Product labels can be very confusing with loads of numbers, claims, columns and percentages listed. Trying to work out what it all means and what you require can be a headache! Rather than suffer death by numbers, lets take a look at a simple approach to understanding package labels.
Ingredient Lists
All packaged foods in Australia are required to have an ingredient list on their labels. Ingredients are listed in descending order by weight (ie: the ingredient that weighs the most is listed first and the ingredient that weighs the least is listed last). This allows you to work out roughly how much of any ingredient the food contains, which can help you decide whether or not you want to buy the food. For example, if sugar is listed first, you are going to know it’s probably not the best choice!
Serving Sizes
A suggested serving size is listed on the label. This may be more or less than you expect. The serving size is determined by the manufacturer of the product. One packet/can/bottle may have two or three serves in it. Always look at this before devouring an entire container of something!
Per 100g
Per 100g is a column listed on labels and is a useful standard to compare products eg: which is lower in fat/sugar/sodium/energy?
Fat
Total: This includes the amount of fat from the four main types of fat: saturated, trans, polyunsaturated and monounsaturated. Look for products that have less than 10g TOTAL fat.
Saturated: Use the figure per 100g and try to select foods with less than 3g saturated fat where possible.
Carbohydrates & Sugar
Total: This includes both sugars and starches in food.
Sugars: This tells you how much of the total carbohydrate is sugar. Be aware this includes ‘added sugar’ as well as naturally occurring sugars from fruit (fructose) and milk (lactose). Make an informed decision when looking at the ‘sugar’ content by checking the ingredient list.
Sodium/Salt
Compare similar products and choose the one with the lower sodium content per 100g. It is important to reduce sodium intake for a number of chronic diseases. Always aim for under 400mg of sodium per 100g.
Simple Tips
1. Read the ingredient list – make sure your Grandma would recognise each ingredient!
2. Are sugar, fat or salt in the first few ingredients? If yes, ditch it for another.
3. How many serves in that package? One or three?
4. Look at the ‘per 100g’ section to compare similar products and make the best choice when it comes to kJ/cal, sugar, fat and sodium.
5. Check where the fat content comes from? Healthy fats (e.g. nuts & seeds) or saturated fats (e.g. butter & cream)
6. Check where the sugar content comes from? Naturally occurring (e.g. milk & fruit) or otherwise (e.g. cane sugar)
As always, go for products that read as ‘natural’ as possible. Eating close to nature is where it’s at when maintaining good health but sometimes we need to have packaged foods on hand. So choose products with simple ingredients that Gran would have sourced in a 1920s supermarket and you should be sweet!
Until next time,
eat well, be well…
Lisa Donaldson APD
www.FEEDinc.net
4 Kennedy St Kingston
