Consejos para leer el etiquetado nutricional

Por: Lcda. María Andrea Specher, Nutricionista

Las etiquetas nutricionales son una herramienta que informa sobre los nutrientes y sus cantidades contenidos en un alimento. El saber leer una etiqueta adecuadamente puede ayudarte a hacer mejores opciones al comprar.

Algunos de los aspectos a tomar en cuenta al momento de leer una etiqueta son los siguientes:

– Valor energético: kilocalorías (Kcal)
– Proteínas, carbohidratos, grasas, fibra y sodio: gramos (g)
– Colesterol: miligramos (mg)
– Cantidades: 100g por 100mL o por ración del producto
– Porcentaje que suponen de la cantidad diaria recomendada (CDR) para los nutrientes considerados

Tamaño de porción

Puede expresarse en tazas, gramos, onzas, etc. La información nutricional en la etiqueta se basa en una porción del alimento.Recuerde observar cuantas porciones tiene el empaque.

Cantidad de calorías

La cantidad de calorías indica el número de Calorías en una porción. Puedes ajustar el número de calorías si comes más o menos del tamaño de la porción usando la regla de tres.

Porcentaje del valor diario

Indica cómo los nutrientes en una porción de alimento contribuyen a su dieta diaria total. Utilízala para escoger los alimentos que son altos en nutrientes y para reducir el consumo de los que tienen bajo contenido de nutrientes. Los valores diarios se basan en una dieta de 2,000 Calorías.

Carbohidratos totales

Se refiere a la cantidad total de carbohidratos en gramos en una sola porción del alimento. El azúcar, el almidón y la fibra conforman los carbohidratos totales que aparecen en la etiqueta. El azúcar también aparece por separado. Si usted tiene diabetes y cuenta los carbohidratos, use el número de carbohidratos totales.

Fibra

La fibra aparece debajo de los carbohidratos totales. Compra alimentos que tengan al menos de tres a cinco gramos de fibra por porción. Los panes integrales, las frutas y verduras, al igual que los frijoles y avena son ricos en fibra.

Sodio

El sodio es uno de los componentes de la sal, la cual debemos consumir en cantidades menores de 2,000 miligramos al día.


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