I want to give you some tips and skills on how to read a food label so that you recognize a healthy product vs. a not so healthy product. It’s not necessary to get fixated on all of the numbers, but it is important to know exactly what you’re eating and whether your product if full of additives/nasty ingredients that you can’t recognise or natural ingredients. A lot of companies will use hidden words for fat, sugar and salt so I have included these below for your knowledge.
Tay x 


All packaged foods and beverages in Australia (excluding alcohol, single ingredient products, takeaway foods, and products made on site, i.e. coffee, fruit, vegetables, bread, meat) must include a Nutrition Information Panel (NIP) and an Ingredients List. The NIP is the simplest way to compare the product with similar packaged foods and choose healthier options.

By law, a NIP must list energy, protein, fat (total and saturated), carbohydrate (total and sugars) and sodium. If a product includes a nutrition claim about a specific nutrient on the package, it must also list the amount in the NIP. For example, if it a product states – “contains calcium” the amount of calcium present must also be listed in the NIP.

It is important to not just look at a single nutrient, but to think about the food as a whole and how often you eat it! 

All packaged foods must have an ingredients list. Ingredients are listed in descending order by weight – that is, the ingredient that weighs the most is listed first, and the ingredient that weighs the least is listed last.
If sugar, fat or salt are in the first three ingredients, then it is likely not the healthiest choice!

Let’s look at our untoasted muesli to put this into practice….
INGREDIENTS: Rolled Oats, Sultanas, Wheat Flakes, Rolled Barley, Rolled Rye, Raw Sugar, Sunflower Oil, Linseed, Rye Meal, Apple Juice Concentrate, Dried Apricot, Wheat Bran, Cinnamon, Salt, Vitamins (Niacin, Thiamine, Riboflavin, Folic Acid, Mineral Iron, Vitamin E, Folate)

Natural sugars are contributed by sultana, apple juice concentrate and dried apricots. Most fall below the 3rd ingredient, so contribute minimally to the product. The dried fruit is also high in fibre.

Raw sugar is the 6th ingredient, so this product is likely to be low in added sugar.

Fat sources include sunflower oil and linseed – both of which are unsaturated fats.

Salt is the 15th ingredient so this profuct is likely to be low in added salt.

Fibre sources include rolled oats, wheat flakes, rolled barley, rolled rye, rye meal, sultanas and wheat bran – this product is likely to be an excellent source of fibre.

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