Reading Australian Food Labels: A Guide to Making Informed Choices
In today's world, we're bombarded with a vast array of food products. Understanding what's actually in those products is crucial for maintaining a healthy lifestyle. Australian food labels are designed to provide this information, but deciphering them can feel like navigating a complex code. This guide will equip you with the knowledge to confidently read and interpret Australian food labels, empowering you to make informed choices about the food you consume.
1. Understanding Serving Sizes and Nutrient Information
The Nutrition Information Panel (NIP) is the cornerstone of any food label. It provides a breakdown of the key nutrients in the product. However, understanding how this information is presented is vital.
Serving Size vs. Package Size
The NIP presents nutritional information based on two key amounts: 'per serving' and 'per 100g' (or 'per 100mL' for liquids). The 'per serving' information is based on the manufacturer's suggested serving size. This is where things can get tricky. A single package might contain multiple servings, so it's crucial to check how many servings are in the entire package. If you consume the whole package, you'll need to multiply the 'per serving' values accordingly.
For example, a bag of chips might list the nutritional information per 28g serving. However, the bag itself might contain 5 servings. If you eat the whole bag, you're consuming five times the amount of calories, fat, sugar, and sodium listed per serving.
Key Nutrients to Focus On
The NIP lists a range of nutrients, but some are more important to pay attention to than others, depending on your health goals. Here are some key ones:
Energy (Kilojoules or Calories): This indicates the total energy the food provides. If you're managing your weight, pay attention to the kilojoule or calorie content.
Protein: Essential for building and repairing tissues. Look for foods with a higher protein content, especially if you're physically active.
Fat: The NIP breaks down fat into 'Total Fat,' 'Saturated Fat,' and sometimes 'Trans Fat' and 'Polyunsaturated Fat.' Focus on limiting saturated and trans fats, as they can negatively impact heart health. Unsaturated fats are generally considered healthier.
Carbohydrates: Similar to fat, carbohydrates are broken down into 'Total Carbohydrates' and 'Sugars.' Be mindful of the sugar content, as many processed foods contain added sugars.
Sugars: This refers to all sugars, both naturally occurring (like those in fruit) and added sugars. It's important to differentiate between the two, but the NIP doesn't always make this easy. We'll discuss identifying added sugars later.
Sodium: High sodium intake can contribute to high blood pressure. Aim to choose foods with lower sodium content.
Fibre: Important for digestive health and can help you feel full. Look for foods with a higher fibre content.
Understanding Percent Daily Intake (%DI)
Some labels include a '% Daily Intake' (%DI) column. This indicates the percentage of the recommended daily intake of a particular nutrient that one serving provides. While %DI can be helpful, it's important to remember that these values are based on an average adult diet of 8700kJ. Your individual needs may vary depending on your age, gender, activity level, and overall health.
2. Identifying Added Sugars and Unhealthy Fats
While the NIP provides valuable information, it doesn't always explicitly state whether sugars are naturally occurring or added, or what types of fats are present. Learning to identify these can significantly improve your food choices.
Spotting Added Sugars
Unfortunately, Australian food labels don't require manufacturers to list added sugars separately. To identify them, you need to scrutinise the ingredients list. Look for ingredients such as:
Sucrose (table sugar)
Glucose
Fructose
Maltose
Dextrose
Corn syrup
High-fructose corn syrup
Honey
Maple syrup
Agave nectar
Molasses
Remember that ingredients are listed in descending order by weight. So, if sugar or one of its aliases appears high on the list, the product likely contains a significant amount of added sugar. For more information about healthy eating habits, learn more about Healthyweightloss.
Recognising Unhealthy Fats
As mentioned earlier, limit your intake of saturated and trans fats. Saturated fats are commonly found in animal products like red meat, butter, and cheese, as well as some plant-based oils like coconut oil and palm oil. Trans fats are often found in processed foods and baked goods. While trans fats are now largely phased out of the Australian food supply, it's still worth checking the ingredients list for 'partially hydrogenated oils,' which indicate the presence of trans fats.
3. Decoding Health Claims and Endorsements
Food labels often feature health claims and endorsements designed to attract consumers. It's important to understand what these claims actually mean and whether they're backed by solid evidence.
Types of Health Claims
Australian food regulations allow for two main types of health claims:
General Level Health Claims: These refer to a nutrient or substance in a food and its effect on a health function. For example, 'Calcium is good for bones and teeth.' These claims must be supported by scientific evidence.
High Level Health Claims: These refer to a serious disease or biomarker of a serious disease. For example, 'Diets high in calcium may reduce the risk of osteoporosis.' These claims require pre-approval from Food Standards Australia New Zealand (FSANZ).
Be wary of vague or exaggerated claims that lack specific information. Look for claims that are clear, concise, and based on scientific evidence.
Understanding Endorsements
Some food products carry endorsements from reputable health organisations. These endorsements can provide assurance that the product meets certain nutritional criteria. However, it's still important to read the NIP and ingredients list to make your own informed decision. Consider what Healthyweightloss offers to help you better understand these endorsements.
4. Comparing Different Products
One of the most effective ways to use food labels is to compare similar products side-by-side. This allows you to identify healthier options based on their nutritional content.
Using the 'Per 100g' Column
When comparing products, focus on the 'per 100g' column in the NIP. This provides a standardised comparison, regardless of the serving size. For example, if you're comparing two different brands of breakfast cereal, compare the amount of sugar, fibre, and sodium per 100g to determine which is the healthier choice.
Prioritising Nutrients Based on Your Needs
When comparing products, prioritise the nutrients that are most important to you. If you're trying to reduce your sugar intake, focus on the sugar content. If you're looking to increase your fibre intake, focus on the fibre content. If you have specific dietary requirements or health concerns, consult with a healthcare professional or registered dietitian for personalised advice. Check out our frequently asked questions for more information.
5. Making Healthy Swaps
Once you're comfortable reading food labels, you can start using this knowledge to make healthier swaps in your diet. This involves replacing less nutritious foods with more nutritious alternatives.
Examples of Healthy Swaps
Here are some examples of healthy swaps you can make by reading food labels:
Swap sugary cereals for whole-grain cereals with lower sugar content and higher fibre content.
Swap sugary drinks for water, unsweetened tea, or sparkling water with a squeeze of lemon or lime.
Swap processed snacks like chips and biscuits for fresh fruits, vegetables, nuts, or seeds.
Swap white bread for whole-grain bread with higher fibre content.
- Swap full-fat dairy products for low-fat or non-fat alternatives.
By making small, gradual changes to your diet, you can significantly improve your overall health and well-being. Remember, reading food labels is a powerful tool that empowers you to take control of your health and make informed choices about the food you consume. For support in achieving your health goals, consider our services. Understanding food labels is a continuous learning process, so keep practicing and stay informed!