Almost most of the food packaging above the nutritional content table, but we all know how to see it? Below, we look at how to see how to correctly look at the nutrition facts table it ... (1) look at the standard content note that every 100 grams as a calculation, or the weight of each package as a calculation. For example, the weight of each package of food for 100 grams, but in the nutrient content table is labeled per portion, such as a 30 grams of energy, fat and sodium contained, you see the content is relatively low, you can rest assured that boldly eat, but a packet of go down to the possibility of eating into the excessive amount of calories and fat. (2) look at the energy how many adult women a day probably need to intake of total energy for 2000 kcal, 1 kcal = 4.18 kJ, or 8360 kJ. This food, for example, has an energy content of 2,042 kilojoules, which accounts for 24% of the total daily energy intake. Typically, we eat a meal that accounts for about 33% of our total energy. It can be seen that this food is a high calorie food. (3) Look at the protein quality index To know whether the nutritional value of this packaged food is high or low, there is a simple way to judge, look at the protein quality index, with the nutrient reference value of protein % divided by the nutrient reference value of energy %, if ≥ 1, then it is a high-protein food, and if & lt; 1, then it means that you get a higher level of energy, less protein, and the nutritional value of this food is not high. (4) Look at carbohydrates To focus on the sugar content we need to strictly limit the intake of sugar, especially sucrose, syrup and other "refined" sugar. Nowadays, there is no specific indication of sugar content in the Nutrition Facts Table, which is uniformly included in carbohydrates. If the food in your hand is a non-starchy food, such as a bottle of drink, it contains 10 grams of carbohydrates per 100 ml, which is actually 10 grams of sugar. If you are eating a starchy food such as cookies, then it is advisable to moderate your intake of staple foods. It is best to limit your intake of simple sugars to 20-30 grams per day. (5) Look at the sodium content The lower the sodium, the better The daily intake of salt should not exceed 6 grams, equivalent to about 2,000 milligrams of sodium, most people through the three meals a day intake of sodium has long exceeded the standard. How to reduce sodium intake by looking at the Nutrition Facts Table? For example, a packet of instant noodles contains as much as 1,870 mg of sodium, which is almost equivalent to the total amount of salt you can eat in a day. The smart thing to do is not to put all the seasoning packets into the soup, just 1/3 at most. (6) Look at the fat content Strictly control the intake of fat Do not consume more than 60 grams of total fat per day, which includes the oils and fats contained in the oils and meat foods we eat as well as various snacks. Most people consume more than 40 grams of cooking oil per day, and with the addition of the meat we eat daily, the fat is already almost over the limit. We often eat cookies, for example, every 100 grams contains about 20 to 24 grams of fat, accounting for 40% of the total daily fat intake, occasionally eat one or two pieces of okay, if nothing to eat a packet, will obviously lead to excessive fat. Chinese Nutrition Society suggests that the daily intake of cooking oil per person should not exceed 25 grams. Excessive fat intake will increase the risk of obesity and cardiovascular disease. (7) Look at the content of trans fatty acids "0" does not mean that there is no Now there are a lot of packaged food will claim that "absolutely no trans fat", if there is such a description, then it is usually labeled in the Nutrition Facts Table trans fatty acid content. Even if the content is zero, it does not mean that there is no trans fat, because if the content is less than 0.3%, it can be labeled as zero. Therefore, it is recommended to look at the ingredient list, if there are hydrogenated vegetable oil, margarine, margarine, phytolipids, shortening, cocoa butter and other ingredients, it is recommended to eat less. Trans fatty acids in the body of the metabolic time of 51 days, the ability to cause obesity is 7 times the ordinary fat, will greatly increase the risk of diabetes, cardiovascular disease. It is recommended that the daily intake of trans fatty acids per person should not exceed 2 grams, which is equivalent to eating a "pie", drinking half a cup of milk tea sold on the street, or the amount of 2 to 3 small packets of coffee mate.