How To Read Food Labels

It is a sad fact that although we live in a time where consumers are provided with the most information ever on food labels, all this has done is lead to a more confused situation for many shoppers. Unfortunately many people have no idea what the labels mean and what effect consuming that item will have on their health. The nutritional information is meant to assist you to make a more informed food choice, which can lead to improved health and well-being.

By law, labels on all packaged food must contain at least the following information: -Name of food; -Name and business address of the manufacturer or importer; -Country of origin of the food; -A list of ingredients listed from greatest to smallest by weight (including added water) noting the percentage of the key ingredient or component of the food; -Warnings about the presence of major allergens in foods, however small the amount; -Nutrition information panel; -A use-by-date (if a food must be consumed before a certain date for health and safety reasons, such as infant formula) or a best before date (if shelf life is less than two years). Exception - bread can be labelled with a - baked on - date if shelf life is less than seven days.

Nutrition information panels also provide information on the levels of: saturated fats and total fat; protein; energy (kilojoules); sugars (includes added sugar that is naturally present) and total carbohydrate; and sodium (salt). Some panels now also contain a recommended daily intake of these elements (RDI).

The main foods, food ingredients or components of an ingredient that can cause severe adverse reactions such as peanuts or other nuts, seafood, fish, milk, gluten, eggs and soybeans must be declared on the label, however small the amount. This declaration is usually in the ingredients list.

It pays to check labels thoroughly, particularly to pick up some of the traps people fall into. Most fat-free claims on labels are for products high in sugar, because they need to get the taste in somewhere. No sugar added products do not mean no sugar at all; they probably have more than enough already!

Being informed and making the right choices ultimately leads to a healthier life.