Food labels

Sure! Here’s a simplified version about food labels:

Understanding Food Labels

Nutrition labels can help you choose healthier foods by showing you the amount of fat, salt, and added sugars in products. Most packaged foods have these labels on the back or side of their packaging.

How to Use Nutrition Labels

1. Check the Label
   Look for the energy (in kilojoules and calories) and the amounts of fat, saturated fat, carbohydrates, sugars, protein, and salt. This information is usually given per 100 grams or 100 milliliters.

2. Identifying High and Low Levels
   Here’s a quick guide to know if a food is high or low in certain nutrients:

   • Total Fat:

     • High: more than 17.5g per 100g

     • Low: 3g or less per 100g

   • Saturated Fat:

     • High: more than 5g per 100g

     • Low: 1.5g or less per 100g

   • Sugars:

     • High: more than 22.5g per 100g

     • Low: 5g or less per 100g

   • Salt:

     • High: more than 1.5g per 100g

     • Low: 0.3g or less per 100g

3. If you want to cut down on saturated fat, for example, choose foods with 5g or less per 100g.

4. Front-of-Pack Labels
   Many products now have nutrition information on the front. This makes it easier to compare items quickly. Look for highlights on energy, fat, saturated fat, sugars, and salt.

5. Traffic Light System
   Some labels use color coding:

   • Red means high

   • Amber means medium

   • Green means low

6. Foods with mostly green labels are generally healthier. Foods with red should be eaten less often.

Reference Intakes

Labels may also show how a food fits into your daily nutrient needs. These are called reference intakes and provide guidelines on what you should aim for in your diet.

Ingredients List

Pre-packaged foods must list their ingredients, with allergens highlighted. Ingredients are listed by weight, so the first few items are the most important. If high-fat ingredients like cream or oil are listed first, the food is likely high in fat.

Shopping Tips

When shopping, if you have two similar products, check their nutrition labels. Look for those with more greens and ambers and fewer reds to make healthier choices.

This guide will help you understand food labels better!