by Eliza Sterling

Are you often puzzled by the terminologies used by food manufacturers on their ‘healthy’ products? Food labels have often been accused of being not only cryptic but also misleading. For instance, under certain laws, a ‘low-fat’ product must only contain three per cent or less fat per 100g, yet ‘lower-fat’ products can contain more.

Part of the challenge lies in the fact that food labels selectively present facts, using specific phrases and colors to trick us into believing we are purchasing nutritious items. Canned beans, while contributing to your daily fruit and vegetable quota, may contain the maximum daily recommended intake of salt for a woman, or even more for a child. Some brands of cheese slices might label themselves as a ‘good source of calcium’, but they also pack in more than 20 per cent fat despite healthier alternatives being available.

Understanding the Legality of Food Labels

Despite bombarding us with claims of health benefits and a list of ingredients, food labels are legally mandated to display only energy, protein, carbohydrate, and fat content. The optional color-coded system offered by certain food regulatory bodies is an attempt to simplify nutritional information by presenting fat, saturated fat, sugars, and salt content in terms of high (red), medium (amber), or low (green) levels.

Does Nutritional Information Lose Significance?

Largely, the nutritional information provided at the back of the products may seem insignificant. The figures that should catch your attention are sugar, fat, salt and calorie content. Remember, these numbers are often presented per 100g, instead of per portion size(which almost always surpasses the 100g benchmark). For instance, if you’re indulging in a pizza, the calorie content provided could be per slice or distributed among two servings.

Generally, your daily intake must not cross:

Energy: 8,400kJ/2,000kcal
Total fat: 70g
Saturated fat: 20g
Sugars: 90g
Salt: 6g

However, remember that every individual is unique and we all have distinctive dietary requirements. Listen to what your body is telling you and engage in a conversation with a healthcare provider if you’re finding it difficult to make healthy food selections that suit you.

Decoding Food Labels

While it’s crucial to know what is entering your body, obsessing over food labels could also pave the way for unhealthy eating habits. Consult a healthcare provider if you’re worried about unhealthy engagement with food.

Deciphering the Language of Food Labels

Common phrases like ‘light or lite’, ‘fat free’, ‘with added vitamins’, and ‘healthy’ on your product labels might not mean exactly what you think. These tricky words are often used to draw in health-conscious consumers without delivering the promised nutritional benefits. Knowing how to cut through this marketing noise can help you make better, healthier choices for you and your family.

nutrition, health, food labeling, healthy choices, dietary requirements, misleading marketing, healthy lifestyle