How to read nutrition labels thanks to Nutritionist Mel

Then go to the nutritional panel, look per 100g as this will give you the percentage of each value – which works a little easier in my mind than trying to compare serving sizes (which are all different amounts).

So let take sugar as our example, if sugar content per 100g is 11.8g this equates to 11.8% sugar overall in a product.

Keep in mind and refer back to your ingredients list as you check it out. If it has added sugar in the list and the percentage of sugar is over 10% it is considered high in sugar (or 5% if you are Sarah Wilson).

Cereals have health start ratings – fruit loops……!

A health star rating is the front-of-pack labelling system that is designed to try and tell us how healthy (or not) packaged food is.

It rates the overall nutritional profile and assigns it a rating, from ½  a star (poor dietary value) to 5 stars (high nutritional value).

It technically is meant to provide a simple, standardised way to compare the healthiness of similar packaged foods and provide convenience when purchasing.

The more stars, the healthier the choice, right?! Sadly no.

What we need to understand is that not all calories are created equally so foods that are calorie dense or high in even good fats will score lower on this system.

That means that smoked salmon – a most beautiful source of anti-inflammatory omegas 3’s, amazing for heart health and for balancing blood sugar levels and keeping us full for ages – scores a 2.

And yet, if we pick on sultana bran – a 4.5 out of 5 star system rating, a single cup of it for breakfast – which I think underestimates most people’s cereal pour would deliver over 30g of sugar in that bowl and if we translate that to a teaspoon measurement it’s the equiv of 6 teaspoons of sugar to start your day.

We know that a spike of blood sugar first thing in the morning will cause a quicker and more dramatic drop which is associated with feeling tired, hangry, anxious, moody and poor concentration.

So – without getting too political on the health star rating – just know that it can’t be used alone to determine the nutritional value of food and how that food will serve you throughout the day.

The thing is - we can't rely on the front of the box - (health star rating), we can't always decipher the ingredient list and we can't always attribute the panel to an intrinsic or external factor - the panel does not always reflect the actual nutritional value of a food.

An avocado will have super high fat % but that is its entire purpose in life and these are great fats.

If a processed food is high in fat it is likely to be coming from processed fat so is not ideal no matter what the %.

We need to be using all of our skills to work out the value of packaged foods - let's look at sultana bran as an example and look at our sugar per 100g - it is 28.4% sugar.

What we do not do is separate added sugar like what you would sprinkle on your weetbix – and sugar from other sources like fruit.

Dried fruit in particular is very high in sugar. So, sultana bran having sultanas in it, I would expect to be high in sugar.

So even when we do all this work – sometimes we still don’t get all the information we need and we need to use our own judgement when it comes to things like this – my kids love sultana bran and if you look at the ingredient list – there is not actually any added sugar so the carbohydrates and the sugar content in this cereal are coming from the wheat and sultanas.

You could also buy plain bran and add your own sultanas so you know exactly what you are getting.

Look at the overall make-up of macronutrients

Total Fat: Look at both the total fat and the types of fat (saturated, trans, and unsaturated).Avoid products high in trans fats and limit saturated fats.

Carbohydrates: Focus on total carbohydrates, including fiber and sugars. High fibre content is beneficial, while high sugars, especially added sugars, should be limited.

Protein: Check the protein content, especially if you’re looking for balanced nutrition. Higher protein content can be a good sign, particularly in snacks and meals.

Energy: A kilojoule is a measure of energy. To lose weight, you need to eat and drink fewer kilojoules (kJ) than you use. You should limit your intake of discretionary or junk foods — for example, those that have more than 600kJ per serve.

Fat (total): Fat is higher in kilojoules than other nutrients, so you should limit the total amount you eat.

Saturated fat: There are different types of fats. Saturated fats are linked to an increased risk of heart disease and high blood cholesterol, so it is especially important to choose foods low in saturated fat.

Carbohydrate (total): Carbohydrates are found in all fruit and vegetables, all breads and grain products, and sugar and sugary foods. You need carbohydrates for energy.

Sugar: Sugar is a type of carbohydrate. It is better to choose healthier carbohydrates and to limit foods that are high in added sugars.

Fibre: High fibre foods such as wholegrain bread and cereals improve digestion and help you to feel full.

Sodium: This tells you how much salt the product contains. Eating too much salt is linked to high blood pressure and can lead to heart disease, stroke and kidney disease.

Tips for Healthier Choices 

1. Stick to Whole Foods: The fewer ingredients listed, the better.

2. Avoid Marketing Hype and pretty colours: Ignore the front of the package, where marketing claims are made, and go straight to the ingredient list and nutritional panel for the real story.

3. Be Wary of Buzzwords: Terms like “natural,” “whole grain,” and “multigrain” can be misleading.

Know that no one thing can be used alone to determine the nutritional value of packaged food and how that food will serve you throughout the day. You need to consider the ingredient list, nutritional panel, health claims and ratings and then how that food will actually serve you as an individual human as well.

Reading food labels is daunting at first, but with a bit of practice, it becomes easier. Plus, you can take the pressure off by buying real whole foods, heading to a local health food shop where most of the hard work will have been done for you before the products were even put on the shelf, and getting to know the packaged products you trust well.

Once you have your brands and choices down you will know what you need and won’t have to read everything every time you head to the grocery store.

I hope this helps a little but best to go for those real whole foods as much as possible and avoid the headache until we work out a better way to label our boxes.