Learning how to read a nutrition label is one of the most powerful skills you can build on your health journey. It’s the tool that helps you truly understand what's in your food, making it much easier to choose products that align with your energy goals.
Understanding the Front-of-Pack (GDA) Label
Here in Thailand, you'll often see a GDA (Guideline Daily Amounts) label on the front of packaged goods. Think of this as a quick "at-a-glance" summary to help you compare products before you even pick them up. It highlights four key numbers:
Energy (kcal)
Sugar (g)
Fat (g)
Sodium (mg)
Important: The GDA label often shows the values for the ENTIRE package, not just one serving. This is the main difference from the label on the back.
Doing a Deep Dive: The Nutrition Facts Label (Back-of-Pack)
This is where you find the most detailed information, and it's the key to logging your food accurately in our app. There's a simple 3-step way to read it:
Check the "Serving Size" FIRST. This is the most critical step. All the numbers in the box (calories, fat, etc.) apply only to this single serving amount.
Look at "Servings Per Container." This tells you how many servings are in the whole bag or bottle. If it says "2 servings" and you eat the whole thing, you must double all the numbers (calories, fat, sugar) when you log it.
Read the Nutrients. Now you can look at the numbers you care about: Calories, Carbohydrates, Sugars, Fat, and Protein.
3 Key Things to Check for Weight Management
To make it easy, we recommend focusing on these three spots:
Serving Size: Always ask yourself, "Am I eating just one serving, or the whole package?" This is crucial for keeping your app's "Calorie Goal" accurate.
Sugar: Choosing lower-sugar products will help you better manage your carbohydrate "servings" for the day.
Total Calories: Use this number to compare brands and make a choice that fits within your daily energy target.
Watch Out! Common Marketing Traps on the Label
Sometimes, the claims on the front of the package can be misleading. Here are a few common traps to watch for:
"0% Fat": This often means the fat was removed, but a lot of sugar was added back in to make it taste good.
"Sugar-Free": This may mean it uses artificial sweeteners. Some sweeteners can still contain calories or even make you crave more sweets.
"All-Natural": This sounds healthy, but "natural" sugars like honey, agave, or fruit juice are still sugar and have calories, just like regular table sugar.
The next time you pick up a snack, use your new skill to flip it over and read the label. Or, even better, try logging it in the app before you eat it. This empowers you to make an informed choice and pick what's best for your body.