Understanding Nutrition Claims
- Nutrition Claims: Pay attention to claims like "low-fat," "high-fibre," or "good source of vitamins." These claims can provide quick insights into specific nutritional attributes.
Checking Ingredients and Additives
- Check for Additives: Look for additives, preservatives, and artificial colours or flavours in the ingredient list, especially if you're trying to avoid them.
Assessing Serving Size and Caloric Intake
- Serving Size: Check the serving size to understand how many servings are in the package. All other information on the label is based on this serving size.
- Calories: Note the number of calories per serving. This helps you manage your calorie intake.
Analysing Nutrient Composition
- Nutrient Breakdown: Look for the amounts of nutrients like fats, carbohydrates, proteins, fibre, and sugars per serving.
- % Daily Value (%DV): This indicates how much a nutrient in a serving contributes to your daily diet. It's based on a daily intake of 2,000 calories.
Considering Nutrient Content and Ingredients
- Nutrient Content: Pay attention to nutrients you want to limit (like saturated fats, trans fats, cholesterol, and sodium) and those you want to consume more of (like fibre, vitamins, and minerals).
- Ingredients List: Check the list to see what's in the product. Ingredients are listed in descending order of quantity.
- Allergens: If you have allergies or sensitivities, check for common allergens like nuts, dairy, wheat, etc.
- Added Sugars: In 2021, labels must show added sugars separately from naturally occurring sugars. This helps you know how much sugar is added to the product.
Utilising Label Information for Dietary Choices
- Daily Limits: Use the %DV to assess if a food item contributes a little (5% or less) or a lot (20% or more) to your daily nutrient intake.
- Comparisons: Compare similar products to choose the healthier option. Look for products with lower amounts of saturated fats, sodium, and added sugars.
- Nutrient Density: Consider how nutrient-dense the food is. Choose foods that provide good nutrients relative to their calorie content.
The difference between added sugars and total sugars lies in their sources within a food product:
- Total Sugars: Total sugars include both naturally occurring sugars and added sugars. Naturally occurring sugars are naturally present in foods like fruits and dairy products. These sugars are an intrinsic part of the food's composition.
- Added Sugars: Added sugars are sugars that are not naturally present in the food but are added during processing, preparation, or manufacturing. These can include sugars added for sweetness or to enhance flavour. Common examples of added sugars include sucrose, high fructose corn syrup, and other sweeteners.
The distinction between added sugars and total sugars is essential for several reasons:
- Health Awareness: Knowing the amount of added sugars in a product helps consumers make informed choices about their sugar intake, especially since excessive added sugar consumption has been linked to various health issues.
- Dietary Guidelines: Many dietary guidelines recommend limiting added sugar intake, as excessive consumption can contribute to obesity, type 2 diabetes, and other health problems.
- Label Transparency: Nutrition labels that help information about added sugars help consumers understand the potential impact of consuming a particular product on their overall sugar intake.
Recently, many food labels in various countries have been updated to differentiate between added sugars and naturally occurring sugars.
This change aims to assist consumers in making healthier choices by being more aware of the amount of sugar added to their foods.
Being Cautious and Informed
- Misleading Claims: Be cautious of buzzwords like "natural," "organic," or "low-fat." They don't always mean healthier.
- Footnote: Read the footnote at the bottom of the label to better understand the recommended daily values.
- Consider Whole Foods: Fresh produce and unprocessed foods might not have labels, but they're often healthier options.
- Customise Portions: Adjust the nutrient information based on your consumed portion.
Remember that understanding food labels can empower you to make healthier choices and manage your diet effectively.