Do you know what you eat

Do you know what you eat? Do you buy everything you see on the shelves? Have you read the food labels and nutritional information panels on the packages of food?

This article will highlight the significance of reading the back of the food package.

In summary,

A food label states:

• what ingredients and/or additives are in the food product
• nutritional information about the food
• the manufacturer instructions

Ingredients on Food Labels

Food manufacturers in countries such as Australia are required to list the amount of each ingredient in their products. For instance, cocoa (55%).

The ingredients are listed in descending weight order, including the added water. The first ingredient on the list is the one that is used the most during the manufacturing process. If sugar is listed first, it indicates that the product contains a lot of sugar. The same is true for the final ingredient. It is the smallest amount in the product.

Manufacturers may use different names for the same category. The following list is not exhaustive.

Food Additives

Most foods contain food additives. Food additives are substances that are added to food in order to improve its quality or flavour. 

Wheat thickeners (1442), artificial colours (102), preservatives (200), and flavour enhancers are the most common food additives.

To learn more about the food additives list, visit an alphabetical and a numbered food additives list

Information on Food Allergies

Peanuts, tree nuts, shellfish, fish, cow’s milk, eggs, soybeans, sesame and wheat are the most common foods that cause 90% of food allergies. No matter how small the amount, food manufacturers must list these ingredients on the package.

Nutritional Information Panel

All food products must list at least seven food components on their nutritional information panels.

• serving size
• energy
• protein
• fat
• carbohydrates
• sugars
• sodium
• dietary fibre (if applicable)

Lower saturated fat, lower sodium, less sugar and/or higher fibre are the healthiest options. When comparing two products, look at the ‘per 100 gm’ or ‘per 100 ml’ on each, not the ‘per serving’.

What should be on the labels?

Kilojoules are units of energy (kJ). Lower energy usually translates to lower fat, which is a healthier option. You want as little fat, sugar, and sodium as possible.

Healthy Claims

Attracted by ‘Low-Fat’ or ‘Sugar-Free’?

Manufacturers are free to make a variety of health claims. Are their products, however, as healthy as they claim? Examine the nutritional information panel for confirmation.

The facts are as follows:

• Fat-free products have a fat content of less than 0.15 percent
• Low-fat foods contain less than 0.15 percent fat
• Reduced salt contains at least 25% less salt than the original product.
• The term “sugar-free” or “no added sugar” refers to a product that is free of sucrose but may still contain natural sugar.

‘Use by’ or ‘Best Before’ Dates

The date indicates when the manufacturer advises that the food is either unsafe to consume or not good to consume. The words ‘produced on’ or ‘packed on’ indicate when a food product is made or packed.

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Edo app is a great tool that tells you what you are eating. The app index shows how healthy a food product is through a rating from 0 to 10. Try it out!