Food Labelling

Food labelling and diet design, How are they related?
When designing your diet always refer to Energy Density and Nutrient Density and make them the foundation of your food choice. Always read food labels. Having an understanding of food labeling will help you make informed decisions about your diet

Why do we have to know the basics of food labelling? Having an understanding of food labelling will help you make informed decisions about your diet. Good to know that vegetables do not contain labels because they are healthier food. The bigger the label is, the more processed the food is. First of all, you have to look at the serving size. Under the serving size, they may put serving by container, and the container may have more than one serving size. The second thing to look at is calories. If the calories from fat are ridiculously high, you can easily conclude that this product is not healthy and is an energy-dense product (more calories and fewer nutrients). The percent daily values are based on a 2000 calories diet. 

Nutrient Density

A diet containing food from all nutrient groups is the healthier one, such food is nutrient-dense. By definition, nutrient-dense food is food that provides minerals, vitamins, and other beneficial elements to our diet in a reputable amount and with lesser calories. All whole grains, vegetables, fruits, seafood, eggs, beans, peas, unsalted nuts, lean meats, and lean poultry are nutrient-dense when prepared without solid fats or sugars. On the other hand, food that provides more calories and lesser amounts of the nutrient is called empty-calories food. When we know the two categories of food, our choices for a sustainable diet becomes easier.                                                                                                                                                                    

Energy Density

The equilibrium between calories and nutrients in a given good is called energy density. When the foods we consume provide more nutrients than calories we call it food with lower energy density. On the other hand, if the calories are more than the nutrient density we tag it as a higher density food. The bottom line, your food of choice must be with higher nutrient density and lower energy density.

Food Labelling

To make healthy diet choices, it is fundamental to know how to read and understand food labeling. Whole food, like fruits, vegetables, and meat do not need food labels to tell you how good they are. This kind of food is not processed; Hence, there are no regulations to require labeling. The listed information is to help consumers making an informed decision about the food choice and design the appropriate diet. 

Servings size and servings by a container

This measure is linked to the amount of food an individual usually consume. This information allows us to calculate the amount of nutrients our food of choice is contributing to our daily intake

Calories per serving

It gives the total number of calories per 1 serving. If you had 2 servings of 3 servings, you must multiply the servings by the calories accordingly.

The daily values (% DVs)   

This value indicates how much nutrients are in one serving. It shows whether is higher or lower for a given nutrient.


 A healthy diet includes moderate amount of nutrients and low energy density

How to Read Food Labels

A healthy diet includes moderate amount of nutrients and low energy density. Having an understanding of food labeling will help you make informed decisions about your diet and how to read food labels.

Food Labelling

Energy Dense


Nutrient Dense