When people go to the supermarket to buy food, they all know that food with high sugar, high oil and high salt is unhealthy, but can you understand the terms or figures on the food packaging? Huang Yun, a doctor in the nutrition department of Xuanwu Hospital, reminded that the ingredient list and nutrient composition list of food are equivalent to its "ID card". Whether it is healthy and meets personal needs, the information is hidden between lines, so it is important to understand the "ID card" of food. What is the nutrition information? The ingredients list tells you which raw materials are mainly used to make food, including auxiliary materials and food additives. Some people think that the list of ingredients contains a lot of contents and many chemical terms. In fact, as long as you master one big principle, that is, to look at the order. The food ingredients in the ingredient list are arranged in the order from high to low. The higher the content of a raw material, the higher the ranking in the ingredient list. We can use the ingredient list to identify whether this food is "genuine". If you want to buy sausages, you should choose the "meat" that ranks first in the ingredients list to save a mouthful of starch; If you want to buy fruit juice, you should not buy sugar and water in the ingredient list that precede the fruit juice, such as "water, white granulated sugar, peach juice concentrate..." In addition, we can also see the information of food additives from the ingredient list, such as preservatives, pigments, flavors, etc. Generally, food additives rank relatively low. As long as their content does not exceed the national standard, there is no need to talk about "additive" discoloration. How much to eat? Look at the composition table on the food prepackaging. The nutrition composition table indicates the content of energy, fat, protein, carbohydrate, sodium, calcium and other nutrients provided by the food per 100g (or 100ml), as well as their percentage in the reference value of nutrients. We can compare the amount of nutrients per 100g (or 100ml) in different products to decide which one is more suitable for our needs. For example, the ingredient list of a high calcium biscuit indicates that the food contains 30% NRV (nutrient reference value) per 100g, which means that the calcium intake of 100g of this high calcium biscuit is equivalent to 30% of the appropriate intake on that day. The "high calcium" in this kind of food is called the nutrition claim. The nutrition claim is a description of the high or low level of nutrients, with or without them, such as the functional description of high calcium, low sugar, no sugar, low fat, low salt, etc., which can enable people to make more targeted choices based on the nutrition composition table. However, it should be noted that nutrition claims cannot be looked at only. For example, a "coarse grain sugar free biscuit" is attractive because it is "sugar free", but if you look closely at the fat NRV, it is as high as 40%. That is to say, although biscuits have no sugar, the proportion of nutrients is unbalanced, and the fat content is too high, which is also not conducive to diabetic patients and obese people. In short, only by understanding the food "ID card" can we really choose healthy food. (Outlook New Times)