Understanding food labels

Let’s talk about food labels! Knowing how to read them can really help you make healthier choices, especially if you’re on a weight loss journey.

• Compare Options: Makes it easier to pick the healthier choice between similar products.
• Check Energy: You can figure out if a food is worth the energy it gives you.
• Know What’s in Your Food: You’ll find out exactly what ingredients are in what you’re eating.

When you’re shopping, keep an eye on two main things: the Nutrition Information Panel and the Ingredients List.

Nutrition Information Panel

This panel has two columns: “per serve” and “per 100g.” The “per 100g” section is great for comparing products and figuring out which one is healthier.

Here are some tips to keep in mind:

• Total Fat: Aim for less than 10g per 100g.
• Saturated Fat: Look for options with less than 2g per 100g
• Trans Fat: Try to keep it under 1g per 100g.
• Sugar: Go for less than 15g per 100g
• Fibre: More than 5g per 100g is a win!
• Sodium: Try to limit anything over 400mg per 100g.

Ingredient List

This tells you what’s actually in the food, listed from most to least by weight. If you spot saturated fat, sugar, or salt in the top three ingredients, consider choosing a different product.

 Tip: Always read the nutrition labels to determine if the food is a healthy choice for you, don’t just trust the claims on the front of the package.

Want more tips on reading food labels? Check out the video from our dietitian at Western Sydney Diabetes