Food Labels…Learn what they mean….
The Heart Foundation recommends when you read the Nutrition Information Panel, you look for:
- Less than 600kJ per snack
- Less than 1.5g saturated fat per 100g
- Less than 1g per 100g of trans fats
- Less than 120mg per 100g sodium
- More than 3g per serve of fibre1
3. Secret ingredients
Another helpful feature on packaging is the ingredients list. The ingredients list on a label is similar to a recipe – it lists all the ingredients in that product in order of quantity. The ingredients at the top of the list are present in the greatest amount, while the last ingredient is present in the smallest amount. This means you can be sure that the ingredient listed first is the main ingredient found in the product. For example, if sugar is the first ingredient listed, you know the food is going to be mainly comprised of sugar.
Be careful when looking for fat, sugar and sodium in the ingredients list as these can be ‘hidden’ under different names or ‘secret ingredients’.
Also known as: honey, sucrose, maltose, lactose, fructose, dextrose, glucose, malt, glucose syrup, corn syrup, monosaccharides, xylitol, polysaccarides, manitol, sorbitol, ‘carbohydrates modified’, molasses, disaccharides
Also known as: Saturated – beef fat, butter fat, shortening, coconut, coconut oil, copha, cream, dripping, lard, mayonnaise, sour cream and palm oil Monounsaturated – Canola, olive oils, peanut oil, avocado, nuts Polyunsaturated – Seeds, sesame, sunflower, safflower, corn, soya bean, grape seed oils, margarines and fish oils
Also known as: salt, monosodium glutamate, meat extract, yeast extract, hydrolysed vegetable protein, meat protein, stock, vegetable salt, baking soda, baking powder.