For weight loss, learning to read the nutritional label of food is a very important skill. When looking at the nutritional comparison table, there are two items you need to pay attention to, namely nutritional composition and nutrient reference value (NRV).

1. Nutritional ingredients

According to relevant regulations, the nutritional ingredient list of food should include at least five items: energy, protein, fat, carbohydrates (sugar) and sodium***. Other nutrients can also be labeled after these 5 items. That is the 4+1 mode.

The following is a detailed explanation:

1. Energy

This nutrient directly tells us the energy value of our intake. People who want to lose weight need to pay special attention to it. The size of this value. For a woman who is working out, the total caloric intake per day is recommended to be around 1,200 calories; for men, it is generally around 1,500 calories.

2. Protein

Protein is an essential substance for the human body. Low protein means no nutrition.

3. Fat

If you want to control your weight, try to choose foods with low fat content.

4. Carbohydrates

Reducing carbohydrate intake will help lose weight.

5. Sodium

Healthy eating habits should be low in sodium and sugar. Generally speaking, foods such as candied fruits, instant noodles, mustard mustard, etc. are foods with high sodium content. If you do buy it, choose one with a relatively low sodium content.

2. Nutrient Reference Value (NRV)

The NRV% on the ingredient list refers to the percentage of energy or nutrient content in the corresponding nutrient reference value. You can use it as a measurement Nutritional "ruler".

Take 100 grams of a certain type of chocolate filling as an example, the corresponding NRV% is 26%, that is, eating 100 grams of chocolate filling is equivalent to eating 26% of the total energy for a day.

If you eat 400 grams of this chocolate, plus three meals of food, the total calories for a day far exceed the standard, then it would be strange not to be obese.

Knowing the above information, when buying food in supermarkets, you need to pay special attention to the data on the nutrition facts table, which is of great reference value for us to control our diet.