Table of Contents Show
Packaged foods have made our lives more convenient. During busy times, packaged foods are suitable for satisfying hunger.
Individuals pursuing higher degrees or residing in hostels and guesthouses tend to rely heavily on these accommodations.
Packaged goods have become dominant in our diets.
But how safe are these packaged goods, though? They are not always good to consume as their nutrient value may differ, and they might not be well packaged too.
So, while buying any packaged food, you must be careful with the labeling and packaging style.
To purchase the right packaged snacks or goods, try to follow the precautions below.
Recommended Dietary Allowance
It’s important to check the Recommended Daily Allowance (RDA) values on the nutritional information when shopping for packaged foods like prawn, beef jerky, or other high protein or fatty foods.
These values show the amounts of vitamins, minerals, and energy along with protein and fat that you need depending on your gender, age, and activity level or lifestyle.
You can determine if a particular food item contains more fat per serving than what is suitable for your dietary needs.
For instance, if beef is needed to be avoided for certain reasons, you may go for yak jerky. You can easily get it from reliable online stores such as https://jerkybrands.com/exotic/yak-jerky/.
According to the Indian Council of Medical Research (ICMR), men who engage in sedentary work require 54g of protein and 2110 Kcal of energy daily.
Women who engage in physically demanding work require a daily intake of 46g of protein and 2720 Kcal of energy to meet their nutritional needs.
For children between the ages of 10 and 12, boys require 2220 Kcal of energy, and girls require 2060 Kcal.
Nutrient Composition
The calorie content of a packaged snack is typically divided into categories such as carbohydrates, fats, proteins, sugars, vitamins, and minerals.
The measurement of these levels is typically expressed in grams.
Carbohydrates consist of three components: starch, sugar, and dietary fiber. This source provides direct energy, but it may raise blood sugar levels, except for fiber.
It is recommended that you choose packaged snacks that contain 1-2 grams of fiber per serving and have low sugar levels, specifically less than 10 grams per 100 grams.
Next, it is important to check the fat content. It is important to carefully consider the amount of saturated fat per serving to distinguish between healthy and unhealthy packaged snacks for children.
Pick foods that have less saturated fat. A snack can be labeled as having no saturated fats if it contains less than 1.5 g of saturated fats per 100 grams.
It is crucial to note that consuming more than one serving may result in a significant accumulation of saturated fat content.
It is also advisable to check the levels of trans fat. These types of fats have been found to raise LDL (bad) cholesterol levels while decreasing HDL (good) cholesterol levels.
Choose foods that contain no more than one gram of trans fats or have zero trans fats.
It is important to pay attention to sodium levels in your food. Salt is primarily composed of sodium.
If the package label states that the snack has 100 mg of sodium, it can be concluded that it contains approximately 250 mg of salt.
According to the World Health Organization (WHO), limiting your daily sodium intake to a maximum of 2,300 mg is recommended to maintain good health.
Serving Size
Each food label includes a specified serving size. Certain types of packaged food may have multiple servings, while others may only have one serving.
The remaining details on the label are presented based on this particular serving size.
An example of this is when the nutritional information displayed on a juice box pertains to one serving size of 100ml.
However, the box has a capacity of 200ml. If you consume the entire juice box, you might end up ingesting twice the amount of calories indicated on the box.
Healthy Nutrients or Goodies
To build muscles, your body requires a sufficient intake of proteins and a variety of essential vitamins and minerals.
This refers to essential nutrients such as iron, magnesium, potassium, calcium, and vitamins A, B, C, D, and so on.
Choosing snacks that are high in these nutrients can be a healthy choice.
When considering packaged snacks, it’s important to delve deeper into the sourcing of ingredients and production methods.
For a comprehensive understanding of sustainable practices, you can explore the differences between regenerative agriculture and permaculture, which provide valuable insights into ethical and environmentally friendly approaches to food production.
Dates on the Packaging
It is important always to check the expiration date labeled on perishable foods, particularly those that are chilled or frozen.
The ‘use-by’ date indicates the date before which the good should be consumed.
After this date, it is not supposed to be sold. The ‘best before’ date clearly indicates the end date until that food product maintains its optimal quality. It is permissible to sell it after this date.
Avoiding Poor Packaged Food
Poor packaging and storage can impact the safety and quality of certain foods.
It is important to be selective when purchasing food and to only obtain it from trustworthy vendors who maintain clean and organized facilities.
Try to avoid purchasing products with damaged or faulty packaging, such as swollen, dented, or leaking cans or containers. Eggs that are cracked or dirty
foods that were accidentally left out of the freezer or refrigerator, whether chilled or frozen, should be avoided. Similarly, products that are moldy or soiled should not be consumed.
Ready-to-eat foods that have been left uncovered on counters should be avoided as well.
It is important to ensure that hot foods, such as takeaways, are steaming hot before consuming them.
If you have any questions about the freshness of a particular food item, it is best to err on the side of caution and avoid consuming it.
Final Words
It’s important to take the precautions mentioned when shopping for packaged food.
Always try choosing well-known brands and food companies with a good track record for food safety.
As mentioned before, remember to check the expiration date to ensure freshness. Remember to study the ingredient list and nutritional information to accommodate special diets, and carefully examine the container for any signs of tampering or damage.
By following these precautions, you can ensure a safe and satisfactory snacking experience.
