Food labelling Descriptions:
Most
pre-packed foods have a nutrition label on the back or side of the packaging.
These labels
usually include information on energy in kilojoules (kJ) or kilocalories
(kcal), usually referred to as calories.
They also include information on protein, carbohydrate and fat.
They may provide additional information on saturated
fat, sugars,
sodium and salt.
All nutrition information is provided per 100 grams and sometimes per portion
of the food.
Supermarkets
and food manufacturers now highlight the energy, fat, saturated fat, sugars and
salt content on the front of the packaging, alongside the reference
intake for each of these.
You
can use nutrition labels to help you choose a more balanced diet. For a
balanced diet:
·
cut down on fat (especially saturated fat), salt and added
sugars
·
base your meals on starchy foods such as
potatoes, bread, pasta and rice, choosing wholegrain where possible
Nutrition labels
on the back or side of packaging
Nutrition
labels are often displayed as a panel or grid on the back or side of packaging.
This
type of label usually includes information on energy (kJ/kcal), protein,
carbohydrate and fat. It may also provide additional information on
saturated fat, sugars, sodium, salt and fibre. All nutrition information is
provided per 100 grams and sometimes per portion of the food.
How do I know if a food is high in fat, saturated fat, sugar
or salt?
There
are guidelines to tell you if a food is high in fat, saturated fat, salt or
sugar, or not. These are:
Total fat
High: more than 17.5g of fat per 100g
Low: 3g of fat or less per 100g
High: more than 17.5g of fat per 100g
Low: 3g of fat or less per 100g
Saturated fat
High: more than 5g of saturated fat per 100g
Low: 1.5g of saturated fat or less per 100g
High: more than 5g of saturated fat per 100g
Low: 1.5g of saturated fat or less per 100g
Sugars
High: more than 22.5g of total sugars per 100g
Low: 5g of total sugars or less per 100g
High: more than 22.5g of total sugars per 100g
Low: 5g of total sugars or less per 100g
Salt
High: more than 1.5g of salt per 100g (or 0.6g sodium)
Low: 0.3g of salt or less per 100g (or 0.1g sodium)
High: more than 1.5g of salt per 100g (or 0.6g sodium)
Low: 0.3g of salt or less per 100g (or 0.1g sodium)
Nutrition labels on the front of packaging
Most
of the big supermarkets and many food manufacturers also display nutritional
information on the front of pre-packed food. This is very useful when you want
to compare different food products at a glance.
Front-of-pack
labels, such as the label in the above image, usually give a quick guide
to:
·
fat content
·
saturated fat content
·
sugar content
·
salt content
These
labels provide information on the number of grams of fat, saturated fat, sugars
and salt, and the amount of energy (in kJ and kcal) in a serving or
portion of the food. Be aware, however, that the manufacturer's idea of a
portion may be different from yours.
Reference intake (RI)
Nutrition
labels can also provide information on how a particular food or drink
product fits into your daily diet. Reference
intakes are guidelines about the approximate amount of particular nutrients
and energy required for a healthy diet. Because individual requirements
for energy and nutrients are different for all people, RIs are not
intended as targets. Instead they are intended to give a useful indication of
how a particular nutrient or amount of energy fits into your daily diet.
Information
on the RI and the contribution a nutrient makes towards a RI
(expressed as a percentage) can usually be found on the back or side of
packaging. The percentage RI can also sometimes be repeated on the
front of the pack.
For
example, the label above shows that each pie will provide
you with 19.2 grams of sugars, which represents 21% of your RI for
sugars. In other words, this pack contains about a fifth
of an adult's RI of sugars.
Unless
otherwise specified on the packaging, the percentage RI values are based
on an average-sized woman doing an average amount of physical activity. This is
to reduce the risk of people with lower energy requirements eating
too much, as well as to simplify the labelling process.
Reference intakes for energy, total fat, saturates, sugars
and salt
·
Energy: 8,400kJ/2,000kcal
·
Total fat: 70g
·
Saturates: 20g
·
Sugars: 90g
·
Salt: 6g
Red, amber and green colour-coding
Some
front-of-pack nutrition labels use red, amber and green
colour-coding.
Colour-coded
nutritional information, as shown in the image above, tells you at a glance if
the food has high, medium or low amounts of fat, saturated fat, sugars and
salt.
·
red means high
·
amber means medium
·
green means low
In
short, the more green(s) on the label, the healthier the choice.
If
you buy a food that has all or mostly green(s) on the label, you know straight
away that it's a healthier choice. Amber means neither high nor low, so you can
eat foods with all or mostly amber(s) on the label most of the time. But any
red(s) on the label means the food is high in fat, saturated fat, salt or
sugars and these are the foods we should cut down on. Try to eat these foods
less often and in small amounts.
Ingredients list
Most
pre-packed food products also have a list of ingredients on the packaging or on
an attached label. The ingredients list can also help you work out how healthy
the product is.
Ingredients
are listed in order of weight, so the main ingredients in the packaged food
always come first. That means that if the first few ingredients are high-fat
ingredients, such as cream, butter or oil, then the food in question is a
high-fat food.
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