What To Look For When Reading Food Labels
Why Read Food Labels?
Making conscious choices is critical to the success of your health and well-being, so it is worth your time and effort to learn how to read food labels.
To ensure you are eating nutritious food, take note of the following:
1. The Ingredient List
This is the most essential information on the label. Manufacturers are required to list all of the ingredients in the product in descending order from the highest to the lowest amount.
2. Misleading Claims
Watch for labels that say ‘NO ADDED SUGAR’ as this means that no extra sugar has been added over the legally acceptable amount that is required to be stated in the ingredient list.
Remember that even if no extra sugar has been added, the food may still contain large amounts of naturally occurring sugars such as fructose, lactose, maltose, honey, molasses, or golden syrup.
You will infrequently find labels stating ‘NO SUGAR ADDED’.
Manufacturers are only required to list total fats and saturated fats. Trans fats are not required by law to be listed on the nutrition information panel.
3. Serving Size
Always double-check the serving size, as many manufacturers provide smaller portion sizes. Make sure you look at the information ‘per 100 grams’ rather than ‘per serving’.
4. Daily Intake Guide or Recommended Daily Intake (RDI)
You may have noticed labels contain ‘Per cent of Daily Intake’ or Recommended Daily Intake (RDI). This guide provides no real value as it compares the nutrients in one serving based on the minimum nutritional requirements of an average adult.
5. Salt, Sugar, and Food Additives
The average person eating processed foods consumes 10 to 20 times more salt, sugar, and chemical food additives than the human body can tolerate.
Research has shown that food colours can also have behavioural effects on children with Attention Deficit Hyperactivity Disorder (ADHD). [1]
Furthermore, food sweeteners such as aspartame can affect neurotransmitter function and increase irritability, depression, and specific aspects of neurobehavioral performance like spatial orientation. [2]
Please feel free to reach out if you have any questions or feedback
+ REFERENCES
[1] Kanarek RB. Artificial food dyes and attention deficit hyperactivity disorder. Nutr Rev. 2011;69:385–391.
[2] Lindseth GN, Coolahan SE, Petros TV, Lindseth PD. Neurobehavioral Effects of Aspartame Consumption. Research in nursing & health. 2014;37(3):185-193. doi:10.1002/nur.21595.