Understanding Food Labels: A Key to Healthy Eating

In most countries, including the US and the EU, food labels are a legal requirement. However, they are more than that – they are a powerful tool to help you establish healthy eating habits.

However, many people don’t read the labels. Understanding food labels helps you make informed and healthy choices and protects you and your family from allergens. Here are some tips for using food labels to eat better.

Front-of-Pack Nutrition Labels

The first thing you will see is the front-of-pack label, except in the United States. This gives you a quick at-a-glance indication of how healthy a food is considered. Here are how they work in various countries:

1. Traffic Light Labels. These are used in the UK and Ecuador. They use red, amber, and green colors to indicate high and low levels of sugar, fat (including saturated fat), and salt.
2. Health Stars. In Australia, products are given a star rating from 0.5 to 5 stars, with five stars being the healthiest.
3. Warning Labels. Chile uses warning labels on products with high levels of sugar, salt, or saturated fats.
4. Nutri-Score. Nutri-Score is used in the EU, and provides both a color and a letter to indicate how healthy a food is.

The U.S. doesn’t use front-of-pack labels, although there’s a push to mandate them. Instead, look at the daily values on the back. Choose products with a low percentage of salt, sugar, and saturated fat, and a high percentage of beneficial nutrients such as fiber, calcium, and vitamin D. Bear in mind that these percentages are per serving, and a serving can be less than most people eat in a sitting.

Reading the Ingredients List

Most ingredients in a product should be listed. Be wary of exceptionally long ingredient lists as these can indicate highly-processed food, or ingredients that you are not familiar with. If traveling, some ingredients may be listed under other names in different countries…for example, aspartame is often listed as nutra-sweet in the U.K.

In most countries, ingredients have to be listed in descending order of predominance by weight. In other words, if they ingredient is first on the list, that product contains a lot of it. Be wary if sugar is high on the list.

Major allergens may be listed separately at the bottom of the list. This list might include ingredients such as peanuts, tree nuts, dairy, etc.

Tips for Using Food Labels Effectively for Healthy Eating

Here are some tips to best use food labels to establish healthy eating habits.

1. Compare labels. When choosing between similar products, use the front-of-pack label, daily values, and ingredients list. For example, if you are looking at two brands of cornflakes, choose the one with the lower amount of sugar.
2. Watch portion size. Look at the number of servings per packet. Remember that some manufacturers make their food look healthier by selecting ridiculously small serving sizes. If five potato chips are 50% of your sodium DV…
3. Monitor calories and nutrients. Look at how many calories are in a serving and compare it to your needs. Factor in that calorie percentages are based on a set diet…you may need fewer calories if trying to lose weight, or more if involved in athletic activities.
4. Limit unhealthy nutrients. Look for products with less added sugar, salt, and saturated fat. Watch for hidden sugars and be aware that anything ending in -ose is a sugar (except sucralose, which is another word for Spenda). Avoid transfats altogether. They are now illegal in many products.
5. Check ingredients. Get in the habit of reading the label on anything you eat. If attending a party or potluck, bring the packaging with you so people can see the label. Avoid foods that aren’t labeled or ask what is in them.

Sworkit Health can help you with your overall nutrition goals. We provide a holistic health and fitness program, including nutrition education articles, to help you be your best. Check out our nutrition advice and let us help you eat better and live better.