In life, except for bulk food, other foods usually indicate the nutritional components of the food on the packaging. The table of nutritional components mainly tells consumers how many main nutritional components and calories there are in a certain amount of this food. For example, a standard nutrient composition table will tell you how much calories, protein, fat and carbohydrates are in100g of this food, and some will also indicate how much sugar and sodium are added. ?

There is another column in the nutrient composition table of some foods called? NRV%? Many people think that this indicator represents the proportion of this nutrient in food, but it is not. This percentage represents the ratio of this nutrient to the daily recommended intake (or requirement). For people who lose weight, this column of data is meaningless, so don't worry about it.

So how should people who lose weight look at the nutrient composition table? What people who lose weight need to pay more attention to is the calorie and fat content of this food. When we lose weight, we are used to using kilocalories as the unit of calories. In the table of nutrients, sometimes the calories of food are written as energy, and the unit is kilojoules. We often have no idea how much calories a food is, so we need to convert kilojoules into kilocalories.

How to convert kilojoules into kilocalories? 1 kcal =4. 184 kcal, therefore, when kilojoules are converted into kcal, we can roughly divide by 4. For example, if the labeled energy of a food is 2000 kilojoules per 100 g, its approximate calorie is 500 kilocalories per 100 g, which is more than four times that of rice, because the calorie of rice is about 1 10 kilocalorie.

If you are losing weight, what is the calorie of a snack that is not recommended? Generally speaking, if the calorie of a snack exceeds 80 kilocalories per100g, it is not recommended to eat it. Unless the intake can be accurately controlled, snacks are eaten very little.

The nutritional ingredients of snacks are basically marked with the fat content per100g. For example, in most cakes, the fat content per100g is about 35g, and usually a small cake is about100g, which means that more than one third of a cake is fat. Eating a small piece is equivalent to drinking several tablespoons of oil, so we must pay attention to avoid it.

We may think that cakes are not greasy, because fat, flour and sugar are mixed together when making cakes, and the taste is in line with most people's preferences.

A snack, if its fat content exceeds 3 grams per 100 grams, don't eat it when you lose weight. Therefore, when buying snacks, you must look at the nutrient composition table and be cautious about high-fat and high-calorie snacks.