decoding nutrition labels
Reading nutritional labels is an essential skill for making informed choices about the food you consume. Nutrition labels provide information about the nutrient content of a product, including calories, macronutrients (such as carbohydrates, fats, and protein), vitamins, minerals, and other important details.
3 Simple Questions I ask myself when I choose a food
How much daily added sugar is in one serving?
Is there a high protein content?
What ingredients are actually in the product?
What is Most Important to Look at On a Nutrition Label
A short ingredient list looking for minimal ingredients
Fiber content versus net carbohydrates
Higher protein versus added sugar
The percent daily value
Check the serving size
The serving size is at the top of the label and represents the recommended portion for one person. All the nutrient information on the label is based on this serving size. Note the individual serving size and the per 100 gm.
Be aware, the ‘serve’ used in the ‘per serve’ column is determined by the manufacturer, so it’s not necessarily realistic and may be completely different from what you would classify as a serve. Often a very small serve size will be given so that the product appears to have fewer calories and less fat,sugar etc. For example, the one ‘serve’ suggested on a cereal packet is unlikely to be what you would actually have as a serve.
Calories
Next, you'll see the number of calories per serving. This tells you how much energy you'll get from consuming one serving of the product. It’s important to know that “low calorie” often means it has artificial sweeteners, which are not the healthiest choice either.
Macronutrients
Total Fat: This section lists the total amount of fat per serving, including subcategories like saturated and trans fats. Aim to limit your intake of saturated fats and avoid trans fats as much as you can. They raise your bad cholesterol levels while decreasing your good cholesterol levels. The small amount that occurs naturally in some dairy and meat products doesn’t have the same negative effect as the hydrogenated trans fat in processed foods.
Cholesterol and Sodium: These are usually listed next, with the recommended daily intake percentages. High levels of cholesterol and sodium may not be suitable for certain dietary restrictions.
Carbohydrates: These are broken down on the nutrition panel. There are simple carbohydrates that are found in sugars and starches and then there are complex carbohydrates that are found in fiber. This is important when looking at the total carbohydrates to distinguish the two. Net carbs represent the starches and sugars in food after fiber contents have been subtracted (Total Carbohydrates – Fiber = Net Carbs).
Fiber is important for digestion and gut health while keeping you feeling fuller for longer, while simple sugars are not so much. For more information of the importance of fibre, have a read here.
Net carbs account for carbs that get digested as sugar and affect your blood glucose. Sugars are especially important to note. Excessive sugar consumption should be limited. An easy way to think about the amount of sugar in a product is that 4 gm = 1 teaspoon. The World Health Organisation (WHO) suggests that we not exceed 6 teaspoons of free (added) sugars per day. This will read as ‘added sugar’ on the nutrition label. For more information about carbohydrates, have a read of my carb blog.
Protein: Look for products with state a higher protein content than added sugar. Especially if it is a snack food that you are looking to keep you satisfied between meals. Excess sugar is often added to products to make them taste more appealing, especially when stated as “low-fat”. Keep an eye out for sugar masked with different names: dextrose, glucose, sucrose, maltodextrin, corn syrup, or high fructose corn syrup. The label will show the amount of protein in one serving.
Vitamins and Minerals
Nutritional labels may list the percentages of specific vitamins and minerals, such as Vitamin D, Calcium, Iron, and Potassium, relative to the recommended daily intake. Use these percentages to assess how much the product contributes to your daily nutrient needs.
Daily Values (DV)
These percentages are based on a 2,000-calorie-per-day diet and can help you gauge the relative contribution of one serving of the product to your daily nutrient intake. Keep in mind that your specific daily needs may vary, depending on factors like age, gender, and activity level.
% Daily Value (%DV)
This section shows the percentage of each nutrient provided by one serving in relation to the recommended daily intake.
Ingredient List
Below the nutritional label, you'll find an ingredient list. Ingredients are typically listed in descending order by weight, so the first ingredient is the most abundant in the product. This section can help you identify any allergens or ingredients you want to avoid.
Additional Information
Some labels provide other details, such as allergen warnings (e.g., "Contains: milk, soy") or nutrient claims (e.g., "low fat" or "high in fiber").
It is also important to be aware that health claims on the front of the package are often misleading. For example, “organic” does not mean it is healthy, “all-natural” means nothing as there is no strict definition to that claim, and “low calorie” usually means an artificial sweetener has been added, research shows this is potentially more detrimental than too much real sugar. “Low fat” can often mean that extra sugar has been added, for shelf stability and taste value.
What to do with the information
When reading nutritional labels, it's essential to consider your specific dietary needs and goals. You can use the information to make healthier choices by comparing products, monitoring your intake of certain nutrients, and understanding the ingredients in the food you consume. Additionally, paying attention to portion sizes is crucial, as the nutritional values are based on the specified serving size.
Read my anti-inflammatory eating pattern blog for more information on serving sizes.
Easy Take home message
Look for REAL ingredients, minimal numbers, and low sugar content.
