In a hurry? Here's a quick wrap-up:

• Ingredients List: Look for whole foods at the top of the ingredients list and be cautious of products where sugar, salt, or unhealthy fats are among the first ingredients.
• Nutritional Panel: Compare products using the "per 100g" column to choose options lower in saturated fat, sugar, and salt, and higher in fibre and protein.
• Calorie (Dis)Counting: Focus on the quality of ingredients rather than just the calorie count, as low-calorie foods can still be unhealthy due to artificial sweeteners and low fibre content.

For more detail, read on…

Decoding Food Labels: Your Guide to Healthier Choices
Navigating food labels can be overwhelming, but understanding them is key to making informed and healthier decisions about what you eat. By decoding nutritional information, serving sizes, and hidden ingredients, you can take control of your diet and make choices that truly support your well-being. In this post, Sarah, our in-house nutrition expert, will break down food labels to help you understand key components and guide you towards healthier eating habits.

Ingredients List: What’s Really in Your Food?
The ingredients list is more than just a collection of names; it’s a roadmap to understanding what you’re putting into your body. Ingredients are listed in descending order by weight, meaning that the first few ingredients make up the largest portion of the product. To make healthier choices, look for whole foods at the top of the list and be cautious of products where sugar, salt, or unhealthy fats (like hydrogenated oils) appear among the first ingredients.

It’s also wise to avoid products with ingredients that you don’t recognise or can’t pronounce, such as emulsifiers like mono- and diglycerides (found in baked goods and margarine) or polysorbates (found in ice cream and salad dressings), and preservatives like potassium sorbate (found in cheese and baked goods) and nitrates (found in bacon and sausages). These additives can negatively impact your gut microbiome and may lead to poor health outcomes over time.

Nutritional Panel: Breaking Down the Numbers
The nutritional panel provides detailed information about key nutrients, including carbohydrates, protein, fat, fibre, sugar, and salt. When comparing products, it’s important to use the “per 100g” column rather than the serving size, as companies can manipulate serving sizes to make their products appear healthier than they are.
Aim for products with lower amounts of saturated fat, sugar, and salt to support heart health, while also seeking out options with higher amounts of fibre and protein. This approach helps you choose foods that contribute positively to your overall health and well-being.

Calorie (Dis)Counting: Focus on Quality, Not Just Numbers
While calories are often a focal point on food packaging, it’s important not to be overly fixated on the calorie count alone. Many “health” foods are marketed with bold claims about being low in calories, implying they are good for you. However, these products are often low in fibre and may be high in salt or sweetened with artificial sweeteners, which can be just as harmful as refined sugars.

Artificial sweeteners can still trigger your body to release insulin, potentially leading to insulin resistance over time and increasing the risk of developing Type 2 diabetes. Additionally, these sweeteners often stimulate the hunger hormone ghrelin, leading to increased food consumption and potentially more calories than your body needs throughout the day.

Start Decoding Food Labels Today
Understanding food labels empowers you to make healthier choices and take control of your nutrition. By learning to interpret nutritional information, serving sizes, and ingredient lists, you can confidently select foods that align with your health goals. Start decoding labels today and take a proactive step towards better health.