A nutrition label packs in a lot of numbers, and food companies know most shoppers glance at them for only a few seconds. A little know-how lets you make better choices fast.
1. Check the serving size first
All the numbers refer to one serving, which may be smaller than what you actually eat. If you eat two servings, double everything.
2. Look at the per 100 g column
Where it's available, the per 100 g column makes it easy to compare different products fairly.
3. Watch for these nutrients
- Added sugars: lower is generally better.
- Sodium or salt: high intake is linked to higher blood pressure.
- Saturated fat: best to keep moderate.
- Fibre and protein: higher is usually good.
4. Read the ingredient list
Ingredients are listed by weight, from the most to the least. If sugar or refined flour comes first, the product is mostly that. A short list of recognisable ingredients is often a good sign.
Beware of front-of-pack claims
Words like "natural", "light" or "multigrain" don't guarantee a healthy food. Turn the package over and check the facts.
General information only, not medical advice. Always talk to a qualified health professional about your own situation.
← All articles
