Navigating the supermarket can be overwhelming, especially when trying to make healthier choices for weight management. Understanding how to read food labels can empower you to make informed decisions that support your goals. Here’s a guide to help you decode food labels effectively:
The key components of food labels
1. Serving size:
The serving size listed on the label is the basis for all the nutritional information provided. Be mindful of the serving size to accurately track your intake. Compare the serving size to the amount you actually eat. If you consume more or less, adjust the nutritional values accordingly.
2. Energy (kj):
In Australia, energy is measured in kilojoules (kj) rather than calories. Managing your kilojoule intake is crucial for weight management. Aim for a balance between the kilojoules you consume and the kilojoules you burn through physical activity.
3. Limit these:
A high intake of saturated fat, trans fat, cholesterol, and sodium (salt) can increase the risk of chronic diseases. Choose foods with lower percentages of these nutrients.
4. Get more of these:
Dietary fibre, vitamins, and minerals are essential for general health and can help you feel full longer.
Ingredients list
Ingredients are listed in descending order by weight. The first few ingredients make up the bulk of the product. Choose products where whole foods, like whole grains or vegetables, are listed first.
1. Hidden sugars:
Sugar can be listed under many names, such as high fructose corn syrup, cane sugar, or agave nectar. Be aware of these alternative names to avoid consuming excess sugar.
2. Additives and preservatives:
Some additives and preservatives can be harmful in large amounts. Choose products with fewer artificial ingredients and preservatives.
Practical tips for reading labels
1. Compare products:
Take the time to compare labels of similar products to choose the healthier option.
2. Look beyond marketing
Terms like “natural” or “low-fat” can be misleading. Always check the nutrition facts and ingredients list for the full picture.
Next steps
If you’re eager to learn more and you would assistance with nutrition and weight management, contact us today to book an appointment with a qualified nutritionist.