Quick guide on how to
read food labels
BY: NIKI WATTERS (PERSONAL TRAINER / FLA)
Food labels or more specifically the Nutrition Information Panel (NIP) is the
perfect place to start when choosing the ‘right’ foods for you and your family.
When interpreted correctly it enables you to make a more informed choice
between several seemingly equivalent products. The NIP includes information
on seven nutrients:
-
Energy (kilojoules)
Protein
Total fat
Saturated Fat
Total Carbohydrates
Sugars
Sodium
It identifies the quantity per serving and quantity per 100g, which is ideal
when comparing nutritional content.
TIP:
Keep an eye on the servings per package
The ingredients must also be listed in order of weight from larges to smallest.
However, items making up less than 5% of the food do not have to be listed.
This does not apply to any additive or allergen – these must be listed no matter
how small the amount.
So what exactly am I comparing it to?
Energy (kj)
Protein
Total Fat
Saturated Fat
Total Carbohydrates
Sugars
Sodium
Large amounts per 100g
+800kj
+15g
+20g
+5g
+55g
+15g
+600mg
Small amounts per 100g
400kj
5g
3g
1.5g
15g
5g
20mg
Calculating Nutrient Percentages
To obtain accurate % of calories derived from nutrients in food, use the
following table calculation in conjunction with the tabled values.
Grams from nutrient X
CALORIES PER GRAM
*TABLED VALUE
X
100 = %
Total Calories
Every macronutrient has a differing caloric/ energy ratio. For every gram of fat
you consume 9 calories, for carbohydrates and protein the ratio is slightly
lower at 4 calories per gram.
The only other substance that provides your body with calories is alcohol,
which has 7 calories per gram.
Nutrient Calories per gram
Fat
9
Carbs
4
Protein
4
Example:
1 calorie = 4.2 kilojules
Total Fat (Percentage of Calories from Fat)
1.
2.
3.
4.
5.
Total grams of fat in the food = 9.1g
Multiply by 9* = 81.9cal (calories from fat)
Total calories in the food (from label): 1020kj / 4.2 = 242calories
Divide calories from fat by total calories = 81.9 / 242 = 0.34
Multiply by 100 = 34%
Nutrient
Protein
Total Fat
Saturated Fat
Carbohydrate
Sugars
Percentage of
Calories
3.1%
34%
16.4%
62.1%
50.6%
Daily Intake Guide thumbnail (DIG)
The Daily Intake Guide (DIG) gives a snapshot of the energy and nutrient
content per serve. These labels are supported by a labelling code of practice
developed by the Australian Food and Grocery Council.
These values are based on an average adult’s daily requirement of 8700kJ. It is
important to note that these are not recommendations but an acceptable
intake which provides a benchmark for the majority of people. Your specific
intakes may be higher or lower depending on your energy needs.
This thumbnail will assist you in guiding you to make an informed choice about
the foods you eat.
How to interpret the thumbnail
Food Labelling Claims – What they really
mean.
Low-fat/ No Fat: These foods must contain less than 0.15 per cent fat per
100g. Low-fat solid foods must contain less than 3 grams of fat per 100 gram
serve; low-fat liquid foods must contain less than 1.5 grams of fat per 100 mL.
And remember, if a food claims to be 90 per cent fat-free, that food is actually
10 per cent fat. BUT look at the label because it may be high in sugar instead
Lite or Light: always check the nutrition information label on these foods
because lite may mean the food is lite in colour, taste or texture and not lite in
salt, fat or sugar. The characteristic that makes the food “light” must be stated
on the lable.
no cholesterol/low cholesterol/cholesterol free: on foods derived from plants,
like margarine and oil, are meaningless because all plant foods contain virtually
no cholesterol. However, some can be high in fat and can contribute to weight
gain if used too generously.
Baked not fried: sounds healthier, but it may still have just as much fat – check
the nutrition information panel to be sure.
No Added Sugar: this food has no 'added' sugar but may still be high in sugar
so check your label
Low Joule or Diet: this food is either low in sugar and/or fat and is may be
artificially sweetened
No Added Salt: this food has no 'added' salt but may still be high in salt so
check the label for the salt content
Salt Reduced: this food has 25% less salt than a similar product. Lower salt is
good but the food may still be high in salt so check the label
Low Salt of Low Sodium: this food must have less than 120mg sodium per
100g and is a good choice
High Fibre: this food must have more than 3g of fibre per 100g and is a good
choice
Fresh as: actually means the product hasn’t been preserved by freezing,
canning, high-temperature or chemical treatment. However, it may have been
refrigerated and spent time in processing and transport
Use By: dates are displayed on packaged foods that must be consumed before
a certain date for health and safety reasons. It is not safe to eat such foods
once the use-by date has passed.
Best Before: date can be found on products with a shelf life of less than 2
years; after this date, the product may lose some of its nutritional value or
quality, but it may still be safe to eat.
http://www.onesquaremeal.com/nutritioninformation.html
http://www.caloriesperhour.com/tutorial_gram.php
http://www.mydailyintake.net/
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Food_labels_explained