The Lowdown on Food Labels

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Today, most food packages display detailed labeling information. However, do you stop to read this information? Learning how to read and understand food labels is extremely important in helping us make healthier food choices.

Nutrient claims, such as low fat, high fibre, or free from Trans fat, often appear on food labels. Manufacturers are required by law to provide a nutritional panel on the back, or side, of the packaging if they make such claims; with most manufacturers now giving this information voluntarily.

You may find the table below, from the BHF, useful as a quick guide to food labeling. I suggest that you place a copy of the table inside your purse or wallet, so that you can refer to it when food shopping.

So, what information do you normally find displayed on the food label?

• Serving size: Gives an indication of the foods suggested serving. This figure is normally standardised to make the comparison of similar foods easier.
• Energy/Calories: Indicates the amount of energy you receive from a single serving, or per 100g serving. It is measured in calories (kcal), or joules (kJ). Remember, it is your portion size which will determine the actual calories you eat.
• Nutrition claims: “Calorie free” would be less than 5 calories; “low-calorie” would be 40 calories, or less.
• Fats: Some food labels divide fat content into saturates, monounsaturates, polyunsaturates, and Trans fat. Monounsaturates and polyunsaturates provide us with the essential fatty acids that the body needs. Remember to limit foods which are high in saturated fat, or Trans fats, and replace these with a suitable mono/polyunsaturated fat.
• Nutrition claims: “Fat-free” means less than 0.5g fat; “low-fat” would mean 3g of fat, or less.
• Sodium: Salt is often listed as sodium on food labels. To calculate the salt content of foods, you must multiple the sodium content by 2.5 (salt = sodium x 2.5). It is estimated that about three quarters of the salt we eat comes from processed food, such as soups, sauces, and ready meals. Adults should have no more than 6 grams of salt each day. Also, try to refrain from adding extra salt to your food.
• Nutrition claims: “Sodium free” is less than 0.005g sodium. “Low sodium” would be 0.14g, or less sodium
• Carbohydrates/sugars: Simple carbohydrates are often listed on food labels as “carbohydrates of which sugars.” These include sugars which have been added, and also the natural sugars found in fruit and milk. Complex carbohydrates include bread, cereals, rice, pasta and potatoes. You should aim to get most of your energy from high fibre carbohydrates, rather than those containing simple sugars.
• Nutrition claims: “Sugar-free” would be less than 0.5g sugar; “reduced sugar” would have at least 25% less sugar;” no added sugar” must have no sugars added during processing or packaging, including ingredients that contain sugar.
• Dietary fibre: good sources of fibre include wholegrain breakfast cereals (weetabix, porridge oats), kidney beans, mixed unsalted nuts, wholemeal/grain bread, baked beans, fruit and vegetables.
• Nutrition claims: “Souce of fibre” must be 2g, or more; “high in fibre” must be 4g, or more.
• Protein: Rich sources of protein foods include meat, fish, milk, dairy foods, eggs, nuts, beans, and lentils. Try to include a range of these foods in your meals daily.
• Ingredients list: This is the listing of each ingredient in descending order of predominance. Try to stay away from foods which have sugar, butter, or hydrogenated fat appearing at the top of the ingredients list.
• Guideline Daily Amounts (GDAs): These are the guidelines set out for healthy adults, detailing the approximate amount of calories, fat, carbohydrate, sugars, protein, fibre, salt, sodium, vitamins and minerals required for maintaining health. This figure is often displayed as a percentage to give a quick indication of how much is contained within a single serving.
• Allergy advice: Labels often contain information to alert anyone who has a food allergy or intolerance, identifying any ingredients, which they may need to avoid. This may include advice on foods containing milk, nuts, gluten, and Soya.

There really is an abundance of information on our food labels. And they can make a huge difference, not only to the way you shop, but more importantly to the way you eat. The information has already been provided, so it’s merely a matter of using it wisely to make healthy food choices.

Please contact me if you have any queries, or would like further information, I would be happy to help!

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