Read package labels

The nutrition information panel is your key to making the best choice when comparing foods. Here’s a look at an updated label.

1. Serving size All serving sizes are usually noted in weight (25g) and an amount, which will be either a number (8 biscuits) or measurement (1 cup). Be careful – some packages have more than one serving. You might have to do some maths.

2. Kilojoules Kilojoules are key to maintaining or losing weight. The kilojoules noted are for the serving size listed. Pay attention to how much of the food you normally eat and translate it into the serving size to calculate how many kilojoules you’ll consume.

3. Total fat This is the sum of all types of fat. The total fat may be broken into different types (trans fat, monounsaturated, saturated and polyunsaturated). Generally choose foods with less than 10g per 100g.

4. Total carbohydrate When counting carbs, it is more important to look at the “total carbohydrate” level than the amount of “sugars”. The total carbohydrate is the sum of the sugar, sugar alcohols, starch, and fibre in the food, which may be listed under the total carbohydrate level.

5. sugars The “sugars” on the label include all naturally occurring sugars plus added sugars. Check the labels for added sugars, such as sucrose, glucose, high fructose corn syrup, maltose, dextrose, raw sugar, cane sugar, malt extract and molasses. Naturally occurring sugars are important in a well-balanced meal plan.

6. Dietary fibre This is the sum of all fibre, insoluble and soluble. Insoluble fibre is not digestible. Soluble fibre is digested but remains gummy and thick, helping you feel full. Not all labels include fibre. The recommended daily intake of fibre is 30g for men and 25g for women.

7. Sodium The amount of sodium found in one serving of the food is listed on the label. Foods with less than 120mg per 100g are best or choose a level indicated by your healthcare provider. Sodium can vary between brands.