In an age where health consciousness and dietary awareness are at an all-time high, understanding the jargon on food labels has never been more important. Food labels, those small printouts attached to the packaging of edible items, are a gateway to information that can guide our buying decisions and influence our overall health. But to use this information effectively, consumers must know how to decipher the often complex and misleading language that food manufacturers use.
The Basics of Food Labelling
A typical food label provides a wealth of information, starting with the product name, net quantity, and a list of ingredients. Ingredients are listed in descending order by weight, which means that what the product contains the most of comes first. Following this, you will often find nutritional information that gives you a breakdown of the energy (calories) and nutrients present in the food – usually per 100 grams or per portion.
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The Ingredients List
The list of ingredients is crucial for people with allergies or those trying to avoid particular additives or preservatives. However, it is not uncommon to find ingredients disguised under less familiar names. Sugars, for example, can be listed as corn syrup, maltose, dextrose, and fructose among others. The variety of terms used can mask the actual amount of sugar present in a product.
Understanding Nutritional Values
The nutritional values section on a food label is where consumers can find details about the amount of fats, saturated fats, carbohydrates, sugars, protein, and salt contained in the food. Paying attention to the ‘per portion’ figures can provide a more accurate representation of what you are likely to consume in one sitting.
Health Claims
Food labels often come with health claims that can be both informative and deceptive. Claims like ‘low-fat’, ‘high-fibre’, ‘reduced sugar’, or ‘contains Omega-3’ are regulated and have specific criteria that need to be met. However, terms such as ‘natural’, ‘artisan’, or ‘traditional’ are not as strongly regulated and can be misleading. It’s essential to look beyond the claims and check the facts in the ingredient list and nutritional values.
The Traffic Light System
In some countries, a ‘traffic light’ system on labels provides an at-a-glance guide to the healthfulness of the food based on its content of fats, sugars, and salts, with green indicating low amounts, amber a medium level, and red high quantities. This can be a quick way to make healthy choices, but it should serve as a starting point for a deeper look into the label.
Special Dietary Information
For those on specific diets, such as vegetarian or gluten-free diets, additional information is typically provided. Vegetarian and vegan products are usually clearly marked, and many products will indicate if they are gluten-free. However, one should still read the full ingredient list as cross-contamination could be a risk for those with severe intolerances or allergies.
The Importance of Serving Sizes
Serving sizes indicated on food labels may not always reflect realistic consumption habits. Consumers need to understand that the listed nutritional information might be for a smaller portion than what they would normally eat.
Making Sense of Date Labels
Sell by, use by, and best before dates are among the labelling terms that govern consumption guidance. ‘Use by’ denotes the safety cut-off – a date until which the food is safe to eat. ‘Best before’ is about quality – after this date, the food might not be at its best, but it is still safe to consume.
The Final Word
Navigating the labyrinth of food-label language is a skill that can be nurtured over time. Consumers should engage in label reading routinely and critically, considering how each piece of information aligns with their dietary goals and restrictions. With practice, anyone can master the art of label reading, empowering themselves to make healthier and more informed choices.
Remember, the label is a tool, but the knowledge you apply when interpreting it is what truly makes a difference.
