, this means the food will keep you fuller for longer, will help with gains and a higher protein diets trumps every diet in the science tests for weight loss and health etc. so it’s generally a good thing to go by!
Next have a look at Fibre, which is outlined in the green this can sometimes be categorised under carbohydrates but where ever it is on the label look at it, the higher fibre the better for your digestive health (more research needs to be done, but this is what it seems like) to a limit, obviously you don’t want to eat so much fibre you don’t poo for a month!
A good way to see how much you need is – 14 grams of fibre per 1000 calories or 30 to 38 grams a day for men and 25 grams a day for women between 18 and 50 years old – personally I would go a bit more just because the days you get more, then great but the day you don’t hit your target you might still actually be getting enough.
Next is Fats and Carbs, the reason these are last are because the priority for you is completely different to the other people reading this, you choose which levels you want, are you Keto, high carb, low carb, high or low fat, high or low polyols, high or low sugar, high or low saturated, trans fats?
I don’t know – unless your my client, but most of you won’t be and most of you reading this are probably reading other and listen to other advice and have then probably made up your minds of which level are best for you, not only health wise but consistency wise. So read these and make up your decision.
If it doesn’t might your macros (Protein, fats and carbs) or even your calories I can almost bet there is a high/low protein, fats and carbs version and a lower calorie version somewhere so if you really want the food then go and find it somewhere!
Then salt you don’t really need to pay attention to for years now food salt levels haven’t been too bad because of the health scares of salt which are vastly exaggerated – if the food is highly salted then just drink more water and it will balance that out, unless you have a medical reason then it should go without saying, be careful with salt levels.
So just the quickly recap – in priority order:
I really hope this helps you and I hope that with this you can shop with better food choices – I will do a part 2 to this where we go through ingredients labels and how to understand what all the chemical sounding names are, because some of them are just the chemical names for vitamins/minerals.
Thank you for reading!