Food Labels: What Consumers Should Check

Food labels are a powerful tool for making informed food choices, but they often cause confusion due to the plethora of information they include. As a clinical dietitian, my goal is to help consumers decode labels and make better decisions for their health. Below are the key points to examine:

1. Nutrition Facts

The nutrition facts panel includes calories and macronutrients (proteins, carbohydrates, fats) per serving. It also often lists micronutrients like vitamins (e.g., vitamin C, vitamin D) and minerals (e.g., calcium, iron), which are essential for maintaining health by supporting immune function, bone development, and overall well-being. Pay attention to the following:

• Calories per serving: Ensure you understand the serving size.

• Saturated fats: Choose products with low saturated fat content.

• Sugar: Avoid products high in added sugars.

• Salt (Sodium): Opt for foods with low sodium content, as excessive consumption is linked to hypertension.

  • Low-salt foods: 0.3g salt per 100g or less

  • Moderate-salt foods: 0.3g to 1.5g salt per 100g

  • High-salt foods: More than 1.5g salt per 100g or more than 1.8g per serving

2. Ingredients List

Ingredients are listed in descending order of quantity. Commonly, the first ingredients might include sugar, flour, or vegetable oils, which can increase the product's energy density. For example, a product starting with "glucose syrup" or "hydrogenated oil" likely contains high amounts of sugar or trans fats, which should be consumed in moderation. Check for:

• Added sugars: Identify alternative names such as "glucose syrup," "dextrose," "fructose," or "corn syrup."

• Hydrogenated fats (Trans fats): Choose products without "partially hydrogenated oils," as these are associated with trans fats. Trans fats are created through hydrogenation, which extends product shelf life. They are linked to an increased risk of cardiovascular diseases, as they raise "bad" cholesterol (LDL) and lower "good" cholesterol (HDL). These fats are common in pastries, cookies, and ready-made desserts. Examine labels carefully and opt for alternatives without trans fats.

• Preservatives and additives: Look for products with fewer artificial additives, such as nitrites, nitrates, and artificial colors.

3. Expiration Date

• "Use by": Indicates the date after which the food is no longer safe to consume.

• "Best before": Denotes the period of optimal quality, but the product may still be safe to consume afterward.

4. Health Claims

Many products advertise claims such as "sugar-free," "high in fiber," or "low-fat." To determine whether these claims are misleading, examine the nutrition facts and ingredient list. For example:

• A product claiming to be "sugar-free" may contain sweeteners like maltitol or aspartame, which have calories or other effects.

• "Low-fat" products may have increased sugar content to improve taste. Compare information with similar products to ensure your choices align with your dietary needs. Verify that health claims are supported by the nutrition facts and don't be misled by marketing.

5. Origin and Quality

• Product origin: Choose foods from reliable sources.

• Certifications: Look for certifications such as "organic," "gluten-free," or "lactose-free," if they are relevant to your dietary requirements.

6. Allergens

Check allergen labeling, especially if you or your family members have allergies or intolerances. Some packages clearly state allergens like "Contains: milk, gluten, nuts" on the front, making identification easier. Others may include this information in the detailed ingredients list, requiring closer inspection. Also, look for statements such as "May contain traces of nuts," which indicate possible cross-contamination. Common allergens include:

• Milk

• Nuts

• Gluten

• Eggs

Tips for Consumers

• Compare products: Read the labels of different products to choose the best option.

• Avoid pitfalls: Terms like "natural" or "light" can be misleading.

• Prefer whole foods: The fewer the ingredients, the better.

With the right information, you can make choices that contribute to a healthier and more balanced diet. For instance, replace soft drinks with sparkling water with a slice of lemon or lime, choose whole-grain cereals instead of white, and opt for low-sugar snacks such as fresh fruits or unsalted nuts.

Remember, even small changes can make a big difference in your health!

References

• Mozaffarian, D., Micha, R., & Wallace, S. (2010). Effects on coronary heart disease of increasing polyunsaturated fat in place of saturated fat: a systematic review and meta-analysis of randomized controlled trials. PLoS Medicine, 7(3), e1000252.

• World Health Organization. (2015). Guideline: Sugars intake for adults and children. WHO.

• U.S. Food and Drug Administration. (2021). Changes to the Nutrition Facts Label. Retrieved from www.fda.gov

• EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA). (2014). Scientific Opinion on Dietary Reference Values for Sodium. EFSA Journal, 12(10), 3760.

• Willett, W., Rockström, J., Loken, B., et al. (2019). Food in the Anthropocene: the EAT–Lancet Commission on healthy diets from sustainable food systems. The Lancet, 393(10170), 447-492.