Reading food labels allows you to compare similar food items to choose foods which are healthy and good value.
In Australia all packaged and manufactured foods must have a food label and nutrition information panel. By law, they must be accurate and not contain misleading information.
Nutrition information panels provide information about the energy (kilojoules), protein, total fat, saturated fat, carbohydrate, sugars and salt (sodium). The information is listed per serve, and per 100g. Use the per 100g column to compare products, as serve sizes are different between brands.
When choosing breakfast cereals, be sure to compare the amount of fibre per serve, and choose the highest value possible.
A breakfast cereal should provide no less than 3g of fibre per serve. Adults should eat 30-40g of fibre per day, and breakfast is a great opportunity to include high fibre foods. Children need 'their age plus 5' grams per day. For example, a three year old child needs 8g (3 + 5 = 8) of fibre per day.
Fat, sugar and salt are not always called these names on the ingredient list. See the alternative food names list to find out what you're really eating.
Remember, some of the healthiest foods are not labelled - fresh fruits and vegetables, fresh meat and fish.
Print, cut our and fold the wallet card to take shopping with you. It will help you find healthy options for different types of foods. These cards help you make sense of nutrition information panels.
Page last updated Tue, 21 Oct 2008 12:51 pm