¿SABES LEER EL ETIQUETADO NUTRICIONAL?
Enseñarles el etiquetado de alimentos los va ayudar a saber interpretar la información de los productos que suele ser bastante confusa, y de esta manera evitan a que la industria alimentaria te engañe y te venda cualquier producto “saludable” que realmente por dentro es todo menos sano.
1. Lo primero que tenemos que hacer a la hora de hacer una compra, es coger el producto y básicamente descartar el frontal, es decir, la portada.
¿Por qué?
Porque realmente en la portada van a destacar lo mejor, adornado con palabras como “con vitaminas” “fuente de fibra” “sin azúcares añadidos” para que inmediatamente nos sintamos atraídos por el producto y lo compremos. Sin embargo, en la parte trasera del producto o en la etiqueta nutricional es donde nos daremos cuenta de la real composición del producto y sus detalles.
2.Lee la lista de ingredientes, por ley deberían ir ordenados por peso, es decir, que lo que más tiene el producto debería ir al principio y lo que menos al final. Esto quiere decir, que si en los primeros ingredientes vemos que el producto contiene harinas refinadas (que sea mayor de 70%, como el trigo), azúcar, fructosa, dextrosa, maltodextrina, jarabe de glucosa, almidón de maíz, margarina, aceites refinados o hidrogenado (palma, girasol), son alimentos que inmediatamente debemos descartar.
3.Observa en los datos nutricionales de los macronutrientes:
Bajo en grasa: 3 g por 100 g
Libre de grasa o 0%: 1,5 g por 100 g
Bajo en grasa saturada: 1,5 g por 100 g
Normalmente cuando encontramos un alimento con poca grasa, lo llenan de azúcar a montón
Bajo en azúcar: 5 gramos por 100 g en SÓLIDO Sin azúcares añadidos.
OJO aquí, esto no quiere decir que no tenga. Simplemente que no le han agregado más de lo que naturalmente tiene!!
Revisa igual
Alto en fibra: Mínimo 6 g por 100 g
Bajo en sal de: 0,3 g de sal por 100 g
Sin sal de: 0,0125 g por 100 g
Un ejemplo de esto son las galletas Digestive, en las cuales podemos encontrar que los primeros ingredientes son los cereales como la avena, sin embargo, los siguientes ingredientes son el azúcar, jarabe de glucosa, fructosa, grasa de palma (aceite refinado), y por mínimo 3 galletas son 9,6 gramos de azúcar. ¡No tan saludables como pensábamos!
Ahora, lo que no quiero decir es que deben evitar completamente estos productos ultra procesados en nuestra dieta diaria, porque realmente puedes incluirlos con mucha moderación siempre y cuando tengas hábitos saludables, pero si es importante que no incluyan estos productos que nos venden como sanos en nuestra dieta saludable, pensando que nos aportan beneficios y nos ayudan a lograr nuestros objetivos
¡Espero les sirva mucho!
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