5 TIPS FOR READING NUTRITIONAL LABELS
5 TIPS FOR READING NUTRITIONAL LABELS
We all know the freshest food (and the best food for you) doesn’t come in a packet! In a perfect world, there would be no need to read food labels, but in our prepackaged world, buying processed foods is inevitable.
There are always several claims on the front of every packet. Still, the truth lies in the nutritional information panel on the back of your food. It should always be your first point of reference when choosing your food, and it can even reveal several things. Here are my 5 tips for reading food labels.
Use the per 100 grams column, not per serving. It’s easy to look at the ‘per serving’ column and think you’re making a great choice. But let’s be honest, how big are your actual servings? Food companies have been shrinking the serving size of products for years to shift the nutritional information so it looks better for you. Looking at per 100g lets you be consistent and clear on your food choice.
Aim for under 10 grams of sugar per 100 grams. While sugar tastes excellent, we all know it’s not optimal for you and has highly addictive qualities. Manufacturers substitute fat with sugar to keep the taste of food, so keeping your sugar consumption down is crucial. Read our post on hidden sugars to learn more.
Check the order of the ingredients list. In Australia and New Zealand, all food product ingredients must be listed from largest to smallest by weight. So if ‘sugar’ is in your first three ingredients, we recommend you stay clear of that product. Other things to look out for include; artificial sweeteners (as a guide, anything that ends in “tose” or “itol”). Excessive preservatives (see point 5) or allergens for your diet.
Ignore the Percent of Daily Intake. A trick to make you feel good about what you eat, this ‘Daily Intake’ percentage tends to be misleading for shoppers. This percentage refers to the ‘average adult’ intake. The challenge is that no two people have the exact daily caloric needs, so what suits one person may not suit another.
Beware of numbers in your ingredient list. All numbers in your ingredients list refer to some additive. This might be a flavour enhancer, mineral or preservative. Below is a complete list of food additives. Not all are bad for you, but there are a few highlights. The 600-650 are all flavour enhancers, including MSG.
I hope this has helped you navigate the aisles in your supermarket. Comment below if you found it helpful.
https://en.wikipedia.org/wiki/International_Numbering_System_for_Food_Additives