How to read nutrition labels? A guide for medical travelers

When traveling abroad for medical treatment, your health is naturally your top priority. But once you arrive, figuring out what to eat is just as important.

With different foods, labels, and dietary standards, it can be tricky to know what's best for you. That’s why learning to read food labels matters. It helps you make smarter, healthier choices during your trip.

This guide will walk you through how to understand food labels so you can stick to a healthy diet while focusing on your treatment. Let’s start!

What is a nutrition label?

A nutrition label is your window into what’s really in the food you eat. Usually found on the packaging, it provides details like calories, nutrients, and ingredients. Think of it as a cheat sheet for understanding what you’re putting into your body.

Typically, nutrition labels include two main sections:

• Nutrition facts panel
• Ingredients list

The panel provides you with information about the nutritional content. And the ingredient list shows exactly what’s inside.

Why does a nutrition label matter?

Understanding nutrition labels helps you make informed choices about what you eat, especially when you’re in a foreign country for medical treatment. Here’s why they matter:

• Dietary needs: If you have allergies or conditions like diabetes, labels help you spot harmful ingredients.
• Nutritional awareness: Knowing what’s in your food lets you choose options that support your recovery.
• Health management: You may need to monitor nutrients like sugar or sodium. Labels provide the details you need to manage your diet.
• Weight management: If you want to maintain or lose weight, labels help you track calories and portion sizes.
• Ingredient transparency: Labels show exactly what’s in packaged foods, helping you avoid hidden additives.

How to read nutrition labels while traveling?

Don’t let food labels intimidate you! Here’s a quick guide to help you decode them:

1. Serving size

Start by looking at the serving size at the top of the label. This tells you how much of the product is in one serving and helps you understand the nutrition information.

For example, if the serving size is 1 ounce (about 15 chips), all the nutrition facts are based on that amount. If you eat 2 ounces (about 30 chips), you’ll need to double the numbers to know what you’re really eating.

2. Calories

Next up, check the calorie count. This number indicates how much energy you'll get from that serving.

If you're trying to maintain your weight, keep an eye on calorie content. Conversely, if you’re active and need more energy, you might want to look for higher-calorie options that provide good nutrition.

3. Key nutrients to watch for

Let’s break down the nutrients you’ll see on nutrition labels:

Fats

You’ll see “Total Fat” in bold letters right below the calories on food labels. This tells you about the different types of fat in one serving, including saturated fats and trans fats.

Total Fat is the total amount of fat in the food. It’s best to choose foods with low saturated and trans fats because they can be unhealthy.

Here’s what to look for:

Total fat:

• Low fat: 3 grams or less per serving
• High fat: 17.5 grams or more per serving

Saturated fat:

• Low saturated fat: 1.5 grams or less per serving
• High saturated fat: 5 grams or more per serving

Trans Fat: Aim for 0 grams if possible, as trans fats can be harmful to your health.

Cholesterol

You will also find cholesterol information, usually located below saturated fat.

Cholesterol is a type of fat found in animal products. And consuming too much can increase your risk of heart disease.

• Low cholesterol: 20 mg or less per serving
• High cholesterol: 60 mg or more per serving

Sodium

This is found right after cholesterol. Pay attention to sodium levels, especially if you have high blood pressure.

Look for foods with lower sodium content—ideally less than 140 mg per serving.

Carbohydrates

You’ll find “Total Carbohydrates” on the nutrition label right after sodium. This section includes three parts:

Dietary fiber: This helps with digestion and is good for your health. Look for foods with 5 grams or more per serving.

Total sugars: This includes natural and added sugars. Be sure to check the amount of added sugars. Consuming them a lot can lead to weight gain and other health problems.

• Low added sugars: 5 grams or less per serving
• High added sugars: 20 grams or more per serving

Sugar alcohols: These are low-calorie sweeteners often found in sugar-free products. If you see "sugar-free" on the label, take a look at sugar alcohols. They usually have minimal effect on your blood sugar. But don't eat too much as it can upset your stomach

Protein

The protein label is right after the carbohydrates. Check and aim for 20 to 30 grams per meal. They are important for muscle repair.

Vitamins and minerals

This part lists essential vitamins and minerals the food provides. Labels often include Vitamin D, calcium, iron, and potassium.

Percent daily value (% DV)

This tells you how much a nutrient in a serving contributes to a daily diet.

For example, if a product has 20% DV of calcium, it means that one serving provides 20% of your daily calcium needs. The general rule of thumb is:

• 5% DV or less is low
• 20% DV or more is high

This can help you gauge whether a food is a good source of a nutrient you might need more of or if you should limit it.

Ingredient list

Ingredients are listed in order from the most to least by weight. This means the first few ingredients are the most important.

If you see unhealthy items like sugar or artificial additives at the top, it’s a good idea to look for another product.

Quick tips for reading labels abroad

• Always check food labels before purchasing or consuming a product.
• Don’t be misled by terms like "low-fat" or "sugar-free." Always refer to the actual nutrition label for accurate information.
• Be vigilant about allergens highlighted on the label, especially if you have known sensitivities.
• Whenever possible, choose foods with minimal processing and recognizable ingredients.
• Consider using apps or resources that help you scan barcodes and provide instant nutritional information.

And if you need further nutritional advice or medical support, contact QCG. We’ll connect you with top professionals who can support your needs while you travel for care.

Bottom line

Learning to read nutrition labels is important for medical tourists. By understanding the nutritional information, you can make healthier food choices that support your well-being.

Whether you’re recovering from a medical procedure or simply trying to maintain your health while traveling, being mindful of what you consume will help you stay on track.