How to Read Food Labels.

Have you ever wondered what all the information on the back of food packaging means? Keep reading to find out more...

Reading food labels can be confusing but if you take the time to understand how they are put together and what it all means then this can help you make healthier choices. These choices can help with weight management and can also sway you to look for the healthier alternative.

“As a rule, all ingredients must be listed in descending order by weight, including water.”

There are strict rules on what needs to be put onto a food label and these include information for people with food allergies, storage instructions and what additives have been included. The website eatforhealth.gov.au and head to the Eating Well tab and there you'll find a great fact sheet on how to navigate food labels and what they're all about.

One thing I found interesting was some of the different names for certain ingredients. I've listed some of them below:

• Sugar - sucrose, fructose, dextrose, maltose, glucose, lactose, molasses, syrup, malt extract, raw sugar, brown sugar, modified carbohydrates

• Salt - sodium, rock salt, onion salt, celery or garlic salt, vegetable salt, MSG, yeast extracts, booster, stock, baking soda, sodium bicarbonate

• Fat - oil, shortening, tallow, lard, dripping, cream, copha, milk solids, monoglycerides, diglycerides, butter, margarine

The ingredients of a product must be listed with the largest amount of ingredient being first to the smallest amount being last. So, if sugar is the first ingredient... you guessed it, the product's main ingredient is sugar. If it is again listed as one of the other names for sugar and is say third on the list, then the product is a high sugar product.

The nutritional panel is there to let you know what components make up the food you are about to consume. It helps you monitor how much saturated fat, salt, protein, energy, fibre, vitamins and minerals etc. the product has. This information is good to know if you are trying to eat less saturated fat for example and trying to manage your health.

I always love to look at ultra processed foods and their labels and see what wholefood alternative I can replace it with. I realise ultra processed foods are convenient and make for a quick and easy meal option when time is poor, they last longer in our pantry... but have a think about the nutrition value and all the benefits a wholefood diet has for your health and wellbeing. If you are selecting tinned varieties of veggies eg; corn, tomatoes, peas... make sure you choose the low or no salt version and no sugar added etc.

Have a look at the link above and next time your at the supermarket have a look around for those healthier alternatives.

Source: eatforhealth.gov.au