Smart Label Reading
FOOD LABELLING - HOW TO READ NUTRITION INFORMATION
You need to know how to read labels on packaged food in order to make healthy choices.
By law, packaged foods in New Zealand need to have Nutrition Information Panel (NIP). The information must show the amount of food per serve (determined by manufacturer) and per 100g (so you can compare).
NIP must list the energy (kilojoule or calorie), protein, total fat, saturated fat, total carbohydrate, sugars and sodium and other ingredients (listed from highest quantity to the lowest ingredient in the product).
The NZ Nutrition Foundation has successfully noted on their website that if "sugar or fat is in the first two or three ingredients, then this food is not a healthy choice."http://www.nutritionfoundation.org.nz/nutrition-facts/nutrition-a-z/food-labelling.
Energy depends on your age, gender, weight and your daily activities. It is calculated in kilojoules or calories. An average adult needs around 8700kj per day.
Protein should represent around 15% of your daily diet. You should prefer fish (dark oily fish such as mackerels, salmon, sardines are high in Omega 3), lean meat, plant protein such as lentils, chickpeas, nuts and seeds. Red meat and fried meat and fish should be minimized as it increases risk of cardiovascular diseases.
Fats are labelled total fat and saturated fat on food items. Your total fat should not exceed 30% of your daily energy. Saturated and trans fats are"bad" fats. You should minimize those fats from your diet. They increase risk of diseases such as diabetes, heart diseases. They are present in biscuits, fried foods. They should be replaced by "good" fats which are monounsaturated and polyunsaturated fats such as olive oil, avocado. Those good fats can lower the risk of diseases.
Carbohydrates are sugar molecules. They include starches, fiber and sugars such as fruits, vegetables, breads, rice, pasta, beans. They should represent around 50% of your daily energy intake. You should prefer low glycemic index foods to high glycemic foods. Low glycemic foods such as wholegrain breads will be digested slowly releasing sugar gradually in your blood, creating of feeling of satiety; whereas high glycemic foods such as white bread will be digested quicker creating a blood sugar spike. Furthermore, you should aim to eat at least 5 pieces of fruits and vegetables per day. http://www.5aday.co.nz/
Sugars are carbohydrates. You should be vigilant on hidden sugars in foods. "No added sugar" means that no sugar has been added to the food but plant sugars can be present. Check for other names for sugar such as fructose, maltose, syrup, molasses.
Salt/Sodium should be minimized to 1500mg per day. For reference, 1 teaspoon of salt equals to 2300mg of salt. Salt is high in packaged foods such as cereals, crackers. The Healthy Food Guide website recommends to stick to less than 500mg/100g in cereals. http://www.healthyfood.co.nz/tools/downloads/label-reading-guide/Label-detective.pdf
Here is a template to help you read food labelling:
By law, packaged foods in New Zealand need to have Nutrition Information Panel (NIP). The information must show the amount of food per serve (determined by manufacturer) and per 100g (so you can compare).
NIP must list the energy (kilojoule or calorie), protein, total fat, saturated fat, total carbohydrate, sugars and sodium and other ingredients (listed from highest quantity to the lowest ingredient in the product).
The NZ Nutrition Foundation has successfully noted on their website that if "sugar or fat is in the first two or three ingredients, then this food is not a healthy choice."http://www.nutritionfoundation.org.nz/nutrition-facts/nutrition-a-z/food-labelling.
Energy depends on your age, gender, weight and your daily activities. It is calculated in kilojoules or calories. An average adult needs around 8700kj per day.
Protein should represent around 15% of your daily diet. You should prefer fish (dark oily fish such as mackerels, salmon, sardines are high in Omega 3), lean meat, plant protein such as lentils, chickpeas, nuts and seeds. Red meat and fried meat and fish should be minimized as it increases risk of cardiovascular diseases.
Fats are labelled total fat and saturated fat on food items. Your total fat should not exceed 30% of your daily energy. Saturated and trans fats are"bad" fats. You should minimize those fats from your diet. They increase risk of diseases such as diabetes, heart diseases. They are present in biscuits, fried foods. They should be replaced by "good" fats which are monounsaturated and polyunsaturated fats such as olive oil, avocado. Those good fats can lower the risk of diseases.
Carbohydrates are sugar molecules. They include starches, fiber and sugars such as fruits, vegetables, breads, rice, pasta, beans. They should represent around 50% of your daily energy intake. You should prefer low glycemic index foods to high glycemic foods. Low glycemic foods such as wholegrain breads will be digested slowly releasing sugar gradually in your blood, creating of feeling of satiety; whereas high glycemic foods such as white bread will be digested quicker creating a blood sugar spike. Furthermore, you should aim to eat at least 5 pieces of fruits and vegetables per day. http://www.5aday.co.nz/
Sugars are carbohydrates. You should be vigilant on hidden sugars in foods. "No added sugar" means that no sugar has been added to the food but plant sugars can be present. Check for other names for sugar such as fructose, maltose, syrup, molasses.
Salt/Sodium should be minimized to 1500mg per day. For reference, 1 teaspoon of salt equals to 2300mg of salt. Salt is high in packaged foods such as cereals, crackers. The Healthy Food Guide website recommends to stick to less than 500mg/100g in cereals. http://www.healthyfood.co.nz/tools/downloads/label-reading-guide/Label-detective.pdf
Here is a template to help you read food labelling: