Kerryn Boogaard Kerryn Boogaard
Beverly Goldsmith Beverly Goldsmith
Zoe Bingley-Pullin Zoe Bingley-Pullin

Five things to look for on a food label:

You've got seconds to look at a food label when doing the weekly supermarket shop. Here are the top 5 to look out for.
By Motherpedia
Date: August 14 2013
Tags: food, health,
Editor Rating:
reading_food_label

When it comes to healthy eating, you can’t go wrong with fresh fruits and vegetables.

But lifestyle, time, taste, convenience and a range of other factors mean that, no matter how healthy you eat, you will also used packaged food. And that’s when it becomes trickier to know whether what you’re eating is good for you.

Australia is set to have its own 5-star food labeling system in place next year, which shows just how healthy packaged food is. There are also a number of Apps around that help you decode nutrition labels on food - but it's not alway practical to walk around the supermarket constantly referring to an App.  

Here’s a quick guide on how to use the nutrition information on the package to judge what’s in the inside. One important thing to know is that the vitamin or mineral content is less important as a basis for buying a product unless everything else adds up to a healthy choice.

Here are five ways to make food labels work for you:

1.  Size matters

Serving size is always the first item on the label. All other information is based on the serving size. The servings per package tell you how many portions are in the package, which many containing more than one serving. If, for example, a bottle of orange juice says 500 kilojoules per 100ml serving, and you use a 250ml glass, you’ve used up 1,500 kilojoules for the day just in a glass or orange juice.

2.  Look for the good, the bad and the really bad … fat

Check the saturated and trans fat content. Keep saturated fat and cholesterol low and avoid trans fats altogether. Look for food that have 0 grams of trans fat and are lowest in saturated fat and cholesterol. Also try to stay away from foods that have words such as ‘partially hydrogenated vegetable oil’ in the ingredients list. The best oils are healthy unsaturated oils such as olive, canola and safflower.

3.  Salt

Compare the sodium content to the calories per serving. To keep your salt intake in check, consider products in which the sodium content is less than, or equal to, the calories per serving. For a food with 1,000 kilojoules per serving, ideally the sodium content should be no more than 220mg. If you need to restrict your intake on medical grounds, you should be using low-salt or unsalted versions.

4.  Fibre

Aim for foods that have 5g of fibre per serving or at least 1g of fibre for every 10g of carbohydrate.

5.  Stay away from added sugar

No matter what it’s called, sugar contains almost no nutrients other than pure carbohydrate. A heavy sugar intake fills you up with empty calories, keeps you from eating healthy foods and stresses your body’s ability to maintain a healthy blood sugar level. Steer clear of foods that have sugar, honey, molasses, corn syrup, fructose – or which use other names such as agave nectar, brown sugar, cane sugar, dextrose, maltose, fruit juice concentrate and glucose.

Share This Tweet This Email To Friend
Related Articles
tanya-bartoli
It wasn't until she was on maternity leave that Tanya…
Read more
5_gold_stars
Health Ministers have agreed to a five-star food labelling system…
Read more
willunga_farmers_market
Promising "delicious meals" for life takes planning, time and commitment…
Read more
birscher_muesli
These nutritional powerhouses are quick and convenient to help breastfeeding…
Read more
Cry babies

Dry your eyes!
The newest additions are on their way from the Babies who cry real tears!

Shipping-containers-freight-wallpaper-preview

Latest Tech Used In Shipping Containers
Read how the shipping industry has revolutionised

Motherpedia cover-2

Win 1 set of a 4-book hardcover illustrated boxed set
Barbara Murray’s new 4-book Sound Stories is perfect for parents and educators and could assist with NAPLAN results

Motherpedia cover (4)

Where to celebrate Oktoberfest Australia
Get ready for this celebration!

Motherpedia cover-4

A Fortnight of Foodie Experiences at East Village
A taste of East Village. What's in it for me?

Globber my too fix up cover

We Try: Globber My TOO Fix Up
A scooter that grows with your child

Throw a winning cricket pitch

3 Steps to a Winning Backyard Cricket Pitch
Ex-Adelaide Oval legend curator Les Burdett shares his tips for getting your backyard cricket pitch test match ready this summer

A bike that follows your kids life cycle - motherpedia - cover

A Bike That Follows Your Kids Life Cycle
Check out the Bunzi 2-in-1 gradual balance bike!

Moonlight lifestyle

Moonlight Cinema to bring…
Moonlight Cinema announces brand new Western Sydney venue

Screen shot 2019-11-26 at 8.29.12 am

Your Magical Christmas Wonderland…
Adventure park is about to light up the night sky with its "Christmas Festival of Lights"

Screen shot 2019-11-21 at 11.11.36 am

The Preston Market Gets…
It's time to feel pumped up for the holiday season!

Bruno-kelzer-zqzuigxcvrq-unsplash

Bunnings team members get…
Help raise funds by buying a snag or donating at your local store.