How to Read Nutrition Labels: Tips for Making Healthier Choices
Understanding how to read nutrition labels is a crucial skill for making informed and healthier food choices. Whether you're looking to manage your weight, reduce your intake of certain nutrients, or simply eat more mindfully, this blog will help you navigate the details of food packaging.
1. Serving Size
The serving size is the amount the manufacturer suggests you consume in one sitting. However, this might not reflect how much you typically eat. Always compare the serving size on the label to what you actually consume, as many nutritional values are based on this serving size.
Tip: For a more accurate comparison across products, refer to the "Per 100g" column. This gives you a standard measure to compare nutritional content, regardless of portion size.
2. Saturated Fat
High saturated fat intake is linked to an increased risk of heart disease. A general guideline is to choose products that contain less than 3g of saturated fat per 100g.
3. Sugar
Added sugars contribute empty calories and can lead to various health issues such as weight gain and increased risk of chronic diseases. It’s recommended to choose products with less than 15g of sugar per 100g. Keep in mind that "no added sugar" does not always mean low sugar — natural sugars may still be present, as in fruit juice.
Tip: Look for hidden sugars under different names, such as dextrose, high fructose corn syrup, or sucrose.
4. Fibre
Fibre is essential for digestive health and helps keep you feeling fuller for longer. You should aim to consume at least 3g of fibre per serving of packaged foods, with a daily goal of 25-30g. Foods high in fibre include whole grains, fruits, vegetables, and legumes.
5. Sodium (Salt)
Excessive sodium intake is linked to high blood pressure and increased risk of heart disease. As a general rule, choose products with less than 120mg of sodium per 100g. Foods with more than 400mg of sodium per 100g should be limited.
6. Ingredient List
The ingredients list tells you exactly what's in your food. Ingredients are listed by quantity, from most to least. Be cautious if sugar, salt, or saturated fats (like palm oil or butter) are listed among the first few ingredients, as this means the product contains high amounts of these nutrients.
7. Understanding Claims on Packaging
Terms like "low-fat," "reduced salt," and "light" can be misleading. Here's what they really mean:
Low fat: Less than 3g of fat per 100g, but this does not differentiate between healthy and unhealthy fat.
Reduced fat/salt: Contains at least 25% less than the regular product, but still might not be low.
Light (or Lite): May refer to colour, texture, or flavour rather than nutrient content.
No added sugar: No sugar was added during production, but naturally occurring sugars may still be present.
Always look at the nutrition label to verify these claims.
By checking food labels, you can make better choices for your health and well-being. It may take a little practice at first, but with time, you’ll find it much easier to choose healthier options.
Need More Guidance?
If you're looking for personalised nutrition advice or have specific dietary concerns, our team of dietitians are here to help!
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