Understanding Food Labels

Understanding how to read food labels is a useful skill to have.
Reading food labels allows you to compare similar food items and make the healthier choice.

In Australia, all packaged, manufactured foods must have a food label and display certain information on the label. All food labels must, by law, tell the truth.

Information which must be displayed on the label:

  • Name of the food.
  • Date e.g. best-before-date or use-by-date. It is unsafe to eat foods after their use-by-date. Foods can be eaten after the best-before-date but may have lost nutritional value or quality.
  • Nutrition information panels. Almost all foods must have a nutrition information panel. This makes reading food labels easier. Nutrition information panels provide information about the amount of energy (kilojoules), protein, total fat, saturated fat, carbohydrate, sugars (includes added sugar and sugar that is naturally present) and sodium (salt), as well as any other nutrient for which a nutrition claim is made (e.g. ‘high fibre,' ‘high iron' and ‘extra calcium'). Nutritional information is listed per serve and per 100g. The per 100g information is useful for comparing two similar food products, to make a healthier choice. Nutrition information panels do not need to be included on labels of very small packages (e.g. chewing gum) or foods with little nutritional value (e.g. tea, coffee, herbs and spices).
  • Ingredients list. Ingredients are listed by weight from the greatest to the smallest. The percentage of the key or characterising ingredients of the food are also provided. For example Weet-BixTM are 97% wholegrain wheat and Campbell's Chicken and Vegetable SoupTM is 4% chicken and 31% vegetables. Some foods (such as bread) have no characterising ingredient.
  • Declaration of potential allergens. Allergies or intolerances to certain foods can cause severe reactions in some people. Foods containing any amount of potential allergens (however small) must declare this on the label - usually written in bold on the ingredients list. Potential allergens include: peanuts and other nuts, seafood, fish, milk, eggs soybeans and gluten (gluten originates from wheat, barley, rye, oats and spelt - their products are added to many foods).
  • Advisory statements and warning statements. These are included on labels of foods containing substances which may be a health risk, but people are unaware of the risk, e.g. royal jelly can cause severe reactions in asthmatics.
  • Lists of food additives. This information will usually be found in the ingredients list and can be used by people with allergies or intolerances to additives.
  • Declaration of genetically modified ingredients. This must be declared however small the amount and will usually be found in the ingredients list.
  • Declaration that any irradiated foods have been irradiated.
  • Storage information, for example if the food must be refrigerated or kept frozen. Storage information must be followed if food is to remain safe until its use-by-date.
  • Manufacturers name and address.
  • Country of origin.

Remember that most of the healthiest foods are not labelled e.g. fresh fruits and vegetables, nuts, legumes, fresh meat and fish.

The Heart Foundation Tick

The Heart Foundation has been challenging food companies since 1989 to improve the nutrition of the foods they sell in supermarkets. Foods that meet strict nutrition standards, which cover saturated fat, sodium, kilojoules and fibre, as well as labelling standards are able to earn the Heart Foundation Tick for their packaging and promotions.

In August 2006, in response to changing the eating habits of Australians, the Heart Foundation launched the Tick for foods ‘eaten out'. So whether you are shopping in the supermarket, or buying a take-away meal, you are now able to choose the healthier option - just look for the Heart Foundation Tick. Today there are around 100 companies that have reached the strict standards and around 1,200 foods available with the Heart Foundation Tick, so there is likely to be a healthier alternative to the foods you buy most often.

Remember not all healthy products have the Tick displayed. To find if these are healthy options, read the nutrition information panel.

Percentage (%) Daily Intakes

Percentage Daily Intakes (%DI's) help you to understand how a food product contributes to your daily nutrient needs of energy (kilojoules), fat, saturated fat, protein, carbohydrate, sugars and sodium.

The acceptable energy intake of 8700kj for an average adult is used to calculate the %DI's. This value is determined by Food Standards Australia and New Zealand (FSANZ). It is important to note that energy and nutrient intakes and needs vary from person to person, depending on age, gender, weight and physical activity levels.

Glycaemic Index

The glycaemic index (GI) ranks carbohydrates according to their effect on blood glucose levels. The lower the GI, the slower the rise in blood sugar levels when the food is eaten.

Some research has shown that by eating a diet with a lower GI, people with diabetes can reduce their average blood glucose levels. This is important in reducing the risk of developing diabetes-related complications.

  • Low GI foods have a GI less than 55.
  • Intermediate GI foods have a GI between 55 and 70.
  • High GI foods have a GI greater than 70.

The recommendation is to eat more low and intermediate GI foods, not to exclude high GI foods. The GI is only a small part of the healthy eating plan for people with diabetes.

Nutrition Claims Explained

 

Nutrition claims that are worth looking for include:

  • Low-fat: means that the food must contain no more than 3g fat per 100g. Be aware that products claiming to be low-fat can often be high in sugar or salt.
  • Low joule or diet: usually means foods are artificially sweetened and low-fat.
  • No added salt or reduced-salt: means salt has not been added or the normal quantity has been reduced.
    High fibre:     means the food must contain at least 3g of fibre per average serve.
  • Very high fibre: means the food must contain at least 6g of fibre per average serve.

Nutrition claims which can be confusing include:

  • No added sugar: means no added refined sugars, e.g. fructose, honey, glucose. However this does not mean it is lower in energy (kilojoules) than a product with added sugar. Some products e.g. fruit juice, contain high amounts of natural sugars (it takes 5 - 6 oranges to fill one glass with orange juice!)
  • Lite or light: often refers to a reduced-fat content but may also describe taste, texture or colour. Check for an explanation on the label.
  • Cholesterol free or low cholesterol: Cholesterol is a white, waxy substance made in our liver. High cholesterol levels increase the risk of heart disease developing. All animals make cholesterol in their liver so it is only found in animal food products like meat, chicken, eggs and dairy products. It will not be found in plant foods such as avocado and vegetable oils. Remember ‘cholesterol free' does not mean ‘fat free'.
  • 99% Fat free: This means the product is has one gram of fat in every 100 grams. Many low-fat products have added salt or sugar e.g. Although marshmallows are marketed as being fat-free, they contain 68% sugar!

Always double check ingredient list and nutrition information panel to back up any nutrition claim.

What to look for

Cancer Council WA has developed a label-reading wallet card for you to download, cut out and take shopping with you. The sheet prints 4 identical cards for you to fold in half to credit-card size.

The cards list different foods with amounts of nutrients to look for to help you choose the healthiest foods for you and your family.

Click here to download the label-reading wallet card in PDF.