Ever feel like food shopping is more about deciphering a code than choosing what’s best for you? With so many labels and claims, grocery aisles can be overwhelming. Yet, knowing how to read food labels is one of the most powerful tools for making choices that truly nourish your body.
Here’s a guide to help you crack the code on food labels and pick the best options for your health.
1. The Ingredients List: Your First Clue
Think of the ingredients list as the product’s “biography.” By law, ingredients are listed by weight, so the first few ingredients typically make up most of the product.
Quick Tip: Decode Hidden Sugars
Sugar isn’t always labelled as “sugar” on ingredients lists. Keep an eye out for sneaky names like glucose, sucrose, corn syrup, and agave nectar. If one of these appears near the top, the product likely contains a hefty dose of sugar.
💡 For a full list of sugars and additives to watch out for, check out Health Direct’s Food Labels Guide.
2. Nutrition Information Panel: The Facts Behind the Buzzwords
The Nutrition Information Panel (NIP) is where you’ll find the real story. This panel lists key nutrition details per 100g and per serving. Here’s what to look for:
Energy (Kilojoules): This is the product’s calorie count. If you’re mindful of your energy intake, make this your go-to figure.
Fats: Aim for lower levels of saturated and trans fats, which can be harmful to heart health. Instead, look for polyunsaturated and monounsaturated fats, which are healthier.
Sugar: Products like fruit-based snacks may contain natural sugars, but added sugars should be limited. Check the per-100g sugar value to compare options.
Fibre: High-fibre foods support digestion and help keep you fuller for longer. Choose options with at least 3g of fibre per 100g.
Sodium (Salt): High sodium levels are linked to high blood pressure. Try to keep sodium intake low by choosing products with less than 120mg per 100g.
💡 For more guidance, Food Standards Australia New Zealand offers in-depth food labelling standards.
3. Don’t Be Fooled by Front-of-Pack Claims
Words like “low-fat,” “organic,” and “natural” can sound promising, but they can also be misleading. These claims don’t guarantee a healthy product, so always turn to the back for the Nutrition Information Panel.
The Low-Fat Trap Products labelled “low-fat” might have fat replaced with sugar or artificial sweeteners. They’re often not lower in calories, so double-check the label to make sure you’re making a genuinely healthy choice.
4. Serving Size vs. Per 100g Comparison
Most labels display values per serving and per 100g. Since serving sizes are set by manufacturers and can be misleading, using the per-100g values allows for a more accurate comparison across products.
Pro Tip: When comparing similar products, the per-100g values for fats, sugars, and sodium are your best tools for picking the healthiest option.
5. Go for Recognisable Ingredients
The simpler, the better! If you can pronounce every ingredient and recognise them as real foods, you’re likely on the right track. Long lists of unpronounceable or artificial ingredients usually signal that a product is highly processed.
Extra Tips for Smarter Shopping
Here are a few final tricks to make healthier choices even easier:
Beware of “No Added Sugar”: This doesn’t always mean low in sugar. Products with dried fruits or fruit concentrates can still be packed with natural sugars.
“Reduced Salt” Doesn’t Mean Low Salt: Reduced salt only indicates there’s less salt than in the original version, so check sodium levels carefully.
Whole Grains Are a Win: For breads, cereals, and grains, choose whole-grain options for added fibre and nutrients.
Level Up Your Shopping Game with Local Resources
Want to become a food label pro? Check out these resources for more insights:
Health Direct’s Food Labels Guide: Covers everything you need to know about reading food labels.
Food Standards Australia New Zealand: A deep dive into food labelling standards in Australia.
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Mastering the art of reading food labels may take a little practice, but it’s a valuable skill that makes every shopping trip a chance to support your health. So next time you’re in the grocery aisle, give those labels a closer look—your body will thank you! 🌱
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