How to read food labels to make informed nutritional choices

Team AckoJan 17, 2024

When it comes to making healthy nutritional choices, it’s important to understand what you’re eating. Reading food labels is one of the best ways to learn about what’s in the food you’re thinking of purchasing or consuming. Here, we’ll explain how to read food labels, so you can feel confident in your choice of food.

Contents

• Tips for Reading Food Labels
• Nutrition Facts Labels – Things You Should Know
• Ingredients List
• Nutritional Claims 
• Serving Size
• Conclusion
• Frequently Asked Questions (FAQs)

Tips for Reading Food Labels

When it comes to reading food labels, it’s important to be aware of the following tips:

• Calorie content: Calories are used to measure the amount of energy a food provides. Those who keep track of their calorie intake should be aware of the calorie content of each food item they consume.

• Nutrition facts: Nutrition facts provide basic nutritional information about a food item in a set format.

• Ingredients list: This is a list of all the ingredients in the food item from highest to lowest in terms of quantity.

• Nutritional claims: Some labels may claim to contain a certain amount of vitamins or minerals. Be sure to double-check the ingredients list to make sure these claims are accurate.

• Trans fats: Trans fats are generally unhealthy, and should be avoided where possible. If a label claims to contain no trans fats, check the ingredients list to make sure it’s true.

• Serving size: Pay attention to the serving size and adjust your portion size accordingly.

Nutrition Facts Labels – Things You Should Know

Nutrition facts labels, which are often found on the back of food packages, provide basic nutritional information in a set format. When reading food labels, you should know the following:

• The total amount of energy in one serving of the food item. It is usually expressed in kilocalories (kcal).

• The total amount of protein, in grams, contained in one serving of the food item.

• The total amount of fat, in grams, contained in one serving of the food item.

• The unhealthy fats which are best avoided.

• The total amount of carbohydrates, in grams, contained in one serving of the food item.

• The total amount of dietary fibre, in grams, contained in one serving of the food item.

• The total amount of sugar, in grams, contained in one serving of the food item.

• Information on vitamins and minerals such as calcium, iron, etc. 

Note: The contents of this section may vary depending on the food item.

Ingredients List

Ingredients lists are also important to read on food labels as it will tell you exactly what is included in the product. It is usually located at the end of the label and should be checked out for the following:

• These are added to food to extend its shelf life, but may not always be healthy.

• Many food products contain sugar or artificial sweeteners. Read the ingredients list carefully to make sure the product doesn’t contain more sugar than necessary.

• Many food products contain artificial flavours or colours which may not be healthy.

• It’s important to avoid any food items which contain chemical names.

Nutritional Claims 

Some food products may make nutritional claims such as “low fat” or “high in fibre”. However, it’s important to double-check these claims against the actual ingredients list, and nutrition facts label to make sure they are accurate.

Serving Size

Serving size is also important when it comes to reading food labels. It is typically expressed in grams or millilitres, and will give you an indication of the amount of food you should be consuming. Following the recommended serving size is important to ensure you don’t consume too much of any one food item.

Conclusion

In conclusion, it’s important to be aware of the basics of reading food labels in order to make informed nutritional choices. Paying attention to calories, nutritional facts, ingredients list, nutritional claims, trans fats and serving size is essential for those who wish to maintain a healthy diet.

Frequently Asked Questions (FAQs)

Here are some common questions about how to read food labels to make informed nutritional choices

What is a nutrition facts label?

A nutrition facts label is a set format that provides basic nutritional information about a food product. It typically includes information on calories, protein, total fat, saturated and trans fats, carbohydrates, fibre, sugar and vitamins and minerals.

How do I know if a food item contains unhealthy trans fats?

If a food label claims to contain no trans fats, check the ingredients list to make sure it’s true. If trans fats are listed, it means the food item contains unhealthy trans fats and should be avoided where possible.

How can I tell if a food product contains a lot of sugar?

Check the ingredients list for added sugars, such as sucrose, glucose and fructose. You can also check the total amount of sugar listed on the nutrition facts label.

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