In the framework of the Healthy Eating Week, promoted by the University of Navarra within the project "Por una comida sana, tú decides", experts from the School of Pharmacy and Nutrition have developed a decalogue on how to correctly interpret product labels and have explained its contents in two sessions aimed at students and employees of the academic center.

The first point of this decalogue - elaborated by the professor of Human Nutrition and DieteticsDegree , Susana Santiago, Elena Gascón, president of the Official Dietitians-Nutritionists of Navarra high school , CODINNA and Iosune Zubieta of research center in Nutrition - is to always read labels if you want to make a safe, healthy and manager purchase. Secondly, do not get carried away by advertising and healthy messages, "since their goal is to sell the product and to do so they highlight certain ingredients that may be minimal and even camouflage added sugars, etc.", the experts explain.

Thirdly, they recommend paying attention to four fundamental components on labels: kilocalories, fats, sugars and salt. "And, fourthly, check if the consumption is higher than the indicated portion. In many cases, the portion indicated by the manufacturer is lower than what we actually consume, as happens for example in the case of pizzas or French fries", they clarify.

Fifthly, the experts urge you to pay attention to the subject of fats and oils included in the product: "The controversy with palm oil came about when legislation obliged manufacturers to indicate the subject of fat they used, and it was then discovered that many processed foods contained this unhealthy fat. In this sense, our recommendation is always to limit the consumption of highly processed products and to opt, whenever possible, for fresh foods".

Whole wheat bread that is not always whole wheat

The sixth committee when facing a label is to understand that the term "light" or "0% subject fat " "does not mean that the product has no calories, and in addition, the reduction of fat is usually compensated by adding sugars", emphasize the Dietitians_Nutritionists.

Something similar happens with the message "no added sugars": "On the way to achieve an increasingly clearer labeling, the topic of sugars is still pending, since it is still not indicated how much sugar the food has naturally and how much has been added in the manufacturing process. In addition, the fact of not incorporating more sugar does not mean that the food does not contain sugar", warns the president of CODINNA.

Eighth, the experts suggest that consumers check the list of ingredients and their order: "Legislation indicates that ingredients must be listed in the order of proportion in which they are found in a food. For example, if a bread is sold as wholemeal, it is necessary to check in its list of components that it is indeed made with wholemeal or whole grain flour and in what percentage. Otherwise, it may simply contain whole grain or whole wheat flour in a tiny proportion".

Finally, the dietitians-nutritionists -in charge of giving the "Read what you eat" sessions at the University of Navarra- complete this decalogue of advice with a call to check the best-before or best-before date - "one is not the same as the other," they stress- and to opt, whenever possible, for seasonal and less processed products.

Decalogue "Read what you eat".

1. Read for a safe, healthy and secure shopping experience manager.

2. Don't just look at advertising and healthy messages.

3. Pay special attention to kilocalories, fats, sugars and salt.

4. See if your consumption is higher than the indicated portion.

5. Check the subject of oils and fats used.

6. Light and 0% fat does not always mean "no calories".

7. "No added sugars" is not the same as sugar-free.

8. Analyzes the complete list of ingredients and their order

9. Check expiration or best before date

10. Opt for a healthy diet