What to look for on a food label.
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- Deirdre Thornton
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1 What to look for on a food label.
2 What to look for on a food label. What is in the product / ingredients They are listed in order of weight with the first ingredient listed being that of the highest quantity. If water is the first ingredient listed, this is the main ingredient. A chicken product (e.g. chicken nuggets) may contain meat from other sources too! This includes any additives used. Energy provided by the product in kj(kilojoules) kcal (kilocalories): The higher the calories, the more energy dense the food, so choose the product with the least calories. Carbohydrate includes both sugars starch. The figure given for sugars includes both added sugar natural sugars (e.g lactose in milk fructose in fruit) The Fat figure tells you how much fat is in the product. Saturated fat (bad fat) unsaturated fat (good fat). Dietary target for fibre is 18g per day far more than most of us eat. Most sodium in food is from salt. Should eat less than 2.5g sodium (6g salt)per day (1 teaspoon).
3 How much is too much? Nutrient Men Women Daily Daily requirements requirements Fat (total) 95g 70g Of which saturates 30g 20g Sugar 120g 90g Salt (sodium) 6g (2.8g salt) 6g (2.8g salt) Reading labels: Is this a healthy buy? Example: What is high per 100g What is medium per 100g What is low per 100g Sugars Fat Saturated fat over 15g between 5g 15g 5g below over 20g between 3g 20g 3g below over 5g between 1.5g 5g 1.5g below Salt over 1.5g between 0.3g 1.5g 0.3g below Nutrition information: Typical values (Cooked as per instructions) Per FLAN Per 100g Energy 1462KJ 975KJ 351 kcal 234kcal Protein 9.0g 6.0g Carbohydrate 28.2g 18.8g Of which sugars 3.0g 2.0g Of which starch 25.2g 16.8g Fat 23.3g 14.9g Of which saturates 7.6g 5.19g Of which mono-unsaturates 10.9g 7.3g Of which polyunsaturates 2.7g 1.8g Fibre 1.6g 1.1g Sodium 0.6g 0.4g Per FLAN 351KCAL 23.3g FAT Figures are based on average adults. Note your daily requirements may be less if you are trying to lose weight. Guideline daily amounts Each day Women Men KCALS FAT 70g 95g Official government figures for average adults
4 Learning from the labels. Nutrition claims, what do they mean? Examples of high sugar foods: Diluted blackcurrent drink 40g sugar Cola 35g sugar Fruit yoghurt 26g sugar Low fat: Less than 5% fat per 100g or 100ml of food. Reduced fat, sugar or salt: Must contain 25% less than the regular product. This can be misleading because a bag of crisps is already high in fat. Half fat: At least 50% less fat than the regular product. Virtually fat free: Less than 0.3% fat. Examples of high fat foods: Cornish pastie (180g portion) 37g fat Pork pie (75g portion) 20.5g fat No added sugar: No extra sugar added to the food product but it may still contain a lot of natural sugar e.g. fructose in fruit juice. No added salt: No extra salt added to the food product. Reduced salt: At least 33% less salt than the stard product. Reduced or low energy: Means that the food contains at least 25% less energy per 100g / 100ml compared to a regular product or that the food contains less than 40Kcals / 167Kj per 100g / 100ml product. High in fibre: At least 6% fibre. Examples of high salt foods: Instant noodle snack (89g) 3.75g salt Small tin of baked beans 1.75g salt 1 chicken nugget 0.25g salt RDA: Recommended Daily Amount refers to the amount of nutrient that is enough, or more than enough for 97% of the population. A source of XX (Vitamin or mineral): This means that the quantity of the food that can reasonably be expected to be consumed in one day must contain at least one sixth of the RDA of that particular vitamin or mineral. Rich in xx: This can only be used where the quantity of food can be reasonably expected to be consumed in one day provides at least half of the RDA for that particular vitamin or mineral.
