In today’s fast-paced world, making healthy food choices can feel overwhelming. Food product labels, packed with vital information, often appear complex and confusing. But what if you could easily understand these labels and use them to empower your dietary decisions?
This comprehensive guide breaks down the most common terms and sections you’ll find on food packaging. We will equip you with the knowledge to decode nutritional information, interpret expiry dates, and identify misleading claims. Prepare to become a more informed consumer, making smarter and healthier choices for yourself and your family.
Table of Contents
- Understanding Expiry Dates
- Deciphering Health and Nutritional Claims
- Understanding Ingredient Lists
- Navigating Nutritional Information Panels
- Conclusion
Understanding Expiry Dates
Food labels feature various date markings, each with a distinct meaning. Knowing the difference between them is crucial for both food safety and minimizing waste.
“Use By” Dates
“Use By” dates typically appear on foods that spoil quickly, like smoked fish or ready-to-eat salads. These dates relate directly to food safety. You should never consume a product past its “Use By” date, even if it looks and smells fine, as doing so could pose a health risk.
For a “Use By” date to remain valid, you must strictly follow the storage instructions, such as “keep refrigerated.” Ignoring these instructions can cause food to spoil faster, increasing your risk of food poisoning.
Once you open a food product with a “Use By” date, follow any specific instructions like “consume within three days of opening.” Freezing certain foods can extend their usability beyond the “Use By” date, but always adhere to freezing and thawing instructions, such as “cook from frozen” or “thaw thoroughly before use and consume within 24 hours.”
Remember, if the “Use By” date is tomorrow, you must use the food by the end of tomorrow, regardless of when you opened it or if the label says “consume within a week of opening.”
“Best Before” Dates
“Best Before” dates relate to food quality, not safety. You’ll find them on a wide range of frozen, dried, canned, and other foods. After this date, the food may start to lose its optimal flavor, texture, or nutritional value, but it won’t necessarily be harmful to eat.
Similar to “Use By” dates, the accuracy of a “Best Before” date depends on proper storage. Always store foods according to the label’s instructions, such as “store in a cool, dry place” or “refrigerate after opening.”
For example, you can often consume eggs a day or two past their “Best Before” date if you cook them thoroughly until the whites and yolks are solid. This also applies when using eggs in fully cooked dishes like cakes.
Cooking eggs until solid eliminates bacteria like Salmonella. However, vulnerable groups, including infants, young children, the elderly, pregnant women, and those with weakened immune systems, should only consume thoroughly cooked eggs.
“Display Until” and “Sell By” Dates
Labels often feature “Display Until” or “Sell By” dates near or alongside “Best Before” or “Use By” dates. These instructions are for retailers to manage stock and ensure product freshness on shelves. As a consumer, the “Use By” and “Best Before” dates are the crucial ones to pay attention to.
Deciphering Health and Nutritional Claims
Food packaging frequently carries health claims, such as “helps maintain a healthy heart” or “aids digestion.” Strict regulations are in place to prevent misleading claims.
Health Claims
Any claims regarding a food’s nutritional or health benefits must be backed by scientific evidence. General health claims, like “healthy” or “good for you,” are permissible if accompanied by approved evidence explaining why the food is considered “healthy.”
However, food labels are legally prohibited from claiming that a product can treat, prevent, or cure any disease or medical condition. Such claims are reserved exclusively for licensed medicinal products.
“Light” or “Reduced”
When a food product claims to be “light” or “reduced,” it must meet specific criteria. This generally means the product contains at least 30% less of one key value, such as calories or fat, compared to the standard version.
The label must clearly specify what has been reduced and by how much, for example, “Light: 30% less fat.” To truly compare products, carefully examine the nutritional panel and compare the “per 100g” or “per 100ml” information.
You might be surprised by subtle differences. A “light” or “reduced” version from one brand of potato chips, for instance, could contain the same amount of fat and calories as the standard version from another brand. Even seemingly innocent “low-fat” biscuits can sometimes pack more calories than you expect, so always check the nutritional information carefully.
“Low Fat”
A food can only be labeled “low fat” if it contains no more than 3 grams of fat per 100 grams for solids, or 1.5 grams of fat per 100 milliliters for liquids (with an exception of 1.8 grams of fat per 100 ml for semi-skimmed milk).
“No Added Sugar” or “Unsweetened”
The terms “no added sugar” or “unsweetened” refer to sugars or sweeteners added as ingredients. It does not mean the food is entirely sugar-free. Food products naturally contain sugars from ingredients like fruit or milk.
No Added Sugar
This term typically means the food product did not have sugar added as an ingredient during processing. However, “no added sugar” foods can still taste sweet and contain natural sugars. Sugars naturally occur in fruits and milk, and we generally do not need to reduce these types of sugars. Our focus should be on limiting foods with added sugars.
