RECOGNIZING NUTRITION LABELLING FOR CHILDREN'S PACKAGED FOOD
Commercially produced complementary foods have become a common part of young children's diets. In Southeast Asia, including Indonesia, up to 72% of snacks marketed for children contain added sugars and sweeteners. Regarding salt levels, more than one-third of the examined products had higher sodium content than recommended.
The Nutrition Facts label on packaged foods provides details about the nutrients in the product and is displayed somewhere on the packaging. This label can assist in making healthier food choices and identifying nutrient-rich foods for a balanced diet.
However, the nutritional information on food labels is based on an average adult diet of 2,000 calories per day. The specific calorie and nutrient requirements for children vary depending on factors such as age, weight, gender, and physical activity level.
Every nutrition information panel includes seven key food components: energy (kilojoules), protein, total fat, saturated fat, total carbohydrates, sugars, and sodium. Manufacturers may also choose to include additional nutrients, such as fiber and calcium.
Comparing the nutritional details of various food products helps determine the healthiest options. The best choices are those with lower amounts of saturated fat, sodium, and sugar, while being higher in fiber.
Children and adolescents (ages 2–18) develop eating habits that often persist into adulthood. According to the Centers for Disease Control and Prevention (CDC), nearly 9 out of 10 children consume excessive sodium, with processed foods being the primary source.
These statistics are concerning, highlighting the importance of reducing sodium and sugar intake in children and teenagers. Their dietary habits are often influenced by their household and surroundings, and taste preferences established in childhood frequently continue into adulthood.
Foods rich in nutrients, without or with minimal added sugar, saturated fat, or salt, are classified as nutrient-dense. Prioritizing these foods helps children obtain essential nutrients while keeping their calorie intake in check.
The American Academy of Pediatrics (AAP) advises that children under two years old should avoid added sugar entirely. Meanwhile, those aged 2 to 18 should limit their daily intake to less than six teaspoons (25 grams) of added sugar.
Daily recommended sodium intake guidelines for children and adolescents are:
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- Ages 1–3 — Less than 1,200 milligrams
- Ages 4–8 — Less than 1,500 milligrams
- Ages 9–13 — Less than 1,800 milligrams
- Ages 14–18 — 2,300 milligrams
Try to reduce your child's calorie intake from the following sources:
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- Added sugar: Naturally occurring sugars, such as those in fruit and milk, are not considered added sugars. Added sugars include brown sugar, corn syrup, corn sweetener, and honey. To minimize added sugar intake, check nutrition labels, choose cereals with little to no added sugar, avoid sugary drinks like soda, and limit
juice consumption. If your child drinks juice, ensure it is 100% juice without added sugars.
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- Saturated fats: These fats primarily come from animal-based foods, including red meat, hot dogs, poultry, butter, and full-fat dairy products. Common sources include pizza, sandwiches, burgers, and desserts like cakes and ice cream. When cooking, try substituting saturated fats with vegetable or nut oils, which contain essential fatty acids and vitamin E.
- Salt (sodium): Many children consume too much salt daily. Sodium is often hidden in packaged & processed foods. Processed foods like pizza, pasta dishes, and soups also tend to be high in sodium. Encourage fruit and vegetable snacks instead of chips and cookies. Always check nutrition labels and opt for lower-sodium products.
Preparing meals at home can greatly lower sodium intake, especially by using herbs and spices as alternatives to salt for flavor enhancement. Checking nutrition labels on packaged foods such as boxed, bagged, and canned items is essential. Choose products with less than 140–200 milligrams of sodium per serving. Aim to include no more than one packaged food item per meal.
Consider these nutrient-dense food options:
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- Protein: Opt for seafood, lean meats, poultry, eggs, beans, peas, soy-based foods, and unsalted nuts and seeds.
- Fruits: Offer a variety of fresh, canned, frozen, or dried fruits. Choose canned fruit labeled as "light" or "packed in its own juice" to minimize added sugar.
- Vegetables: Provide a mix of fresh, canned, frozen, or dried vegetables. Include peas, beans, and colorful vegetables each week. When buying canned or frozen options, select those with lower sodium content.
- Grains: Go for whole grains like whole-wheat bread or pasta, oatmeal, popcorn, quinoa, and brown or wild rice.
- Dairy: Encourage fat-free or low-fat dairy choices, such as milk, yogurt, and cheese. Fortified soy beverages can also serve as a dairy alternative.
Good nutrition in the first years of life helps children thrive, fuelling prosperous families, productive workforces and powerful economies. On the other hand, poor nutrition increases the risk of stunting, wasting, micronutrient deficiencies, overweight, obesity and disease, ultimately coming at great cost to children and their families, but also to healthcare systems and economies.