Learning to read food labels is one of the most valuable skills when trying to make healthier choices. Food labels contain critical information about the nutritional content, ingredients, and health claims of packaged food items, allowing you to make informed decisions that support a balanced diet. Here’s a deeper look into understanding and making the best choices for your health with a guide to food labels.
1. Navigating the Nutrition Information Panel
When looking at a food product’s label, one of the first sections to examine is the Nutritional Information Panel. Typically located on the back or side of the package, this panel provides information about the nutrient content, including calories, macronutrients (carbohydrates, proteins, and fats), and micronutrients like vitamin D and vitamin C. Here’s a breakdown of what to look for:
- Calories (Energy): The number of calories tells you how much energy the food provides. If you’re monitoring your calorie intake, look for lower-calorie options, especially if the food is intended for a snack rather than a meal.
- Total Fats and Trans Fats: Aim to avoid foods with high levels of trans fats, as these have been linked to cardiovascular disease and other chronic diseases. Healthy fats from nuts or oils (e.g., olive oil) are generally better choices.
- Sugars: Check the amount of sugar, including added sugars like high-fructose corn syrup or table sugar. Foods high in sugars, especially processed foods, can contribute to spikes in blood sugar, so it’s wise to choose options with minimal added sugars.
- Fibre: Foods with more dietary fibre, like whole grains and fresh fruit, are generally healthier. Fibre supports digestion and helps maintain stable blood sugar levels.
- Protein: Protein content is essential for muscle growth and repair. If you’re looking for high-protein foods, check the nutrition facts table to compare similar products.
2. Understanding Ingredient Lists and Nutrition Claims
The ingredient list on a food package shows all the ingredients in descending order by weight, so the first few ingredients make up most of the product. For instance, if brown sugar or high-fructose corn syrup is listed among the first ingredients, it’s a sign the food is high in added sugars.
When evaluating ingredients, also look for healthier main ingredients, like whole grains and fresh fruits, rather than processed fillers or refined grains. Be mindful of nutrient content claims, such as “low-fat” or “high-protein,” which food manufacturers often use to market their products. Some claims are regulated by agencies, but not all labels are strictly monitored. The American Heart Association and British Heart Foundation recommend focusing on the actual nutritional content rather than relying on these claims alone.
3. Health Claims, Portion Sizes, and Serving Suggestions
In the grocery store, you’ll often see nutritional claims like “supports a healthy heart” or “fortified with vitamin D” prominently displayed on the principal display panel at the front of the pack. Although some of these claims have merit, they should be weighed alongside the full nutritional profile of the food. Health claims are sometimes misleading, suggesting that the product offers positive impacts on health without actually being a healthy choice overall.
Portion size is another critical factor. For example, a single serving of a beverage product might contain a high level of sugars and calories, yet the number of servings in the whole package could be two or three times as much as the single serving. Be mindful of the portion of the food listed, as it can influence the number of calories and grams of fat you’re consuming.
The percent daily value on labels gives an estimate of how much of each nutrient contributes to an average person’s daily intake. For instance, if a product’s label shows 20% of your daily value for dietary fibre, it’s a high-fibre choice.
4. Choosing Healthier Options with Ingredient Knowledge
When examining packaged foods, it’s helpful to compare ingredient information and nutrient content among similar products. Look for shorter ingredient lists with whole foods near the top of the list, avoiding items with excessive additives, preservatives, or artificial flavors.
- Whole Grains: Whole grain products, like whole wheat bread or brown rice, generally offer more fibre and nutrients than refined grains. They also contribute to a balanced diet and can help reduce the risk of heart disease.
- Fresh Produce: Whenever possible, choose fresh fruit and vegetables over processed snacks. Fresh fruits provide more vitamins and less added sugar compared to items like fruit juice or dried fruit, which often contain added sugars.
- Avoiding Trans Fats: Many processed snacks contain trans fats, which are harmful to cardiovascular health. Choose products labeled as “trans fat-free” or foods with healthy fats like nuts or avocados.
5. Key Symbols and Traffic Light Labelling
In some countries, food labels include traffic lights to provide a quick guide to nutrition. Green represents a healthier option, yellow is moderate, and red signals higher levels of certain nutrients like sugars, fats, or salt. This front-of-pack labelling is commonly used in the UK and helps consumers make better food choices at a glance. It is worth exploring a guide to food labels in different countries if you’re planning a holiday.
- Free-Range: Labels such as “free-range” on dairy products or eggs signify that the animals were not kept in cages, a positive consideration for animal welfare and potentially a more ethical food choice.
- Use-By Dates: While use-by dates indicate food safety, “best before” dates primarily indicate quality. Checking these dates can help you select the freshest items, particularly in pre-packed foods.
- Country of Origin: Some consumers prefer local foods, which may support local economies and potentially offer fresher produce.
6. Special Considerations for a Healthy Diet
Nutritional labels are designed to help you meet dietary guidelines and make better food choices for a healthier diet. Here are some additional tips for navigating labels in line with health goals:
- Reduced Calorie Intake: If you’re aiming to reduce your calorie intake, compare the number of calories and the amounts of fats listed in similar foods.
- High Fibre and Whole Grains: Opt for foods high in dietary fibre and with whole grains as main ingredients. These are more filling and beneficial for heart health.
- Low Sugar and Salt: Check the amounts of sugars and salt in packaged foods to reduce your risk of chronic diseases like high blood pressure and diabetes.
For those with specific health goals or dietary restrictions, a registered charity like the British Heart Foundation or dietary guidelines provided by organizations such as the NHS can offer resources to support heart-healthy and balanced food choices.
Empowered Food Choices
Understanding food labels can be an empowering tool to make healthier choices for yourself and your family. I hope this guide to food labels has been useful. By focusing on whole ingredients, portion sizes, and amount of energy in food products, you can enjoy a nutritious, balanced diet that meets your unique health needs. Use these tips next time you’re in the grocery store to navigate labels, assess nutrition facts, and find the best options for a healthy lifestyle.