Just because a product states “no added sugar” does not automatically make it low in sugar overall. It may contain ingredients naturally high in sugar (like fruit) or include milk, which contains lactose, a natural milk sugar.
Unsweetened
An “unsweetened” food typically means no sugar or sweetener was added to make it taste sweet. Similar to “no added sugar,” this does not imply the food is free from naturally occurring sugars found in fruit or milk.
Understanding Ingredient Lists
Food labels list ingredients, including additives, in descending order by weight at the time of manufacturing. This means the ingredient present in the largest quantity comes first, and the smallest quantity last. If flavorings are used, the label must state this.
The ingredient list must also highlight common allergens, such as eggs, nuts, or soy, when they are present as ingredients. In addition to ingredients, labels typically include the manufacturer’s name and address, a date mark, proper storage instructions, and the product’s weight.
Navigating Nutritional Information Panels
Nutritional information panels, often found on the back or side of food packaging, provide a detailed breakdown of the food’s nutritional content. Manufacturers are now legally required to provide this information if the product makes a nutritional claim (e.g., “low fat”), a health claim (e.g., “calcium helps build strong bones”), or if vitamins and minerals have been added.
Even when not legally required, many manufacturers voluntarily provide nutritional information. Under new regulations (e.g., EU laws from December 2016), labels must, at a minimum, display the quantity of the following per 100 grams or 100 milliliters of food:
- Energy (in kilojoules and kilocalories)
- Fat (grams)
- Saturates (grams)
- Carbohydrates (grams)
- Sugars (grams)
- Protein (grams)
- Salt (grams)
Furthermore, the label must include the amount of any nutrient for which a claim has been made. While you might also see amounts “per serving,” remember that a manufacturer’s idea of a “serving” might differ from your own. Always refer to the “per 100g/ml” breakdown for the most consistent comparison.
Energy (Calories)
Energy, commonly referred to as calories, indicates the amount of energy the food provides upon consumption. It’s measured in kilojoules (kJ) and kilocalories (kcal). The average man needs about 10,500 kJ (2,500 kcal) daily to maintain his weight, while the average woman requires approximately 8,400 kJ (2,000 kcal) per day.
Fats (Total & Saturated)
Food contains two main types of fat: saturated and unsaturated. As part of a healthy diet, we should limit foods high in saturated fat. The nutritional label shows the total fat content, and consuming excessive amounts of fat can lead to weight gain, as high-fat foods are energy-dense.
Excess weight increases your risk of serious health problems, including Type 2 diabetes, high blood pressure, and coronary heart disease.
Saturated Fats
A diet high in saturated fat can raise your blood cholesterol levels, increasing your risk of heart disease. Aim to reduce your intake of foods high in saturated fat. Reading food labels can help you identify and choose lower-saturated-fat options.
Carbohydrates (Total & Sugars)
Carbohydrates, which provide energy, come in two main forms: simple and complex. Simple carbohydrates often appear as “carbohydrates (sugars)” on labels and include added sugars as well as natural sugars found in fruit and milk.
Complex carbohydrates, also known as starches, include foods like bread, cereals, rice, pasta, and potatoes. We should derive most of our energy from complex carbohydrates rather than those high in added sugars. Whenever possible, choose whole-grain varieties of starchy foods.
Sometimes, nutritional labels only display the total carbohydrate figure, which encompasses both complex and simple carbohydrates.
Sugars
Sugars are present in various forms. Natural sugars occur in foods like fruit and milk, and generally, we don’t need to reduce these. However, added sugars are found in a wide array of foods such as sweets, cakes, biscuits, and chocolates. These are the types of sugary foods we should limit.
Many foods with added sugars are also high in energy (kJ/kcal), which can contribute to weight gain. Additionally, sugary foods and drinks can cause tooth decay, especially when consumed between meals.
Nutritional labels typically indicate the total sugar content, which includes both added and naturally occurring sugars. Comparing labels allows you to choose foods with lower sugar levels.
Protein
Your body requires protein for growth and repair. Most adults consume more protein than they need. Excellent sources of protein include meat, fish, milk, dairy products, eggs, beans, lentils, and nuts.
Salt (Sodium)
On food labels, “salt” encompasses all sodium in the product. While most comes from sodium chloride (table salt), some occurs naturally in foods, and it can also originate from active ingredients and additives.
High salt intake can elevate blood pressure, increasing your risk of serious health issues like stroke and heart disease. Reducing your salt intake helps lower blood pressure and decreases your chances of these conditions.
Conclusion
Mastering the art of reading food product labels is a powerful step towards a healthier lifestyle. By understanding expiry dates, interpreting health claims, and deciphering nutritional information, you empower yourself to make informed choices. This knowledge not only enhances your personal well-being but also contributes to reducing food waste and making more sustainable decisions. Start examining your food labels today and take control of what you eat!
