Reading Food Labels

Reading food labels allows you to compare similar food items to choose foods which are healthy and good value. Food labels tell us exactly what we are paying for, so it really does pay to take the time to read them. 

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.

Food labels must provide

  • Name of the food
  • Best before or Use by date
  • Ingredients list - listed from greatest to smallest weight
  • Declaration of potential allergens - such as nuts, seafood, milk, eggs and gluten
  • List of food additives - found in the ingredients list
  • Declaration of genetically modified ingredients
  • Storage information
  • Manufacturers name and address
  • Country of origin
  • Percentage of characterising ingredient - Found in the ingredients list.
    Eg: A tub of strawberry yogurt must state what percentage of strawberry is in the product. The example above states 9%.
  • Nutrition Information Panel (pictured below)

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.

What you should look for

Fruit and Vegetables

  • All fresh fruits and vegetables are healthy choices.
  • When buying canned fruit and vegetables, choose ‘no added salt’ and ‘no added sugar’ varieties.

Breads

  • More than 3g fibre per serve
  • Choose wholegrain (wholemeal, multigrain).

Breakfast Cereals

  • More than 3g fibre per serve
  • Less than 120mg sodium per serve
  • Less than 10g sugars per 100g

– If sugar content is high and the product contains fruit, check ingredients. Only choose the product if fruit is listed before sugar in the ingredient list.
– Choose untoasted muesli.

Fats and Oils

  • Choose healthy oils and spreads made from olive, canola, peanut, sunflower, soy or safflower.

Dairy (milk, yoghurt, cheese)

  • Less than 3g total fat per 100g
  • Less than 1.5g saturated fat per 100g
  • Less than 10g sugars per 100g

– Cheese products will not meet these criteria. When buying cheese compare products per 100g and choose the one with the least fat and sodium (reduced fat cheese is about 15g fat per 100g).

Meat, chicken, fish, nuts, legumes

  • Less than 10g total fat per 100g
  • Less than 3g saturated fat per 100g
  • Less than 120mg sodium per 100g

– When choosing canned fish and legumes look for ‘no added salt’ varieties.
– Choose unsalted, raw nuts.

Extras/Occasional foods

  • Energy less than 600kJ per serve

– Choose extras with the least saturated fat and sodium per 100g.

Print, cut out and fold the wallet card to take this information 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.

Best Before and Use By

A food that is past the best before date is still safe to eat, but may have lost some nutritional value or taste/colour quality. It is usually pantry items and canned goods that carry this date. 

A food that is past the use by date is unsafe to eat and should be thrown away. Foods such as meat and milk products carry this date. 

Choose products with the longest use-by date so that you have time to use and it it does not end up being thrown out and wasted.