Food Labels

Educating yourself about what you eat, is an important step to a healthy lifestyle. Many of the unhealthy ingredients are hidden in a variety of foods and only by reading the label will you be able to make healthier choices. There are a few things you need to look out for on labels when shopping.

Reading food labels

Educating yourself about what you eat, is an important step to a healthy lifestyle. Many of the unhealthy ingredients are hidden in a variety of foods and only by reading the label will you be able to make healthier choices. There are a few things you need to look out for on labels when shopping.

 

Ingredients list
The first few ingredients listed on a label makes up the largest portion of the food. Therefore, if the following words are listed in the first few ingredients, this is a food that you should avoid or eat less of.

  • Fat, oil, lard, butter, cream, shortening, trans fat (or partially hydrogenated fats)
  • Salt or any word with ‘sodium’, MSG, nitrates or nitrites
  • Sugar, sucrose, glucose, maltose, dextrose, cane sugar, corn syrup, fructose

Nutritional Information table
This shows you how much of each nutrient is in the food.

Look at the numbers per 100 g of the product to compare similar foods with each other.

Use the table below to decide if the food is high or low in fat, saturated fat, sugar and sodium (salt).

Foods in the ‘low’ group can be eaten more often, but foods in the ‘high’ group should be eaten seldom or on special occasions.

nutrient_table

Did you know?

5 g of salt = 5 ml (1 teaspoon) of salt. It is recommended that adults eat less than 5 g of salt, in total, per day.

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