How to understand Nutritional information and ingredients

Contents listed on food labels

Food makers are required to be truthful on their labeling.

Merely the components that are present in the food may be included on the label. For instance, strawberries are a necessity for strawberry yoghurt.

If an ingredient is listed in the food’s name or is highlighted on the package, the amount must also be listed on the label. This data is listed in the ingredient list and is expressed as a percentage, for as “strawberries (20%).”

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All ingredients (including additional water) must be given in weight order, starting with the lowest weight. The component that is mentioned first is the one that was most prevalent at the time the product was made. Therefore, if sugar appears first, it indicates that sugar is the primary ingredient and that the product most likely contains a lot of sugar. The item that was last on the list had the least amount of it.

Panels with nutritional information

Seven dietary components are listed on all nutrition information panels: energy (kilojoules), protein, total fat, saturated fat, total carbs, sugars, and salt. Manufacturers may also choose to add calcium and fiber, among other nutrients.

Making the healthiest decision is made easier when you compare the nutritional information on various food products. Reduced sugar, salt, saturated fat, and increased fiber are the healthiest options.

Look at the information on each product “per 100 g” or “per 100 ml” when comparing them, as opposed to the information “per serving.” You may compare the same item across all products in this way. Brands may have different serving sizes.

Avoidance tips for reading food labels include calories, fat, sugar, and salt

Energy

Kilojoules (kJ) is the unit of energy listed on the panel. Your body needs kilojoules, or energy, from fats, proteins, and carbs to function and carry out everyday tasks. reduced energy often translates into reduced fat or sugar content, indicating that the item is a better option for the majority of individuals when comparing similar foods.

Sodium, sugar, and fat

Manufacturers may use multiple names for distinct ingredients in their products, such as fat, sugar, or salt. This implies that certain food ingredients may appear to be “hidden” on the ingredient list. Although these ingredients may go by different labels, food that has a high fat, sugar, or salt level is often less healthful.

Vegetable oils and fats, hydrogenated oils, full cream milk powder, eggs, coconut, palm oil, copha, cream, dripping, lard, mayonnaise, sour cream, beef fat, butter, shortening, and mono-, di-, and triglycerides are some examples of fat.

Brown sugar, corn syrup, dextrose, fructose, glucose, golden syrup, honey, fruit juice concentrate, fruit syrup, lactose, malt, maltose, mannitol, maple syrup, molasses, monosaccharides, raw sugar, sorbitol, or xylitol are some examples of sugar names.

The following products may include sodium: rock salt, sea salt, sodium bicarbonate, sodium metabisulphite, sodium nitrate, meat or yeast extract, booster, celery salt, garlic salt, onion salt, baking powder, baking soda, and sodium nitrate.

Additives in food

Food additives are found in many foods. The use of food additives in foods and the labeling of food items are governed by stringent regulations. All food additives, such as thickener, must be listed on the ingredient list for the majority of packaged goods (1442). If an ingredient, like wheat thickener, is based on a possible allergy, it must be disclosed on the label (1442).

Verifying nutrition and health claims twice

Nutritional statements, such as “low-fat” on the front of a bag of chips, can be deceptive and confusing when they appear on food packaging or in food advertisements. Even while nutrition claims may catch your eye, it’s a good idea to read the nutrition information panel.

The following should be kept in mind about typical nutrition and health claims:

devoid of cholesterol: A product may be completely devoid of cholesterol but still include fat.

Fat-free: A product must have less than 0.15% fat in order for a producer to make this claim.

Lite or light might simply refer to the food’s flavor, texture, or color being light. It is nevertheless advisable to review the nutrition information panel’s fat content.

Organic or certified organic: Products can be certified as organic by a number of private organizations. While all organizations need to adhere to national standards, there are differences in the certification criteria across them.

Oven baked, not fried: some foods may nevertheless have been sprayed or covered with grease prior to cooking, which contributes to their high fat content. It is advisable to measure the fat content.

At least 25% less fat or salt than the original product is required for a product to be claimed to have reduced fat or salt content. It does not imply that it is less fattening or salted than a comparable product.

If a product is labeled as “sugar free” or “no added sugar,” it implies it doesn’t include any added sugar other than sucrose, or table sugar. It could still include a lot of fat, salt, or calories.