Understanding Food Labels: What Every Aussie Should Know

Navigating the supermarket aisles can sometimes feel overwhelming, especially when faced with rows of brightly packaged products all claiming to be “healthy” or “low-sugar.” Understanding food labels is a crucial skill for making informed and healthier choices, but deciphering them can be tricky. Here’s what you need to know, to become label-savvy.

1. The Ingredients List

The ingredients list is your first stop. By law, Australian food manufacturers must list all ingredients in descending order by weight. This means the first few items on the list make up the bulk of the product. If sugar, for example, is listed as the first or second ingredient, it means the product likely contains a high amount of it.

Tip: A dietitian would recommend looking out for hidden sugars, which might be listed under names like sucrose, fructose, glucose, or fruit juice concentrate. Aim for products where whole foods, like vegetables, grains, or proteins, are among the first ingredients listed. If the ingredient list is longer than your grocery receipt, you might want to think twice!

2. Nutritional Information Panel (NIP)

The NIP provides a breakdown of the product’s nutrients per serving and per 100 grams (food) or millilitres (fluid). Focus on these key sections:

• Energy (kJ): This indicates the total energy provided by the food. If you’re managing your weight, comparing products per 100g helps you to understand the energy density of a food. But note, not all foods that are energy dense are unhealthy. Generally speaking, the more fat in the food, the higher the energy per 100g. Yet some fats are health promoting, such as omega-3, nuts, seeds and olive oil.

• Protein: Look for higher protein levels if you're aiming to stay fuller for longer.

• Fat: Pay attention to both total fat and saturated fat. Foods low in saturated fats (less than 3g per 100g) better for heart health, with a few exceptions.

• Sugars: Ideally, choose products with less than 10g of sugar per 100g. Remember, this figure includes both natural and added sugars.

• Sodium: For salt-conscious choices, opt for foods with less than 400mg of sodium per 100g where possible. The majority of salt we consume in Australia is from processed foods rather than what is added in cooking.

Tip: Dietitians often advise using the “per 100g” column to compare similar products side by side, regardless of serving size differences. Think of it as the nutritional equivalent of comparing apples to apples—literally!

3. Serving Sizes

Serving sizes listed on food labels are determined by the manufacturer and might not reflect how much people actually eat. Always consider how your portion compares to the serving size. For example, a box of cereal might list a serving as 30g, but you could easily pour double that into your bowl, doubling the energy, sugar, and sodium.

Tip: Measure the recommended serving size at least once to see how it compares to your typical portion.

4. Health Star Ratings

Introduced in Australia as a quick guide to nutritional quality, the Health Star Rating system gives products a score out of five. While useful, it’s not foolproof. The system compares foods within the same category, so a 4-star muesli bar may not be as healthy as a 3-star yoghurt.

Tip: Use the Health Star Rating as a general guide, but always check the ingredients and NIP for a complete picture—a strategy most dietitians recommend.

5. “No Added Sugar” Claims

Marketing claims such as this may be very misleading. No added sugar, for example, means there is no extra sugar added to a product, yet it may still contain natural sugars from ingredients such as fruit or dairy.

Take fruit juice for example. No added sugar juices still contain 100% of the sugar from the fruit used to make the juice. Just one glass contains at least 6 teaspoons of sugar!

Tip: Dietitians often advise being sceptical of claims and always referring back to the ingredients and NIP.

6. Country of Origin

Australia’s country-of-origin labelling shows where a product was made and how much of it is from local ingredients. The label often includes a percentage and a bar chart indicating the proportion of Australian-sourced ingredients.

Final Thoughts

Understanding food labels empowers you to make healthier choices tailored to your needs. While it may take some time to get used to checking labels, it’s a habit worth forming. When filling your trolly try to focus on whole, minimally processed foods and paying attention to key details on packaging. By doing so, you’ll be better equipped to navigate supermarket aisles and see through sneaky marketing tactics.