NO-NONSENSE GUIDE TO FOOD LABELS LOOK AT THE ORDER OF INGREDIENTS
We go behind the claims and decode what they really mean
Zero sugar, fat free, low carb, all natural... A lot of labels may make food sound healthy, but that doesn’t mean they always live up to their promises. If you find the messaging confusing – let’s face it, most of us do – there are a few simple ways to cut through the spin. Nutritionist Lyndi Cohen explains...
CHECK THE HEALTH STAR RATING
These can be found on the front label of many foods. “The health star rating is a simple way to quickly assess the health status of a food,” Lyndi explains. “Foods are given a rating out of five based on nutrients like protein, fibre, sodium, saturated fat and energy. The more stars a product scores, the better!” Ever wondered how much fruit really goes into that juice you’re drinking or how much sugar is in your favourite brand of tomato sauce? “On food labels, ingredients are listed in order of quantity,” Lyndi says. “So if sugar appears as the first ingredient, this means it’s the biggest ingredient in the product! Ideally, you’d want healthier, wholefood ingredients to appear earlier in the ingredients list.”
MODERATE SUGAR & FATS
One thing to keep an eye out for on labels is hidden sugars. “Ideally, when you’re checking a food label, sugar shouldn’t be one of the first ingredients you see – if it is added at all,” Lyndi warns. At the same time, a little bit of the sweet stuff is OK. “You don’t need to quit sugar or miss out on your favourite foods to be healthy,” she adds. The same goes when you’re checking the fat content. “We want to be looking for positive nutrients to add into our diets. Look for products that taste great and are also better for you.”
GO LOW ON SALT
Lyndi says that most of us get too much salt in our diet – and it’s largely thanks to hidden sodium in processed and pre-prepared food. “An acceptable amount of sodium for an average adult to have is 460 to 920mg per day,” Lyndi tells. “It’s handy to know the upper limit for sodium is 2300mg per day, equivalent to 1.5 teaspoons of salt.” A good way to regulate the amount of
salt in your diet is to cook at home when possible. “When snacking, look for lower salt options too.”
DON’T BELIEVE THE HYPE
While some foods look healthy, it’s important to see past the pretty packaging. “It can be difficult to know what to believe and what to choose when it comes to a snack that’s better for you,” Lyndi says. “Just because a food package has greenery, images of vegetables or lots of ticks doesn’t mean it’s going to be healthier for you. Also, some products claim to be fat-free when they’re almost 100% sugar, which can create a perception of healthiness that may not exist.”