How to read a food label

THE FACTS

Food labels can be an important tool in weight management by
helping you make more informed food choices.
In general, you want to favour foods that are relatively high in the nutrients you’d like to consume more of, such as fibre and vitamins, and relatively low in calories and nutrients such as fat or sugar of which you’d like to limit your consumption.
Below is an example of a typical Nutritional Information Label found on everyday food items.

TIPS AND TRICKS FOR UTILISING THE NUTRITIONAL INFORMATION PANEL

• 
  Always check the serving size, and servings per package to work out total contents.
  TIP: Also compare the suggested serving size to your own serve. Your serve may be more than the suggested size.
• 
  Utilise the quantity per 100g column. This column is a quick way to work out percentages of protein, fat and sugars in food. The example above contains 3% Protein 3% Saturated Fat and 12% Sugar.
  TIP: When comparing fat content aim to choose products with less than 10g fat per 100g (less than 10%), and less than 3% where possible.
• 
  The carbohydrate total includes carbohydrates from both starch and sugars. Most labels have a breakdown of how much sugar contributes to the total carbohydrate.
  TIP: Generally look for foods with less than 10g per 100g (10%).
• 
  Sodium or Salt as it is more commonly known is best to be limited, this is especially important for people who want to lower their blood pressure.
  TIP: As a guide a Moderate Salt content is less than 420mg sodium per 100g, a Low Salt content is less than 120mg sodium per 100g.

BUYERS BEWARE!!!

When shopping many people rely on nutritional information displayed in large print on the packet. Don’t be seduced by these clever marketing techniques. Some food packaging can display claims that can be potentially misleading a few to look out for are:

Reduced Fat, Lower Fat, Less Fat
These stipulations mean the product contains at least 25% less fat than the regular product. This does not however mean it is low in fat. For example regular cheese contains around 35g of fat per 100g (35% fat), where a reduced fat variety still contains 25g of fat per 100g (25% fat) still not a low fat food.

Cholesterol free, No Cholesterol
This means the product contains 3mg or less of cholesterol per 100g. However some products containing no cholesterol are high in saturated or trans fats. These saturated and trans fats contribute significantly to overall blood cholesterol levels and therefore should be limited as a priority if you are watching your blood cholesterol level. Always read the nutritional information panel carefully when choosing products with this claim.

Light, Lite
These terms are not necessarily referring to the fat or calorie content of the product. Light may be a reference to taste, texture or colour of the food. An example of this is Extra Light Olive Oil which is light in flavour and colour, however has the exact same fat and kilojoule content as regular Olive Oil.

All Natural
This claim does not necessarily mean the product is healthy. It may still contain ingredients such as sugar, oil, fat or cream which are all natural, but not health promoting. Be sure to read the nutritional information panel carefully to see what is really in it.

Net Weight
This is the minimum legal weight for the product. The actual weight of packaged food may be up to 5 – 10% more than the label net weight. However manufacturers calculate the calories based on the net weight. For actual calories it is best to weigh the product and calculate the extra calories.

*Please be advised that you are solely responsible for the way this information is perceived and utilised. Please see your physician before changing your diet or starting an exercise program.