Introduction

Reading food labels can feel confusing, especially if you're working on improving your health or exploring new food options. With a little know-how, you can feel more confident in choosing foods that support your goals.This guide will help you read food labels more effectively, focusing on ingredient lists, hidden sugars, and nutritional values.

The ingredients list: What to look for

• Order matters: Ingredients are listed by quantity, so the first ones make up most of the product.
• Keep it simple: Shorter lists often mean fewer processed or artificial ingredients.
• Choose natural: Look for whole, familiar ingredients and avoid items you wouldn’t typically find in your kitchen.
• Watch out for additives: If it sounds like a chemical or is hard to pronounce, it’s likely a preservative or additive, suggesting higher processing.
• Example: While a protein bar may have additives, a handful of nuts offers protein and healthy fats in a natural form.

Identifying Added Sugars

Manufacturers often use various names for added sugars, making it tricky to spot them. Common names include:

• Sucrose
• High-fructose corn syrup
• Barley malt
• Dextrose
• Maltose
• Rice syrup
• Agave nectar
• Cane juice crystals

Natural vs. Added Sugars

• Natural sugars: Found in whole foods like fruit or dairy, these come with helpful nutrients like fibre, vitamins, and minerals that are good for your health.
• Added sugars: Found in processed foods, these provide sweetness but little additional nutrition, you should do your best to avoid.

Tip: Terms like “syrup” or names ending in “-ose” often signal added sugars.

• Example: An apple contains natural sugars, whereas sweet popcorn has added sugars. The apple also provides fiber, which aids digestion, while the sweet popcorn adds empty calories without significant nutritional benefits.

Nutritional Values: Decoding the Numbers

Understanding serving sizes

Check the serving size first. Nutritional information is based on a specific serving size, which might be smaller than what you eat.

• A packet of salted nuts might list nutrition per serving, but the packet could contain multiple servings (we often consume more than what one serving suggests).
• Example: If you eat the entire package, multiply the nutritional values (calories, fat, sugar, etc.) listed per serving by the total number of servings in the package.

Understanding the traffic light system and recommended daily intake

The traffic light system is a simple way to check fat, sugar, and salt levels:

• Green:  Low levels, a better everyday choice. Foods with green labels align with lower percentages of your daily recommended intake.
• Amber: Medium levels, fine in moderation. 
• Red: Higher levels, best eaten in smaller amounts.. 

These percentages help you understand how much a portion of the food contributes to your daily recommended intake of fat, saturated fat, sugar, and salt, making it easier to manage a balanced diet.

Tips for Reading Labels Effectively

• Compare products: Use labels to compare similar items and pick the one with better nutritional value.
• Be cautious with claims: Words like “light” or “low-fat” might not mean healthier—check the label for added sugar or salt.
• Look beyond calories: Focus not just on calories but on the quality of those calories. High-calorie foods can still be nutritious if they are packed with essential nutrients and come from whole food sources.
• Watch portions: Check the listed serving size and adjust based on how much you eat.
• Opt for whole foods:These often have more nutrients and fewer additives.

Summary

Food labels don’t have to be complicated. By focusing on simple ingredients, recognising added sugars, and using tools like the traffic light system, you can make choices that support your health and goals. Whether you’re planning meals or trying new foods, these small changes can help you feel more in control of your diet. Remember, every step forward counts—and you don’t have to do it perfectly to make progress.