I am Kashish Ahuja, nutritionist at The Kenko Life.
Reading nutrition labels effectively can help you make informed food choices.
- Serving Size
The serving size is the amount that the nutrition information is based on. All the nutritional values on the label (like calories, fat, protein, etc.) are per serving.
- Calories
This indicates how much energy you’ll get from one serving of the food.
- Nutrients
This includes information on macronutrients (like fat, carbohydrates, and protein) and micronutrients (like vitamins and minerals).
Carbohydrates: Check for total carbohydrates, fiber, and sugar. Aim to get most of your carbs from fiber-rich sources and minimize added sugars.
Protein: Protein is important for building and repairing tissues. Ensure you’re getting enough, especially if you’re active or following a specific diet.
Vitamins and minerals: Some common vitamins and minerals you’ll see are Vitamin D, calcium, iron, and potassium. They’re important for maintaining bone health, immune function, and more.
Fats
Total Fat: This includes all types of fat (unsaturated, saturated, and trans fats).
Saturated Fat: Typically considered less healthy and often linked to heart disease.
Trans Fat: Artificial fats that are particularly unhealthy and should be minimized.
Unsaturated Fats: These are the “good” fats, found in foods like olive oil, nuts, and avocados.
- Carbohydrate–
Total Carbohydrates: Includes all carbs in the product (fiber, sugars, and starches).
Dietary Fiber: Important for digestion and can help lower cholesterol.
Sugars: Includes both natural and added sugars. Added sugars are the ones you want to limit.
- Protein
Protein is essential for building and repairing tissues, as well as making enzymes and hormones.
- Vitamins and Minerals
This section highlights key vitamins and minerals, such as Vitamin A, Vitamin C, calcium, and iron.89.
- Ingredients List
The ingredients list provides a breakdown of everything in the product, listed in order from most to least by weight.
By reading nutritional labels, you gain the knowledge to make choices that align with your health goals, whether that’s managing a condition, losing weight, eating more balanced meals, or avoiding harmful ingredients. It gives you control over your diet and helps ensure you’re fueling your body in the best way possible.
Compare products: When deciding between two products, look at the serving size, calories, and nutrients to see which is the healthier option.
Watch out for added sugars: Many processed foods contain added sugars, even in places you’d least expect (like sauces, breads, or snacks).
Be mindful of portion sizes: Remember that serving sizes on labels often don’t reflect how much you might actually eat (like with snack foods). Adjust the nutritional information accordingly if you eat more than one serving.
Check for allergens: Always check the allergen section, especially if you have sensitivities or food allergies.
7 Vegetarian options to boost your protein intake by Madiha A
Protein is essential for muscle repair, immune functions, and overall health and well being. When we think about protein-rich foods, our minds often jump to animal source food such as meat, eggs and fish.
However vegetarians have a variety of plan based protein options to boost their protein intake.
Here is a list of seven vegetarian foods packed with protein that can be consumed to fulfill your protein requirement.
- Paneer– Paneer is a protein rich diary product offering approximately 14 to 16 grams of protein per 100 grams. It is a staple food in Indian households and goes well with curries, salad, and grilled dishes.
Its Soft texture and flexibility make it an Adaptable ingredient. - Lentils– Lentils are the powerhouse of nutrition providing various nutrients. They are staple foods used in Indian households. They are high in protein offering about 12 grams of protein per ½ cup of cooked lentils. They are also rich in Fiber, Iron, copper, magnesium, folate, potassium making them a Nutrient dense food.
- Chickpea– These are also called garbanzo beans, this is the type of legume which is high in protein offering about 14-15 grams of protein per cooked cup of chickpea. They are also rich in fiber which supports bowel Health, Rich in Iron, calcium contributing to healthy bones. Rich in potassium helps lowering blood pressure.
Use them in hummus, curry, salad or roasted snacks for a perfect and filling meal. - Quinoa– Quinoa is known as a complete protein because it contains all 9 essential amino acids. Quinoa offers 12 grams of protein per cooked cup making it a good source of protein. Quinoa is gluten free making it suitable for the people who are gluten intolerant. It is also a good source of minerals and fiber supporting better digestion.
- Tofu– Tofu are made up of soya beans. These are nutrient dense foods which are packed with protein. It contains all 9 essential amino acids making it a complete protein. Tofu offers about 15g of protein per cooked cup. And it’s ideal in Curry, salads, and grilled dishes.
- Tempeh– Another soya product , Tempeh is an easy to cook and versatile ingredient that can be used in a variety of dishes.Tempeh is high in protein offering about 18g of protein per 100g cooked weight.Use it in stir fry, curry, salad , sandwiches to make a satisfying meal
- Soya Chunks– Soya is one of the richest sources of plant based protein.Soya chunks offer about 16-17g of protein per 100g Raw weight.Use it in curry, salads, Sabzis, Pulao for a Tasty and satisfying meal.
CONCLUSION
Incorporating these high protein vegetarian foods into your meals can help you meet your nutritional needs, while maintaining your diet with a variety of food.
Whether you’re preparing a Quinoa salad, Soya chunks pulao, Soya beans curry, panner sandwich or lentils salad, Tofu stir fry there are absolutely many ways to enjoy this vegetarian food.
