Making sense of food labels

Ever experience ‘information overload’ when confronted with the details on food labels? Well once you know the key things to look for, spotting the healthiest products on the supermarket shelf can be done in seconds flat.

Taking a little time to check the label information on food products will empower you to make healthy choices regarding what you eat and drink. The key things to look out for are the nutrition information panels and the ingredients lists.

Nutrition information panels (NIPs)
The NIPs follow a standard format set by Food Standards Australia New Zealand (FSANZ). These panels make it easy to compare similar products and to make the best choice based on the particular nutritional attributes you are looking for. Be sure to compare the products based on the figures per 100g or 100ml and not on servings sizes as serving sizes can vary significantly.

Each panel will commonly show the content of energy in kilojoules (kJs), protein, fat (total and saturated), carbohydrate, sugars and sodium in an average serve and in 100 grams of the food.

When comparing similar products, the healthiest will be those:

• lower in saturated fat
• lower in sodium
• higher in fibre

For instance,

Small amounts per 100g are:
<3g fat
<2g sugars
<120mg sodium

For weight loss and weight management, products with less kilojoules are also better choices. Compare products in the same category, for example, different brands of margarines, yoghurts and crackers, to find the one lowest in kilojoules. 

Some labels now also highlight the percentage of your Daily Intake (%DI) of key nutrients that are found in one serve of the product. This can be a useful tool to help you calculate how much of these nutrients you are eating in a day, but again, be sure to check what is considered as a serve on the label.

Want to know more?
There are several quality reference books which are small enough to take to the supermarket. “Food Facts” – on sale at Food & Nutrition Australia - is a handy guide for reading nutrition information panels and the nutritional values of store-bought products. It also includes nutritious recipes. Go to store for more.

This is an edited version of the original text which is available in the members section of the website. Sign up for a Healthy Eating Habits for Life Program and receive free access to the member area.