5 Ingredients in disguise: Fat Sugar Fibre Sodium Buying healthy guide: Step1: Go for the least calories. Saturated Animal fat / oil Margarine Butter Fat Coconut oil Vegetable Shortening Palm oil Dripping Hydrogenated fat Ghee Polyunsaturated Soya bean oil Safflower oil Sunflower oil Corn oil Monounsaturated Olive oil Rapeseed oil Peanut oil Sucrose Maltose Lactose Fructose Glucose Glucose Syrup Mannitol Brown sugar Corn syrup Dextrose Molasses Raw sugar Malt extract Golden syrup Invert sugar Honey Whole wheat Wheat germ Wholegrain Wheat meal Wheat bran Rye bran Rolled oats Barley Kibbled wheat Oat bran Rice bran Bran Also found in many plant foods such as fruits, nuts, seeds, dried fruits, pulses beans, peas, vegetables, salad vegetables. Salt Monosodium glutamate (MSG) Rock salt Sea salt All substances containing sodium e.g Brine If two foods have same calories: Step 2: Go for least fat content, try to avoid the saturated fats. Step 3: Go for least sugar content most starch, vitamins minerals.
6 Facts about fibre, fats, salt, sugar alcohol: Fats: Fats intake is important to watch because fat contains more calories per gram than every other food. Sugar: Sugar contains calories no other nutrients. Protein Carbohydrate Fat Alcohol 4 calories per gram 3.75 calories per gram 9 calories per gram 7 calories per gram Tip: Try to remove a sweet tooth by reducing sweet foods, replacing with fruit. Not all fats are bad for you, some fats help to reduce cholesterol in the blood. Recommended daily fat allowance: Women = up to 70g fat daily (this is the upper limit) Men = up to 95g fat daily (this is the upper limit) Bad Fats: Saturated fats: Trans fats or hydrogenated fats: in cream, cheese, milk, pastries, biscuits, crisps, meat pies, deep fried food, lard, butter, coconut oil palm oil. in spreads, cooking fats, cakes, biscuits, ready meals. Good Fats: Best ones: unsaturated fats. Polyunsaturated: in oily fish, walnuts. Monounsaturated: olive oil, rapeseed oil almond nuts, avocados. Tip: Replace butter with mono unsaturated margarine reduce quantity used. Try to reduce overall fat. Salt: Sodium is part of salt. To convert sodium to salt multiply grams of sodium by 2.5 to get salt content. Too much salt is linked with high blood pressure, heart disease strokes. It is recommended to have no more than 6g salt per day (1 teaspoon). Choose products that contain g per 100g. Tip: Avoid cooking with salt, use herbs, spices ground pepper for flavour instead. Other names for salt are sea salt, rock salt, garlic salt mineral salt. Don t swap to low salt (potassium chloride) as it contains potassium too much can be harmful for some people.
7 Alcohol: Pure alcohol contains nearly as many calories (per gram) as fat does. Regular alcohol intake can easily push up your overall calorie intake. Use low-calorie / diet mixers to reduce your calorie intake further If tying to lose weight have no more than 1-2 units a day. Fibre: Fibre fills you up, aids digestion helps prevent constipation, piles bowel problems. Recommend 18g of fibre per day. Most people are not eating enough. Choose products with more than 3g per 100g. Estimated units: Drink Volume Units Calories Lager 1 pint Budweiser 330ml bottle Dry White Wine 125ml (8%) 1 75 Sweet White wine 125ml (8%) 1 95 Gin/ rum/ vodka/ whisky 25ml (40%) 1 55
8 Shopping tips......to help you stick to a healthy diet it is important to plan your shopping trips. Try not to shop on an empty stomach. You will be tempted to buy more than you intended probably the wrong types of food. Prepare a shopping list (with meal ideas in mind) stick to the list! Stay away from the aisles with foods you want to avoid. Read the food labels. Look out for products which carry a healthy eating logo. Avoid buying more food than you need at any time if you don t buy it, you can t eat it! Look out for meats that already have the fat trimmed chicken without skin (or trim it off at home before you cook). If buying a ready meal look for the one that is lower in fat buy extra vegetables or salad to serve with it to make balanced meal. Aim for less than 10g of fat the whole meal.
9 For further information visit our website This document will be made available upon request in large print, braille or audiotape.
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