1. Look at energy: The energy of general food is 2042 kilojoules, accounting for 24% of the total energy intake per day. Generally speaking, the energy of eating a meal accounts for about 33% of the total energy. It can be seen that this food is a high-calorie food.

2. Look at the protein quality index: Whether the nutritional value of food is high or low depends on the protein quality index. Divide the nutrient reference value of protein by the nutrient reference value of energy. If ≥1, it is high. Protein foods have higher nutritional value.

3. Look at the sodium content: The sodium content in food nutrition labels is a control indicator. Sodium chloride is an electrolyte that is necessary to maintain normal physiological activities of the human body. In daily life, a certain amount of salt should be supplemented to ensure the body's normal electrolyte needs.

4. Look at the grams of fat: Strictly control your fat intake. The total fat intake should not exceed 60 grams per day. This includes the oil and fat contained in the oil and meat foods you eat and various snacks. .

5. Reference trans fatty acids: The content of trans fatty acids is usually marked in some nutritional information tables. The metabolism time of trans fatty acids in the body is 51 days, and the ability to cause obesity is 7 times that of ordinary fat. So pay attention to this.

6. Look at carbohydrates: We need to focus on sugar content. We need to strictly limit sugar intake, especially "refined" sugars such as sucrose and syrup.

7. Look at the standards: Pay attention to whether the content is calculated as one serving per 100 grams, or whether the weight of each package is calculated as one serving. For example, some foods weigh 100 grams per package, but the nutrition facts listed on the package are per serving, such as the energy, fat, and sodium contained in a 30-gram serving.