Food labels 101

The first thing you need to know is that nutrients are measured in grams (g) or in milligrams (mg). Other information on the label is given in percentages. Food contains fat, protein, carbohydrates, fibre, minerals and vitamins. The percentages are based on an 8 700-kilojoules adult diet.

Serving size

At the top of the label, you will see the serving size and the number of servings per container. The nutritional information on the rest of the label applies to one serving. A bag of potato chips might say it has 628 kilojoules per serving, but the entire bag might be three servings, or 1883 kilojoules.

Kilojoules

This section on the label tells you the total number of kilojoules in each serving of the food. Kilojoules provide a measure of how much energy you get from a serving of this food. If you are trying to manage (lose, gain or maintain) your weight, the number of kilojoules you consume, counts. The general guide is:

• • 167 kilojoules per serving are low

• • 418 kilojoules per serving are moderate

• • 1674 kilojoules or more per serving are high.

Total fat

The total fat is the number of fat grams contained in one serving of the food. Fat is an important nutrient that your body uses for growth and development, but for your health’s sake you don’t want to eat too much.

Fat includes fats that are good for you, such as monounsaturated, polyunsaturated and omega-3 fats (usually from liquid and plant sources, such as canola oil and nuts) and fats that are not so good, such as saturated and trans fats (from animal or some vegetable sources). Monounsaturated and polyunsaturated fats can help lower your blood cholesterol and protect your heart. Health experts recommend that you keep your intake of saturated and trans fat as low as possible. Too much can elevate your blood cholesterol and increase your heart-disease risk.

It is very important to remember that “fat-free” doesn’t equal “kilojoules-free.” Many fat-free and low-fat foods have added sugar, which adds to the kilojoules.

Sodium

Sodium (table salt) often is a hidden ingredient in many foods, especially processed food, such as canned soups and tomato sauces. The recommended daily limit for an average adult is 2000 milligrams. A single serving of soup may contain 1000 milligrams or more of sodium, which is nearly half the daily limit.

Carbohydrates

This large category includes everything from whole grains (healthy carbs) to sugar and other refined carbs (unhealthy ones). The most important ones on labels are sugar and fibre numbers.

We should eat between 21 and 35 grams of fibre daily. A good suggestion is to go for products with 3 grams or more per serving.

Sugar includes glucose, dextrose, fructose and galactose, all of which provide little nutritional value. Sugar shows up in surprising places, like crackers, “healthy” cereals and salad dressings. It’s often added to foods that need a flavour boost (like low-fat products). Health experts suggest the following:

• • Avoid drinks with more than 2.5g carbohydrate per 100g

• • Choose foods with less than 10g sugar per 100g.

Protein

Protein is essential for good health and is particularly important for growth and development in children. Meat, poultry, fish, eggs, milk and cheese are animal sources of protein. Vegetable sources of protein include lentils, dried peas and beans, nuts and some cereals.

Vitamins and minerals

This list includes the vitamins and minerals found naturally in the food, along with any added ones, and the percentage of daily value for each. The food may contain several vitamins such as Vitamin A, B, C or E as well as minerals such as iron and calcium.

List of ingredients

Ingredient lists can also be a helpful tool. Ingredients are listed in descending order by weight, meaning the first ingredient makes up the largest proportion of the food. Check the ingredient list to spot things you want to avoid.

The ingredient list is also a good place to look for heart-healthy ingredients such as olive, canola or peanut oils, or whole grains like whole wheat flour and oats.

Percent daily values (%DV)

The percent daily value for each nutrient is found in the right column of the label’s table. These values tell you what percentage of each nutrient the food would provide if you were on an 8 700 kilojoules per day diet. However, you should focus on the total amounts per serving for ease in comparing labels and counting carbohydrates.

Different countries have different rules regarding food labels. In South Africa the following is compulsory:

• • The ingredients must be listed in descending order of mass

• • All allergens must be identified in the prescribed format

• • The country of origin must be on the list

• • A “use by date” or “best before date” must be provided.

It is also interesting to note that the following words may not appear on any food product:

• • “xx % fat free”. It should state “contains xx % fat”

• • “Nutritious” or other words implying the same thing

• • “Healthy”, “healthful”, “health” or other words implying the same thing

• • “Wholesome”, “complete nutrition”, “balanced nutrition” and other words implying the same thing.

 

Sources

http://safoods.mrc.ac.za/labelling.htm

http://www.foodstuffsa.co.za/news-stuff/food-labelling-regulations
http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm
http://www.realsimple.com/health/nutrition-diet/healthy-eating/read-nutrition-facts-labels
http://ebkshealthdummies.blogspot.co.nz/2012/10/how-to-read-food-label.html